With the rising focus on health and wellness — and the increasing popularity of vaping — it’s important to explore how the two intersect. In this blog, we at Vape Superstore take a closer look at how vaping may affect your workout performance, while also separating facts from common myths.
Table of contents
Does Vaping Affect Physical Performance?
Fitness & Vaping: What Our Customers Said. (Based on a 2025 survey of over 2,700 Vape Superstore shoppers)
How Nicotine Impacts Cardiovascular Health
Nicotine can affect cardiovascular health in many ways. Not only is nicotine a stimulant, but it is also highly addictive and presents some challenges when trying to come off it. It can also temporarily increase your heart rate and blood pressure, which may be a concern for people who exercise, as expected. While nicotine does impact cardiovascular health, it's important to consider the broader context, especially when comparing vaping to traditional smoking.
-
Vaping, when compared to smoking, is significantly less harmful, as it doesn’t contain all the nasties such as carbon monoxide and tar, which have far more detrimental effects on the heart and lungs.
-
The main risk of nicotine having an impact on cardiovascular health is linked with high doses and long-term use. Vaping is often sought out as a means to quit traditional cigarettes, with the plan to taper off and quit altogether.
-
When you switch over from cigarettes to vaping, you do reduce your risk of cardiovascular issues with the lack of carbon monoxide and tar.
💡 With vaping, you can choose a low-nicotine e-liquid or opt for a nicotine-free liquid entirely to eliminate all risk..
What is Vo₂ max?
Vo₂ max is essentially a method of assessing how fit an individual is. A higher Vo₂ max is associated with good physical fitness, lower risk of cardiovascular disease and in turn an extended lifespan. The V stands for volume whilst the O2 is for oxygen, Vo₂ is a measurement that measures how much oxygen your body uses whilst exercising, which is measured is ml/kg/minute (milliliters of oxygen consumed per kg of body weight per min of physical activity².
“E-cigarettes are around 95% less harmful than tobacco.”
Public Health England.
Lung Function and Endurance: Vaping vs Smoking
Smoking over the years has been proven time and time again to significantly cause lung issues, whether that's capacity, COPD, bronchitis or even worse, cancer of the lungs. Being an ex-smoker myself, I can vouch for the lack of lung capacity I once personally had before switching over to vaping. A short three-minute jog to the bus stop was always equivalent to the London Marathon (in my head, of course). Due to the inhalation of thousands of toxic chemicals, over time it damages the tissue of the lungs, causes issues to lung functionality and eradicates the body's natural ability to protect against infections.
The difference with vaping is that it doesn't involve the element of burning; it instead uses an electrical current to turn e-liquids into vapour.
Here is how this can have a better overall effect on your lungs and endurance:
-
Eliminates combustion = doesn’t contain tar or carbon monoxide
Carbon monoxide can significantly reduce how much oxygen your blood can carry.
-
More oxygen uptake = increased stamina
Resulting in less breathlessness and faster recovery time whilst working out, especially cardio.
-
Proven by science
In 2025, Ceasefire found that smokers who made the transition to vaping displayed apparent improvements in VO₂ max, which is a key way of measuring overall fitness levels.
-
Real-life benefits for ex-smokers
Personal accounts of vapers who have reported better overall fitness, breath control and stamina, especially once they stop cigarettes altogether and don't combine the two.
Why Hydration & Recovery Matter for Vapers
As we all may know, staying hydrated and prioritising recovery is pivotal, especially for vapers who want to stay healthy and fit.
Hydration:
Smoking over the years has been proven time and time again to significantly cause lung issues, whether that's capacity, COPD, bronchitis or even worse, cancer of the lungs. Being an ex-smoker myself, I can vouch for the lack of lung capacity I once personally had before switching over to vaping. A short three-minute jog to the bus stop was always equivalent to the London Marathon (in my head, of course). Due to the inhalation of thousands of toxic chemicals, over time it damages the tissue of the lungs, causes issues to lung functionality and eradicates the body's natural ability to protect against infections.
