Muscle cramps... how do you avoid them?

1. Hydration

2. The effect of electrolytes

3. Potassium

4. Magnesium

5. It's calcium

6. Pickle juice as a way to shrink

7. Summary

1. Hydration

Loss of fluids and electrolytes increases the sensitivity of nerve endings. Mechanical pressure on the selected nerve ends increases as a consequence. It is estimated that during training fluid losses can range from 0.3 l/h to as much as 2.4 L/h. The standard amount of fluid that most athletes take during training is 0.40.8 l /h. Please note that fluid portions should be individually adapted to environmental conditions, temperature, type of discipline, and length and intensity of training.

2. The effect of electrolytes

During prolonged physical activity, the body loses valuable electrolytes such as sodium (Na), chlorine (Cl), potassium (K), magnesium (Mg) and calcium (Ca). However, the greatest attention should be paid to sodium and chlorine, because the total amount of water lost depends on the sex, body weight, physical activity level, clothing, and environmental conditions (temperature, humidity). Along with this, we lose valuable electrolites like sodium, chloride (Cl) and magnesium (Magnesium), and calcines (Ca) in general exercise. However, more attention should also be given to the amount of salt (Na) and chlorone (Chlone) in the blood of people, because it also helps to reduce 90% of the energy lost from the blood.

3. Potassium

Potassium is a major electrolyte found in all cells of the body, including muscle cells and nerve cells. It works in close association with sodium and chlorine. It is involved in the production of electrical impulses in nerves and muscles, including heart muscle. It occurs in most foods and is a good source of fresh vegetables, potatoes, some fruits (melon, bananas, berries, citrus fruits), milk, meat and fish. In cases of low blood pressure, hypocalcaemia, pulses may cause muscle spasms and muscle weakness to stop, and even blood pressure may increase in heart rate.

4. Magnesium

Magnesium plays an important role in stabilizing adenosine triphosphate (ATP), a source of energy for muscle contraction, and also serves as an electrolyte in body fluids. Low magnesium intake is rare, possible in people who restrict calorie intake or eat processed foods.

5. It's calcium

Calcium is responsible for skeletal building, nerve conduction and muscle contraction. In nutritional deficiency, calcium reserves are released in the bones, leading to structural disorders and increased susceptibility to fractures and injuries. The need for calcium in adults is 1000 mg. This element is found in various foods and beverages, including yogurt, milk, cheeses, strawberries, spinach, jam, sunflower seeds.

6. Pickle juice as a way to shrink

Drinking small amounts of pickle juice can treat EAMC. This juice contains large amounts of salt and acetic acid, which has an effect on inhibiting the activity of neurotransmitters in skeletal muscle. Drinking juice has been shown to relieve EAMc within 3035 seconds and restore electrolyte balance. In a study by K. C. Miller and colleagues, the effects of consuming juice in 1 ml/kg of body weight with water alone were compared.

7. Summary

Supplementation with sodium or magnesium seems unlikely to solve the EAMC problem effectively, but it seems reasonable to encourage athletes and physically active individuals to follow the recommendations on hydration and electrolyte supplementation to prevent overheating-related diseases, so it is recommended to balance fluids during and after physical activity.