Muscle cramping and water retention can be the enemies of an exercise enthusiast or athlete. One (muscle cramping) can be due to too little water in the body while the other (water retention) can be the problem of having too much water in the body. Taking steps to treat each can prove beneficial for the exerciser wishing to improve the effectiveness of his workout.
Causes
Muscle cramping can be traced back to two chief causes: the first is having overly tired muscles or failure to stretch before exercising. The second is lack of sufficient water and electrolytes, which can cause the muscle to spasm. Conversely, water retention can be the result of too many electrolytes (namely sodium) in the body, which causes the body to retain water as a protective mechanism.
Prevention/Solution
The first step to preventing muscle cramping and water retention is to drink plenty of water before exercising. Also, if you will be exercising strenuously for a long period of time or are exercising in extreme heat, it is a good idea to drink water every 15 minutes during this time in order to stay hydrated. As further prevention for muscle cramps, thoroughly stretch before exercising.
Symptoms
Muscle cramping symptoms tend to be more painful than those of water retention. A muscle cramp can feel like the muscle is suddenly spasming or contracting involuntary and beyond your control. The other sign is pain or a noticeable lump on the muscle where the muscle has bunched together. The most common sign of water retention is swelling, particularly in the extremities. You may also notice symptoms of excessive thirst, because your blood has drawn your water reserves into your cells, making you feel thirsty.
Treatments
For treating water retention, avoid foods high in sodium, such as fast or convenience foods. Exercising also may help you to shed excess sodium in the form of sweating. While it may seem counter-intuitive, drinking more water also may help keep the body's cells from using water to compensate for excess sodium.
Muscle cramping can be treated by frequently stretching the sore muscles and drinking plenty of water. Massage the cramp in order to ease the muscle. Applying cold or heat to the cramp also may reduce the muscle and ease any pain associated with the cramp.
Warning
While muscle cramping and water retention rarely require medical intervention, there are some instances when medical help is required. For muscle cramping, this occurs when you experience severe, recurrent muscle cramps, particularly in your sleep. These symptoms may indicate medication is needed to prevent the muscles from spasming. If you experience severe, frequent swelling, even after taking treatment precautions, seek medical attention. Water retention can be a sign of high blood pressure or impaired kidney function.
