You've just finished an exercise session when you feel a throbbing in your muscles that you can't seem to control. Muscle cramps can occur due to a number of causes, ranging from lack of training to nerve compression. Another cause can be diet-related -- from loss of sodium in your muscles that leads to involuntary contractions. By taking precautionary measures, you can prevent sodium losses in your body that lead to muscle cramping.
Why Sodium?
Sodium is an important mineral in your body because it helps to maintain fluid balances. Sodium is the biggest electrolyte inside your cells, and the exchange of sodium and potassium helps to generate energy in your body and muscle contractions. Without enough sodium in your diet, your muscles may not be able to contract and/or relax, which results in muscle cramping. Sodium also is responsible for maintaining nerve function, meaning you may experience difficulty concentrating if you lose too much sodium.
Sodium Losses
When you sweat profusely during an exercise session or sporting event, you can lose between 2 to 3 tsp. of sodium. While you lose potassium, calcium and magnesium via your sweat, you lose more sodium overall.
Replenishing Sodium
When you experience muscle cramping due to excessive sodium losses, you can replenish these losses before, during and after exercising. Drinking water may not be enough because it does not contain sodium. Sports drinks, however, contain electrolytes including sodium, which helps to restore sodium losses in the body. If you know you will be exercising in very hot temperatures or for longer than an hour, start by drinking 8 oz. of an electrolyte-containing beverage before exercising, then continue to drink sports drinks throughout your exercise routine. Another option is adding 1/4 tsp. of salt to 20 oz. of water that you can drink on the playing field. This can help you prevent excess sodium losses. After exercise, you also can eat salty foods like tomato-based sauces, to replenish lost sodium.
Warning
Taking certain medications, such as diuretics, can contribute to sodium losses in your body that lead to muscle cramps. If you are an active person or live in a hot climate, ask your physician how medications you take may affect your muscles when you are exercising.
