When your muscles start to burn during a workout, that uncomfortable sensation often comes from lactic acid. It’s your body’s way of saying, “I’m working hard, and I need a break soon.” While lactic acid isn’t harmful, too much of it can leave your muscles feeling sore, tight, or fatigued. The good news? You can reduce that buildup and keep your muscles feeling better—both during and after exercise.

Here are eight effective ways to help your body handle lactic acid more efficiently.

1. Warm Up the Right Way

Before you do intense exercise, give your body time to prepare. A proper warm-up slowly increases your heart rate and circulation. This helps deliver more oxygen to your muscles, which means your body will rely less on processes that create lactic acid.

Even five to ten minutes of light cardio—like brisk walking, gentle cycling, or dynamic stretches—can make a noticeable distinction in how your muscles respond later in your workout.

2. Stay Hydrated

Water does more than quench thirst. It helps your muscles work properly and flushes out waste products, including excess lactic acid. When you’re dehydrated, your muscles don’t receive enough oxygen. That forces them to switch to anaerobic energy production, which leads to more lactic acid buildup.

Drink water before, during, and after your workout. If you’re exercising for over an hour, consider drinks with electrolytes to help your body absorb fluids more efficiently.

3. Breathe Deeply

Your body needs oxygen to keep lactic acid levels low. Shallow breathing doesn’t give your muscles enough oxygen, especially during high-intensity workouts. Focus on slow, deep breaths that fill your lungs completely. This delivers more oxygen to your blood, reducing your reliance on energy pathways that increase lactic acid production.

When you feel that burn in your muscles, check in with your breathing. A few intentional deep breaths can help ease the pressure.

4. Don’t Skip the Cooldown

After intense activity, your body needs time to recover gradually. A proper cooldown keeps your blood circulating and gives your muscles a chance to clear out lactic acid naturally. Stopping too suddenly can trap lactic acid in your muscles, making soreness worse later.

Spend at least five minutes doing light activity, like slow walking or gentle stretching. This transition helps your body shift back into a resting state more smoothly.

5. Train Smarter, Not Just Harder

Pushing yourself too fast or too hard—especially without proper conditioning—can overwhelm your muscles. That leads to faster lactic acid buildup and greater fatigue. Instead, build your endurance gradually. Mix lower-intensity days with your harder training sessions.

Interval training, for example, allows you to push hard for short bursts, followed by recovery periods. Over time, this approach can improve your muscles’ ability to handle lactic acid more effectively.

6. Fuel Your Body Well

Your muscles need fuel to perform and recover. Carbohydrates provide a quick energy source, helping your body produce energy with less reliance on lactic acid-producing pathways. If your energy stores are low, your body may turn to anaerobic energy production sooner, increasing lactic acid.

Eat a balanced meal with healthy carbohydrates a couple of hours before working out. After exercise, focus on recovery nutrition—ideally within 30 to 60 minutes. A mix of carbs and protein helps repair muscle tissue and replenish energy stores.

7. Stretch Regularly

Stretching increases flexibility and improves circulation. Better blood flow means your muscles receive more oxygen and can flush out waste products more efficiently. Regular stretching may also help you avoid injuries and muscle stiffness, especially if you exercise frequently.

Incorporate both dynamic stretching before your workout and static stretching afterward. Pay extra attention to tight areas or muscles you use often.

8. Listen to Your Body

Pain, tightness, or heavy fatigue are signs your muscles need more recovery time. Ignoring these signals can lead to overtraining and repeated lactic acid buildup. Taking a rest day isn’t a setback—it’s essential for progress.

Include rest days in your weekly routine, and consider adding active recovery days. Activities like yoga, swimming, or walking help your muscles recover while keeping your body moving.

Final Thoughts

Lactic acid buildup is a normal part of exercise, but you don’t have to let it slow you down. Simple strategies like staying hydrated, breathing deeply, and cooling down properly can help your muscles work more efficiently and recover faster. Over time, these habits can improve your endurance, reduce muscle soreness, and help you enjoy your workouts more.