Muscle cramps are sudden involuntary and sometimes painful contractions that occur in one or more of your muscles. Muscle cramps are common and generally harmless. Most people experience a muscle cramp at some point in their lives. It is common for cramps to occur in your foot or calf muscles. Muscle cramps may occur after a long period of exercise, or may be the result of a fluid or electrolyte imbalance. Most cramps can be treated by gentle massaging the area.
Potassium
Potassium is a positively charged ion in your body. It works closely with sodium to maintain your body's fluid balance and is important for protein synthesis, metabolism and normal functioning of your nerves and muscles. Potassium is regulated by the hormone aldosterone. Potassium is usually precisely regulated by your body; however, low levels of potassium may occur with fasting, vomiting, diarrhea or excessive sweating.
Hypokalemia
Low potassium -- known as hypokalemia -- can lead to muscle cramps and weakness. More serious complications such as cardiac arrest can occur due to an impairment in the generation of nerve impulses. To prevent hypokalemia, eat potassium-rich foods such as kiwi, oranges, peaches, bananas and peas. In addition, when engaging in strenuous exercise make sure to rehydrate with an electrolyte beverage.
Dehydration
When you become dehydrated electrolytes such as sodium and potassium are lost with fluid loss. Dehydration occurs when you lose more fluids than you take in. Although mild dehydration can be treated with drinking water, the safest approach is prevention of dehydration. This helps your body maintain the right fluid and electrolyte balance and prevents complications such as muscle cramping.
Caution
Your blood potassium level is normally 3.6 to 4.8 meq/L, or milliequivalent per liter. If you have a very low potassium level -- less than 2.5 -- it can be life-threatening. Very low potassium levels may occur if you have excessive fluid loss. If you experience fluid loss and symptoms such as weakness, fatigue and constipation in addition to muscle cramps speak to your doctor, states MayoClinic.com.
References
- "Vegetarian Sports Nutrition;" Larson-Meyer et al.; 2006
- MayoClinic.com; Dehydration
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