Muscle cramps and spasms can occur for a variety of reasons. Most people experience them from time to time. Electrolyte depletion is one factor that can contribute to muscle cramps. Athletes frequently experience cramping because of insufficient levels of electrolytes, especially after intense training sessions and workouts.
Electrolytes
Your body naturally contains certain levels of minerals that have an electric charge, known as electrolytes. These electrolyte minerals include calcium, chloride, potassium, magnesium and sodium. Electrolytes help maintain the health of your nerves and muscles. An electrolyte deficiency can cause a range of symptoms, depending on the depleted electrolyte. Besides muscle cramps, insufficient amounts of electrolytes can cause numbness, confusion, irregular heartbeat, convulsions and seizures. Although insufficient levels of electrolytes can cause cramping, other problems such as those related to hormones, nerves, poor circulation and medications can also cause them.
Normal Ranges
Laboratories measure electrolyte minerals by providing the milliequivalents of electrolytes per liter of blood. The normal adult ranges for electrolytes in the bloodstream are: 4.5 to 5.5 mE1/L for calcium, 97 to 107 mEq/L for chloride, 3.5 to 5.3 mEq/L for potassium, 1.5 to 2.5 mEq/L for magnesium and 136 to 145 mEq/L for sodium. An insufficient amount of sodium is the most likely cause of muscle cramps.
Electrolyte Replacement
While sweating can lead to electrolyte depletion, excessive loss of fluid through vomiting or diarrhea can also cause a deficiency and muscle cramping. Staying hydrated and eating adequate amounts of minerals can help replace electrolytes and minimize the risk of cramps. For most adults, the recommended amount of sodium is 1,500 mg. Consuming about 2,300 mg of chloride, 4,700 mg of potassium and 1,000 mg of calcium each day can help guard against deficiencies. Women require about 320 mg of magnesium, while men require about 420 mg. Discuss nutritional supplements with your doctor, especially if you frequently experience cramping or other symptoms of an electrolyte deficiency.
Natural Sources
Although vitamin and mineral supplements and sports drinks may help replace electrolytes in your body, several nutritious foods supply these important minerals, as well. Table salt is a common source of sodium and chloride, while yogurt and bananas provide potassium. Pumpkin seeds and spinach provide magnesium. Collard greens, spinach, milk and sardines supply calcium.
