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What Hydration Strategies Can Help Prevent Cramps During Exercise?

Cramps during exercise can be less of a problem if you stay hydrated. Here are some simple tips to help you keep your body water balanced:

  1. How Much Water to Drink:

    • Drink about 500-600 mL (which is about 17-20 ounces) of water 2-3 hours before you exercise.
    • Have another 200-300 mL (7-10 ounces) of water about 20-30 minutes before you start working out.

  2. Replacing Lost Minerals:

    • When you sweat a lot, you lose important minerals called electrolytes. You might lose around 1,000 mg of sodium every hour when exercising hard.

  3. Stay Hydrated While Exercising:

    • Try to drink 200-300 mL (7-10 ounces) of water every 10-20 minutes while you’re exercising.

Research shows that athletes can lose a lot of weight from sweating, about 6-10% of their body weight. This can make cramps more likely. Drinking enough water helps your muscles work well and can help stop cramps from happening.

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What Hydration Strategies Can Help Prevent Cramps During Exercise?

Cramps during exercise can be less of a problem if you stay hydrated. Here are some simple tips to help you keep your body water balanced:

  1. How Much Water to Drink:

    • Drink about 500-600 mL (which is about 17-20 ounces) of water 2-3 hours before you exercise.
    • Have another 200-300 mL (7-10 ounces) of water about 20-30 minutes before you start working out.

  2. Replacing Lost Minerals:

    • When you sweat a lot, you lose important minerals called electrolytes. You might lose around 1,000 mg of sodium every hour when exercising hard.

  3. Stay Hydrated While Exercising:

    • Try to drink 200-300 mL (7-10 ounces) of water every 10-20 minutes while you’re exercising.

Research shows that athletes can lose a lot of weight from sweating, about 6-10% of their body weight. This can make cramps more likely. Drinking enough water helps your muscles work well and can help stop cramps from happening.

Related articles