Why do I feel sick after I go outside? Common Causes and How to Cope

According to the World Health Organization, millions of people worldwide are affected by air pollution, which can cause or exacerbate health issues. If you've ever wondered, "Why do I feel sick after I go outside?", understanding the environmental and physiological factors at play is a critical first step toward relief.

Quick Summary

Feeling unwell after spending time outdoors can stem from a variety of triggers, including environmental allergies, temperature fluctuations, heightened anxiety, or exposure to poor air quality. Pinpointing the specific cause is essential for managing symptoms and enjoying the outdoors without discomfort.

Key Points

• Allergies are a key factor: Airborne pollen and other allergens can trigger a histamine response, leading to symptoms like fatigue, headache, and a general feeling of sickness.

• Environmental conditions play a role: Fluctuations in temperature, humidity, and barometric pressure can impact your body, causing symptoms like headaches, dizziness, or nausea.

• Poor air quality can be an irritant: Exposure to pollutants and smog can cause irritation and inflammation in your respiratory system, leading to a sick feeling.

• Anxiety can manifest physically: For some, fear and anxiety associated with being outside can trigger physical symptoms like nausea and dizziness, mimicking a physical illness.

• Hydration and pace are important: Dehydration and overexertion can cause fatigue and nausea. Staying hydrated and listening to your body are crucial for preventing outdoor illness.

Understanding the Connection Between Your Symptoms and the Outdoors

It’s a frustrating and often confusing experience: you decide to get some fresh air, only to be met with a cascade of unpleasant symptoms like nausea, headache, dizziness, or a sore throat. This reaction is more common than you might think and can be traced back to several potential culprits. From biological responses to environmental stressors, a deeper look can help you identify and address the issue.

The Impact of Environmental Allergens

Allergies are a leading cause of feeling sick after being outside. Seasonal allergies, or hay fever, are triggered by airborne particles like pollen from trees, grasses, and weeds. When you step outside, you're immediately exposed to these microscopic invaders. Your immune system mistakes them for a threat and releases histamines, leading to a host of symptoms:

• Respiratory: Sneezing, runny nose, congestion, and a scratchy throat.
• Physical: Headaches, fatigue, and general malaise that can be mistaken for a cold.
• Digestive: In some cases, post-nasal drip can cause stomach upset or a feeling of nausea.

The Influence of Temperature and Weather

Your body’s sensitivity to weather changes can also explain why you feel sick after you go outside. Drastic shifts in temperature, humidity, or air pressure can trigger various physiological responses. Consider these factors:

• Heat Sensitivity: Exposure to high temperatures can lead to heat exhaustion, which presents with symptoms like nausea, dizziness, and headache. Dehydration often accompanies this, worsening the sick feeling.
• Cold Air Sensitivity: For some, cold air can irritate the respiratory tract, causing coughing and chest tightness. It can also exacerbate conditions like asthma. The body expends a lot of energy to regulate its temperature, which can leave you feeling fatigued.
• Barometric Pressure: Changes in barometric pressure, often associated with shifts in weather, can trigger headaches and migraines in sensitive individuals. This is caused by the slight expansion and contraction of blood vessels in the brain.

The Role of Air Quality and Pollution

What’s in the air is a major factor. Beyond natural allergens, human-made air pollution can significantly affect your health. This includes ozone, particulate matter, and other toxins released from vehicles and industry.

• Irritation: Pollutants can irritate your lungs and throat, leading to coughing, a sore throat, and a general feeling of illness.
• Inflammation: Chronic exposure can cause systemic inflammation, contributing to headaches, fatigue, and other non-specific symptoms.
• Smog: On days with high smog levels, even brief exposure can be enough to trigger respiratory distress and a feeling of being unwell, particularly for those with pre-existing respiratory conditions. For more information on air pollution's effects, see the National Institutes of Health.

Psychological Factors: Anxiety and Agoraphobia

Sometimes, the sensation of feeling sick is rooted in your mental state. If you experience social anxiety or agoraphobia (fear of open spaces), going outside can be a massive trigger. This can result in a physical panic or anxiety attack, manifesting as:

• Nausea and stomach cramps: The fight-or-flight response can redirect blood flow away from the digestive system.
• Dizziness and lightheadedness: Hyperventilation is a common symptom of anxiety and can cause a feeling of being faint.
• Headaches and muscle tension: Stress and fear can cause tension in your head and neck.