The difference with vaping is that it doesn't involve the element of burning; it instead uses an electrical current to turn e-liquids into vapour.
Here is how this can have a better overall effect on your lungs and endurance:
-
Vaping can dehydrate you due to multiple factors. It is mainly linked to the ingredients that e-liquids contain, primarily PG. Propylene glycol is a humectant - a hygroscopic substance which attracts and retains moisture.
-
Dehydration can hinder endurance immensely. Studies show a 45% reduction in the capacity to participate in high-intensity exercise according to Port Nutrition-2nd Edition³.
-
For signs of dehydration as a vaper who exercises, you should be aware of the following: thirst, dark yellow urine, fewer visits to the toilet, dizziness, tiredness, dry mouth and sunken eyes.
-
It is imperative to ensure you are staying hydrated before, during and after working out, especially as a vaper. Drinking water before prepares the body for physical activity, whilst drinking water after helps to replenish fluids that can be lost through sweat and also helps with repairing muscles and recovery⁴.
Recovery:
-
Nicotine affects blood flow and muscle recovery as it constricts blood vessels, lowers oxygen levels and in turn harms the muscle's natural process of recovering⁵.
-
Hydrating after a workout can speed up recovery as it supports nutrient delivery, the functioning of muscles and reduces inflammation.
-
Dehydration can also affect the quality of sleep and the body's natural ability to repair itself after exertion. A lack of sleep prevents the body from fully recovering.
-
It is advisable not to vape for at least a few hours before working out to allow for oxygen levels to return to normal. When in the recovery window, it’s important to also allow for some time for the body to naturally recover.
Practical Tips:
-
You should ensure you are drinking plenty of water throughout the day as a vaper who exercises regularly.
-
Sticking to your five-a-day fruit and veg portion is recommended as water-based fruits and vegetables are hydrating.
-
If you want to avoid the reactions from nicotine just before a workout or after, it may be advisable to use a refillable vape with nicotine-free e-liquid.
-
Replenish your body with electrolytes for optimal hydration.
Is Vaping Pre or Post-Workout a Good Idea?
Pros:
- As nicotine is a stimulant, some users may find they have increased focus in their workouts.
- Nicotine can suppress hunger, which some may see as helpful, especially if you are trying to lose weight.
-
Some may say vaping is a part of their pre-workout routine, similar in a sense to how some may have a pre-workout drink or coffee.
-
Stress relief for anxious gym-goers, especially newbies.
-
Nicotine releases dopamine, which can increase motivation.
Cons:
-
Speeds up the heartbeat and raises the heart rate.
-
It could cause shortness of breath during cardio exercise.
-
Lack of oxygen, especially if you are in the adjustment phase from smoking/ vaping high-nicotine e-liquids. Your lungs may not perform at their best, especially under stress.
-
False sense of stimulation but not lasting fuel. It could cause a mid-exercise crash.
Best suited for: Short workouts, weightlifting (not ideal for lengthy cardio).Vaping after a workout
Pros:
-
Helps people unwind after a workout.
-
Feels like a reward for a strenuous workout.
- Nicotine works as an appetite suppressor, which may be good if you are trying to lose weight and fight the urge to binge eat after working out.
Cons:
-
It can cause further dehydration, especially since you have already lost liquids from exercising.
-
Vaping straight after a workout could cause the lungs to work harder than needed, irritate airways or cause coughing.
-
Mask soreness or fatigue due to nicotine's calming effect, which could lead people to skip hydration or nutrition steps.
-
Interferes with the body's natural transition into rest and repair mode.
Vaping, Fitness, and Lifestyle: Real-World Insights
We asked over 2,700 Vape Superstore customers about their fitness habits, health goals, and how vaping fits into their everyday routine. Here's what they told us.
In a survey of more than 2,700 Vape Superstore customers, we gathered insights into their fitness routines, health objectives, and how vaping integrates into their daily lives. The results are summarised below.
