I think if you can try and make your eating habits more regular that is likely to at least help, especially if you're doing a lot of physical activity. Also make sure you are eating enough if possible to keep up. The problem with not eating regularly is often then the overall amount (if you're not eating much on some days and things) is actually lower and as well as that it means your glucose and reserves of energy are not going to be as stable as what they could be which will make it more likely for you to become more lightheaded at times and possibly faint, especially after physical activity. So, that is where I'd begin. I'd maybe also get checked out at a doctors and make sure nothing else is going on as there may be something else too and if you are doing a lot of physical exercise you need to know.
The fact that it's more when you first stand up is fairly typical. It's often associated with a low blood pressure if it happens often but can be normal. So after you exercise a lot then make sure you drink plenty of fluids, preferably isotonic sports drinks like Lucozade Sport or Pwerade/ Gastorade and all the other home-brands which are now entering the market. They'll just replace any fluids lost with the exercise with the sorts of things that were lost like Sodium which is needed, amongst other things, to keep your BP up. The lightheadedness when you first stand is known as orthostatic hypotension. That means that when you sit your blood tends to naturally pool more towards your feet. Then, when you stand sometimes you don't have quite enough going to your brain causing lightheadedness, usually for only a few seconds, if it's longer or leads to fainting then you do need to get checked out or if it's happening a lot. It is also more likely the faster you stand and if you get out of a hot bath. You can also feel lightheaded getting out of a hot shower but that's more due to the temperature difference.
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