How to Deal with Exercise-Induced Heartburn

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Have you ever had an intense workout session at the gym and subsequently experienced heartburn? If yes, then you probably just experienced exercise-induced heartburn, which could be caused by putting your body under extreme physical stress. In this guide, we’ll basically be looking at how to avoid exercise-induced heartburn, which is commonly known as acid reflux disease. For starters, it’s important to understand how heartburn happens.

Understanding Heartburn

Heartburn is basically a condition in which the contents of the stomach flow backward into the esophagus. This causes a burning sensation, which is often sore and uncomfortable. Heartburn is known by many names, including acid reflux and GERD or gastroesophageal reflux disease, which is a more serious form of heartburn.

Most people have experienced heartburn at some point in their lives. If you are one of those people who experience heartburn frequently, then you’ll probably have to deal with some of the following symptoms:

  • Feeling of fullness after eating
  • Burning sensation in the stomach
  • Burping
  • Feeling of warmth or fever
  • Nauseous and vomiting

It’s important to note that heartburn does not cause any serious health problems. However, if you experience heartburn frequently, then there is a possibility that you might develop acid reflux disease.

Heartburn and Exercise

One of the most common reasons for exercise-induced heartburn is the stress your body undergoes when you exercise. Exercise-induced heartburn is far more common in men than in women, and a lot of marathon runners experience this condition.

Since exercise involves placing a lot of physical stress on the body and involves a lot of movement, it’s not really surprising that it results in heartburn. Another reason why people experience heartburn, in this case, is because it can be difficult to determine when you are too hungry or fatigued.

How to Avoid Exercise-Induced Heartburn

If you are experiencing heartburn after exercise, then it’s important to understand that you can take steps to avoid or reduce heartburn. Here are some tips you can use to avoid exercise-induced heartburn:

1. Avoid Lying Flat

Avoid lying down after a workout session. Lying down flat can encourage your stomach liquids to flow backward into your esophagus. If you have to lie down, then you should lie on your left side.

2. Avoid Carbonated Drinks

You should also avoid drinking carbonated drinks before you go to the gym. Carbonated beverages can cause gas in your stomach, which is another reason you should avoid drinking them before exercising.

3. Drink Water Before You Exercise

Water is a great way to keep your body hydrated because it helps keep your stomach lubricated and helps avoid heartburn. Drinking water helps your body get rid of excess water, which is a good thing because it can cause heartburn.

4. Choose Food Wisely

Another reason why your food can cause heartburn is because of the size and type of food you eat. Eating too much spicy food or food that is consumed quickly can cause heartburn. If you have to eat spicy food, then you should eat until you are full.

5. Reconsider Eating Before Exercise

Experts recommend that you avoid eating before you exercise. If you absolutely have to eat, then you should eat something light, such as yogurt or a piece of toast. If you are going to eat before you exercise, then you should drink water after you eat.


Heartburn can be a very uncomfortable feeling and can be bothersome to deal with. If you are experiencing heartburn after you exercise, then you should keep in mind everything we’ve discussed in this guide. Exercise-induced heartburn is not something that you should overlook and should be dealt with as soon as possible. If you are experiencing heartburn for the first time, then you should see a doctor as soon as possible.

If you want to learn more about heartburn, Reflux Away is a great resource for you. We post a variety of topics about heartburn as well as the correlation between mustard and acid reflux, among others. Check out our detailed guides and articles to stay informed.