Other Potential Causes

Dehydration and Sun Exposure

Even on mild days, spending time outdoors can lead to dehydration, especially if you aren’t drinking enough water. Dehydration can cause fatigue, headaches, and nausea. Prolonged sun exposure can also lead to sun sickness, with symptoms similar to heat exhaustion. Remember to hydrate and use sun protection.

Exhaustion and Physical Exertion

If you are engaging in a new or intense physical activity outdoors, you may be pushing your body too hard. Symptoms of overexertion can include nausea, muscle aches, and extreme fatigue. This is a sign to slow down and listen to your body.

How to Tell the Difference: Causes and Symptoms

Symptom	Allergies	Air Pollution	Anxiety	Heat/Cold Sensitivity
Nausea	Can be caused by post-nasal drip.	Can be caused by lung irritation.	Often a key symptom of panic attacks.	Common with heat exhaustion; less so with cold.
Headache	Common, especially with congestion.	Common, from inflammation and toxins.	Caused by tension and stress.	Common with heat exhaustion and barometric pressure changes.
Fatigue	Very common, part of the histamine response.	Worsened by inflammation and respiratory strain.	Can be a symptom of ongoing stress and panic.	A primary symptom of temperature stress.
Dizziness	Less common, but possible if severe.	Can occur, especially in polluted areas.	Very common, caused by hyperventilation.	Key symptom of heat exhaustion.

How to Mitigate Your Symptoms

1. Track Your Symptoms: Keep a journal of when and where you feel sick. Note the weather, pollen count, and your activities to identify patterns.
2. Check Environmental Conditions: Before you go outside, check the air quality index and pollen forecast. Apps and websites provide this data.
3. Manage Your Allergies: If you suspect allergies, consult a doctor. They may recommend antihistamines, decongestants, or allergy shots.
4. Stay Hydrated: Always carry water, especially during warm weather. Drink before you feel thirsty to prevent dehydration.
5. Address Anxiety: If anxiety is the root cause, consider mindfulness, deep breathing exercises, or talking to a therapist. Grounding techniques can be helpful when you feel overwhelmed.
6. Pace Yourself: For physical activity, listen to your body. Start slow and build up your endurance gradually. Avoid intense exercise during the hottest part of the day.

Conclusion

Feeling sick after spending time outdoors is a multifaceted issue with various potential triggers, ranging from seasonal allergies and air quality to psychological factors like anxiety. By methodically investigating your symptoms and environmental exposure, you can begin to uncover the specific cause. Don’t let the fear of feeling unwell keep you indoors. Take proactive steps to manage your unique sensitivities and reclaim the simple joy of being outside. Speaking with a healthcare provider is always the best course of action to ensure proper diagnosis and treatment.

Frequently Asked Questions

Can I suddenly develop an allergy to being outside?

Yes, allergies can develop at any point in your life. It's possible to suddenly become sensitive to a specific type of pollen or other allergen that was previously tolerated. A doctor can help confirm a new allergy.

How can I tell if my symptoms are from allergies or a cold?

Allergy symptoms tend to be consistent and may include itchy eyes and skin. Colds usually come with a fever, body aches, and are temporary. If your symptoms consistently appear after going outside, it is likely an allergy.

Is it possible that anxiety is making me feel sick outside?

Yes, it is very possible. High stress and anxiety can activate the body's fight-or-flight response, which can cause physical symptoms such as nausea, dizziness, and headaches. Grounding techniques or talking to a therapist may help.

What should I do if I feel dizzy every time I go outside?

Dizziness can have multiple causes. It could be related to anxiety, changes in temperature, dehydration, or a medical issue. If it happens consistently, consult a healthcare provider to rule out any underlying conditions.

Can poor air quality cause me to feel sick after a short time outside?

Yes, exposure to high levels of pollutants, even for a short duration, can irritate your respiratory system and trigger symptoms in sensitive individuals. Checking the Air Quality Index before heading out can be helpful.

Can dehydration from being outdoors cause me to feel nauseous?

Absolutely. Dehydration is a common cause of nausea, headaches, and fatigue. Ensure you are drinking plenty of water before and during outdoor activities, especially on warmer days.

How do I deal with temperature sensitivity when going outside?

For heat sensitivity, wear light, breathable clothing, stay in the shade, and hydrate frequently. For cold sensitivity, layer clothing and protect your respiratory tract with a scarf or mask. Slowly acclimatizing your body can also help.