Electrolytes -- including calcium, magnesium, potassium and sodium -- are essential for proper muscle function. Your body loses electrolytes when you sweat, so it is important to make sure you are replacing them. Legs cramps can be common when you exercise due to a loss in electrolytes but can be relieved when electrolytes are replenished. According to a 2011 study published in "The Journals of Gerontology," magnesium is advised as a prophylaxis for leg cramps. If leg cramps are a constant problem, talk with your physician and have your blood levels tested. You may have a deficiency in one of the electrolytes and need regular supplementation.
Step 1
Drink a sports drink designed to replenish electrolytes. These drinks are designed to quickly replace electrolytes lost during exercise or physical activity and can reduce the occurrence and intensity of leg cramps.
Step 2
Eat a balanced meal, including foods that are high in electrolyte content. Foods high in calcium include dairy products such as milk, cheese and yogurt. Magnesium is found in fruits and vegetables, such as bananas and avocados, nuts and whole grains. Sodium is found in regular table salt and has been added to many processed foods. Potassium is found in meats and fish, as well as fruits and vegetables. Keeping your electrolyte levels at optimal range on a regular basis can help to reduce leg cramps.
Step 3
Consult with your physician about the possible need for dietary supplements. Your physician can test your blood to determine if you are deficient in any of the main electrolytes on a regular basis and advise you on supplemental dosages that can help regulate your levels.
Tips and Warnings
- Drink a sports drink or snack on a banana while exercising to keep electrolytes stable and avoid leg cramps.
- Consult with your physician before adding any regular supplements. Too much calcium, magnesium, sodium and potassium in the body can cause severe medical conditions, and too much supplementation should be avoided. If your leg cramps are severe and cannot be relieved by electrolyte replacement, contact your physician immediately.
Things You'll Need
- Sports drinks
- Bananas
- Dairy products
- Salt
References
- "Journal of Gerontology"; The Effect of Magnesium Infusion on Rest Cramps; S.R. Garrison, et al.; June 2011
- MedlinePlus: Electrolytes; August 2009
- MedlinePlus: Calcium; April 2011
- MedlinePlus: Magnesium in Diet; March 2011
- MedlinePlus: Dietary Sodium; March 2011
- MedlinePlus; Potassium in Diet; May 2010
