Potassium & Cramps

Whether you are a high-performance athlete in training, a busy mom on the go or a senior citizen looking to stay active, muscle cramps can be a painful sign that your body could be lacking key nutrients such as potassium, which is required for normal muscle function.

Muscle Contraction and Potassium

According to Merck Manual of Medical Information, potassium is one of several electrolytes that our bodies use to maintain proper water volume inside and outside of our cells as well as provide conduction of the electrical impulses that direct our muscles to contract and relax. When potassium is in balance with other electrolytes, such as sodium, and hydration is adequate, normal muscle contractile function occurs.

Muscle Cramps

When electrolytes like potassium are low in our bodies or out of balance, this disrupts the flow of electrical impulses between motor neurons and muscle tissue, which can lead to muscle cramping. According to a 2005 study published in "Muscle and Nerve," a cramp is an involuntary muscle contraction in which all or part of a muscle fires repeatedly causing it to become locked in a contracted position. Muscle cramps are commonly linked to physical activity and exertion, but they can also occur while at rest.

Prevention and Diet

If you are suffering from cramps, there are a number of preventive measures that can be taken to help avoid future occurrences. According to the Merck Manual of Medical Information, consuming a balanced diet that is rich in potassium can help reduce occurrences of muscle cramps. Kathleen Mahan and Sylvia Escott-Stump, authors of Krause's Food and Nutrition Therapy, suggest consuming at least 4,700 mg of potassium daily. Foods rich in potassium include bananas, sweet potatoes, oranges, apples and spinach.

Prevention and Hydration

Adequate intake of fluids is essential for maintaining proper hydration and balance of potassium and other electrolytes. Mahan and Escott-Stump suggest that daily water intake from all sources should be at least 3.7 L and 2.7 L for men and women, respectively. And, because losses of potassium and other electrolytes can occur during perspiration leading to muscle cramps, it is advised to drink at least six to 12 ounces of water or sports drink for every 20 minutes of activity. Sports drinks with potassium and other electrolytes can help replenish what you lose through perspiration.