I feel dizzy and queezy after exercising even while staying hydrated and eating well before?

You may be over exerting yourself during your workouts.

Its good to workout hard but theres a limit to how hard you can push yourself to stay safe.

When you are doing your cardio, pay attention to your heart and learn to pace yourself.

you want you heart rate to be elevated a little so you know your working hard, and your breathing may increase also, But if your breathing so hard you cant still speak, you start to get dizzy or light headed, or your body temp gets so high you start to sweat excessively, then your doing too much.

slow it down and just pace yourself a little slower.

It would also be good to have some carbs before your workout, just something small like a granola bar is good to give you a good energy boost to do your workouts.

You might be a little anemic, which would explain why you get this way during exercise on your period. You are losing more blood during your period, so if you are anemic, you'll feel dizzy, weak and nauseous. If I were you, I would take an iron supplement every day, especially during your period. Also, make sure to eat a lot of iron and/or protein during the time of your period - especially if you are exercising. Red meat is always good too.

You may be working your body too hard, if you are not fit you might need to lower your exercise time/resistance until you are fit enough to manage.

You may also be fighting off a bug, the raise in temperature may cause these symptoms with your bug.

You may not be drinking sufficient water to replace the loss though sweat or not be consuming enough calories for your body to exert the amount of exercise you are doing.

Don't eat at least there hours before exercise. Also if you are new to exercising the body has to get used to it so it let's out different hormones which make you nauseated. Once your body gets accustomed to the exercise you'll start feeling normal, maybe about a month or so. Don't forget to take it easy.

If your overweight and running that much right away your body might be getting to hot internally. It sounds like your just overdoing it. Instead of trying to jog 2-3 miles sprint as far as you can and then walk till you can sprint again. This will let your body cool down, you'll burn more calories and your muscles will grow faster.

dizziness is result of working out hard.if u r working out after a long time, ur body is not still so strong, so that may happen.

i think u'll get over it as ur body gets used to working out.

but, headaches for the rest of the day? mm sorry i've no idea