-
A significant portion of respondents, over 37%, engage in physical activity at least weekly, with strength training and dog walking as their preferred choices.
-
A vast majority, exceeding 93%, of customers are former smokers, with many using vaping as a component of their transition to a healthier lifestyle.
-
More than half (55.97%) of customers consider themselves moderately health-conscious, and almost 40% (39.5%) rate their health awareness as high or very high.
-
Approximately 25% of customers use dietary supplements, and over a third (36%) report getting 7 to 8 hours of sleep each night, which contributes to their overall well-being.
Vaping isn't necessarily an obstacle to achieving fitness goals, as this data suggests. In fact, for a significant number of individuals, it facilitates the development of healthier routines.
FAQs
Does vaping affect cardio fitness?
Yes - it has the potential to. Nicotine can raise the heart rate and blood pressure and could limit oxygen uptake. On the other hand, switching from smoking to vaping has been shown to improve VO₂ max and in turn overall fitness.
Is vaping bad for your lungs during exercise?
Vaping does not contain tar or carbon monoxide like traditional cigarettes due to the lack of combustion which are the two main components that are extremely harmful to the lungs. Previous smokers have reported to have better overall breath control and less shortness of breath.
Can I vape before a workout?
Some vapers may find vaping before a workout gives them more focus and determination before a workout. It however can also raise heart rate and cause shortness of breath especially with cardio workouts.
How does nicotine impact muscle recovery?
It can constrict blood vessels and lower oxygen levels, which can extend the time it takes for the muscles to recover after a workout.
Should I avoid vaping after exercising?
We would advise you not to vape directly after exercising or at least delay it. Vaping straight away after working out can cause further dehydration, which does not allow for the body's natural transition into rest and recovery after a workout.
Does switching from smoking to vaping improve fitness?
Yes, the results from the Ceasefire study, which took place in 2025, showed that when smokers swapped the cigs for vaping, their VO₂ max improved, which is a way overall fitness levels are measured.
Can vaping cause dehydration during workouts?
Yes - PG has been shown to cause dehydration. Staying hydrated before, during and after working out is essential.
Is it safe to vape if I go to the gym regularly?
In comparison to smoking, vaping is much safer than smoking for a regular gym-goer, but it is not completely ideal. To maintain a consistent fitness regime, we advise good hydration and low-nicotine/nicotine-free e-liquid.
What are the best vape options for fitness enthusiasts?
We advise using low-nicotine or nicotine-free e-liquids in refillable kits.
How long should I wait after vaping to exercise?
It is advisable to wait a minimum of a few hours after vaping to allow oxygen levels and blood flow to return to a normal level.
Does vaping affect stamina?
Yes, vaping can reduce stamina. Research shows that vaping affects lung function and limits the body’s ability to deliver oxygen efficiently during physical activity. This can lead to shortness of breath, fatigue, and decreased exercise performance. In fitness tests, regular vapers often perform worse than non-vapers, with results similar to those of traditional smokers.
Conclusion
Although vaping isn't completely risk-free, in comparison to cigarettes, it's proven to be a healthier alternative. Vaping doesn’t contain tar or carbon monoxide which are two of the most harmful components associated with smoking cigarettes. It has been proven that when smokers make the switch over to vaping, it improves VO₂ levels if used with lower nicotine strengths. In the same breath, it can also increase heart rate and blood pressure and therefore should be avoided immediately before or after a workout.
It can be a great place to start if you are beginning to question your fitness goals and choices. If you are looking to get off the ciggies and step into a healthier lifestyle, why not shop from our wide array of low-nicotine/nicotine-free e-liquids and vape kits?
Sources
(1) VO₂ Improvements - nature.com
(2) What is VO₂ - health.havard.com
(3) Dehydration Affects - humankinetics.com
(4) Water Benefits - betterhealth.au
(6) Effects of nicotine - quitwithjones.com
