Muscle cramps can develop during heat waves or extremely cold weather. However, heat cramps are brief muscle spasms that occur while engaging in exercise or physical activities in a hot environment. They can cause sudden involuntary muscle jerks resulting in pain. If left untreated, the condition can turn into a heatstroke—a severe reaction overheating the body. To relieve heat cramps in time, one should recognize the causes, signs, and management options for the condition.
Causes
Excess loss of fluid and electrolytes due to sweating causes heat cramps. The body requires adequate levels of electrically-charged minerals such as calcium, sodium, and potassium to maintain key functions like muscle movement. Excessive sweating can cause dehydration. However, having too much water without enough electrolytes can also increase the risk of heat cramps. So here are other risk factors:
- Not drinking enough water
- Engaging in heavy workouts or intense physical activity
- Sweating extremely
- High fever
- Vomiting
Heat cramps usually subside within 30 minutes but can take up to an hour at times.
Symptoms
Heat cramps result in milder symptoms compared to other heat-related illnesses, like heatstroke and heat exhaustion. However, one may experience thirst, dry mouth and tongue, dark urine, and headache, along with the following symptoms:
- Severe muscle pain or spasms
- Excessive sweat during intense exercise
- Moist and flushed skin
- High temperature and fever
The cramps commonly develop in the legs, arms, back, and abdomen.
Management options
When dealing with heat cramps, the doctor will examine the patient for other serious heat-related illnesses and recommend IV fluid rehydration—the primary treatment option for the condition. Here are a few remedies one can choose to relieve heat cramps:
Replenish fluids and electrolytes: One should have a lot of water and electrolyte drinks to replenish the minerals lost during exercise. One can add salt to a glass of water and make their own electrolyte drink. However, one should avoid taking any salt tablets to prevent stomach issues
Stop working out: Upon noticing any of the common signs of heat cramps, one should immediately stop engaging in physical activities and rest in a cool place, especially in summer.
Remove heavy clothing: One should remove the outer layers of clothes to help the body cool down and relax. One can also lie down and prop their legs up.
Gently massage the affected area: One can apply gentle pressure, stretch, and massage the cramped muscle to reduce pain. The step, if added to the daily routine, can also prevent heat cramps.
Prevention
Here are a few ways to prevent heat cramps:
- Staying hydrated before, during, and after workouts, excessive exercise, and heavy activities
- Choosing food and fluids that contain enough electrolytes to fulfill the body’s daily requirements
- Avoiding beverages containing caffeine
- Avoiding taking up strenuous jobs during the hottest periods of the day
If skipping intense physical activities is not feasible, one can try to increase the intensity gradually. Once the body gets used to the task, one is less likely to experience heat cramps. Although heat cramps are not serious issues, addressing them immediately can help prevent further complications.
