Ever spent a few hours outside on a hot day playing with the kids or exercising and suddenly felt sick or just not right? You may be experiencing heat cramps, and they're not fun! But don’t worry, I’m here to tell you what they are, what causes them and how you can keep them at bay!
What Are Heat Cramps?
Heat cramps are those intense, involuntary muscle spasms that can strike when you’re working out in the heat. You’ve probably seen athletes like tennis players or football stars dealing with them. But guess what? They can happen to anyone who’s sweating a lot.
These cramps don’t just bring muscle pain. You might also feel:
- Nausea
- Vomiting
- Fatigue
- Excessive sweating
- Clammy, pale skin
- Weakness
- Concentrated bright or dark yellow urine
- Rapid heartbeat
The Real Cause: It’s All About Sweat!
The term “heat cramps” is a bit misleading because it’s not the heat directly causing the cramps. It’s actually all about the sweat! When you sweat, you lose sodium, and that’s the main culprit behind these cramps.
Heat Cramps vs. Other Exercise Cramps
Researchers like to differentiate heat cramps from other exercise-induced cramps. But here’s the thing: whether it’s hot or cold, if you’re sweating a lot and not replacing that lost sodium, you’re at risk of cramps. So let’s just call them “sweat cramps,” shall we?
What Really Causes Heat Cramps?
So, why does salty sweat cause cramps? Here’s the scoop:
- Historical Evidence: Back in the day, sailors drank seawater to prevent cramps. Not the tastiest solution, but it worked because it replaced lost sodium.
- Athletic Evidence: Athletes who sweat a lot tend to lose a ton of sodium. Tennis players, for example, lose about 2.7 grams of sodium per hour! And those college football players sweating it out in summer? The frequent crampers lost about 10.4 grams of sodium a day – twice as much as their less-crampy teammates.
- Clinical Evidence: It’s been proven time and again that salty fluids prevent and reverse cramping. Harvard researchers found that tennis players who consumed salty drinks stayed cramp-free. The same goes for dialysis patients who get electrolyte-rich fluids.
Preventing Heat Cramps
Want to avoid those uncomfortable cramps? Here’s how:
1. Stay Cool
The hotter it is, the more you sweat. To keep cool and reduce sweating:
- Save strenuous activities for cooler days or times of day.
- Work out in an air-conditioned room.
- Use a cool misting fan.
- Move to Alaska (just kidding, unless you really want to!)
2. Stay Hydrated
Hydration isn’t just about drinking water. You need electrolytes, especially sodium, to stay properly hydrated. Salt your food and drink electrolyte-rich water when you’re sweating. We created My Adventure to Fit to make this super easy. Each stick pack contains 114 mg sodium, 550+ mg potassium, and 91 mg magnesium with no added junk. Just mix with water and sip away!
Stay hydrated and cramp-free besties! 💖