Blood is our life force and blood donation is an admirable act. Your selflessness is potentially saving lives, but following the donation you need to recover.

Just in case the fitness freak in you is itching to start exercising again, let me guide you through a few pointers. Let’s get started.

You’re Feeling Good You Gave Blood:

Ah, so you have donated blood today, and you feel good about yourself. What else do you feel? Lightheaded? Dizzy? Little fatigued?

Right after you donate blood,

• You lose 10-15% of your total blood volume.
• Strength is diminished.
• The area where the needle was injected might bleed a little.
• Bruising occurs at the site.
• You are asked to drink extra 4 glasses of fluids (1).
• You will need to eat an iron-rich diet to prevent anemia.

Typically, no strenuous activities are recommended soon after a blood donation. Considering the possibility that you experience dizziness, all activities must be on hold until the feeling passes.

Fit And Fine In No Time:

Now for the million dollar question – How long before can you resume your activities? Let me put it this way.

• The blood primarily transports oxygen to our body.
• When you lose about 10% blood volume, the body’s oxygen capacity decreases as well (2).
• Red blood cells require 4-6 weeks for total replacement.
• Plasma concentrations are replenished within 24 hours.
• Experts advise a mandatory rest of 2-5 hours before engaging in strenuous exercises.
• Regular athletes are advised 12 hours of rest before their next training.

Basically, if you donate only plasma, you recover almost immediately. However, as red blood cells carry oxygen, you would feel the effects of a blood donation for days.

Are You Up For A Workout?

Regular trainers might not like the prospect of skipping even a single day’s workout. However, it can prove to be very strenuous.

Having heard a few stories first hand, get this.

• It is a bad idea to workout or to go for a run on the same day when you have donated blood.
• You could begin your routine the next day.
• Unfortunately, lack of sufficient oxygen to the body will tire you easily (3).
• You wouldn’t be able to give your 100%, so prepare to function at a 70% capacity.
• You can safely throw the watch out as exhaustion will set in much before your usual time.
• After 4 days, a donor can train at 90% capacity.
• It takes an entire week after blood donation to reach the 100% capacity and take part in rigorous exercises.
• If there is a competition coming up, refrain from donating blood.

Considering you have only donated plasma, only 2 days is sufficient to recover.

High Performance And Regular Blood Donation:

Can high-performance athletes donate blood regularly? After all, it is their oxygen capacity that is fuelling their performance. So, how will they compete when their capacity is lower than normal?

• Generally, people who donate regularly are prone to anemia and low ferritin levels.
• This stands particularly true for women and will impact training negatively.
• It is absolutely necessary that athletes consume foods rich in iron and vitamin B to replenish red blood cells quickly.
• Constant hydration is required to prevent low blood pressure (4).
• Do not donate blood more than 3 times a year.
• Athletes can donate blood after a race, while they rest.

Each person is different from the other. From what I have understood, some recover faster than others. But, high endurance competitive athletes usually take longer. The general consensus is that, we need more research on how blood donation impacts trained athletes.

On that note, let me conclude this post. Do you have any comments to share? Please don’t hesitate to do so in the space provided below.

The post Are You Up For A Workout After Blood Donation? appeared first on STYLECRAZE.

by Sruthi Chowdhry via STYLECRAZE