Hay fever can be a significant deterrent from going to the gym. Breathing difficulties, itchy and sore nose and eyes, and a general feeling of malaise can easily turn you off your usual exercise. But that doesn’t have to be the case. Here are top tips for adapting to exercise despite hay fever.
1. Change Your Exercise Schedule to Avoid Peak Pollen Times
The pollen count is higher in the morning and lunchtime than in the evening. If you can, try hitting the gym in the afternoon or evening to reduce hay fever symptoms.
2. Keep Windows Closed During Workouts to Block Pollen
While you’re at the gym, this is most likely the case already, and you can rely on the gym’s air circulation system to keep clean air circulating. If you’re exercising in your home gym, keep those windows closed to prevent pollen from getting in.
3. Switch to Indoor Exercise to Avoid Pollen Exposure
If you normally do outdoor exercise or classes, try moving indoors. Put on your favourite podcast or audiobook and hop on the cross trainer or stationary bike instead of running outside. It’s only for a short time during peak hay fever season.
4. Wear Fresh Gym Clothes and Wash Them After Every Workout
Pollen is so tiny our eyes can’t see it, and it gets stuck in our clothing, towels, and gym gear. To minimise exposure:
Put on fresh clothing for every exercise session
Wash them immediately after use
Avoid drying clothes outside—dry them indoors overnight instead
5. Shower Immediately After Exercise to Remove Pollen
A quick post-workout shower washes off pollen from your skin and hair. For extra protection:
Shower before bed to avoid transferring pollen to your sheets
Wash bed linen at least once a week
Change your pillowcase daily to reduce nighttime symptoms
6. Check the Daily Pollen Count Before Working Out
Rain is generally good as it washes pollen out of the air, but hot, dry, sunny days can make hay fever worse. Check with Met Éireann before heading to the gym to plan your workout when pollen levels are lower.
7. Use Hay Fever Remedies to Make Exercise Easier
Try over-the-counter remedies from the pharmacy, such as:
Antihistamines
Barrier balms
Nose sprays
Or natural remedies like:Vitamin C
Thyme and ivy drops (for mucus in the airways)
Gentle steam inhalation
8. Eat More Natural Antihistamines to Reduce Symptoms
Boost your immune system with berries, apples, and fresh fruits and vegetables. Also try natural antihistamines like:
Stinging nettle (make a soup!)
Ginger, pineapple, onions, turmeric, tomatoes, citrus fruits, and garlic
9. Stay Consistent—Hay Fever Season is Temporary
For the most part, hay fever is only a problem for a short time in late spring/early summer. Take your medications or supplements, follow these tips, and stick with your exercise routine. Your body still needs you to keep showing up to stay well!
Final Thoughts
Don’t let hay fever stop you from going to the gym. With these simple adjustments, like changing workout times, staying indoors, and using antihistamines, you can keep exercising despite hay fever. Stay active and don’t let allergies win!
🥗 At GymPlus, wellness is more than workouts. Whether you’re lifting weights, taking a spin class, or learning how to eat seasonally, we’re here to support your full health journey. Visit your nearest GymPlus health club to explore our holistic approach—or learn more about our membership options today.
