How does dehydration affect muscle function. What are the most common signs of dehydration. How much water should you drink daily to stay properly hydrated. What factors influence individual hydration needs.

The Link Between Dehydration and Muscle Cramps

Dehydration is often cited as a potential cause of muscle cramps, particularly during exercise or in hot environments. But what’s the real connection? While the relationship isn’t entirely straightforward, research suggests that dehydration can indeed contribute to muscle cramps in certain circumstances.

Muscle cramps occur when muscles involuntarily contract and cannot relax. When the body becomes dehydrated, it loses both water and electrolytes like sodium, potassium, and magnesium. These electrolytes play crucial roles in muscle function and nerve signaling. An imbalance or deficiency in these electrolytes due to dehydration may increase the likelihood of muscle cramps.

However, it’s important to note that dehydration is not the sole cause of muscle cramps. Other factors such as muscle fatigue, poor conditioning, and certain medical conditions can also contribute to cramping. Nonetheless, maintaining proper hydration is a key strategy for reducing the risk of muscle cramps, especially during physical activity or in hot weather.

8 Signs of Dehydration You Shouldn’t Ignore

Recognizing the signs of dehydration early is crucial for maintaining health and preventing more serious complications. Here are eight key indicators that your body may be lacking adequate hydration:

1. Thirst: This is often the first and most obvious sign that your body needs more fluids.
2. Dark urine: Well-hydrated individuals typically have light yellow or clear urine. Darker urine can indicate dehydration.
3. Dry mouth and lips: A lack of saliva and dry, chapped lips are common signs of insufficient fluid intake.
4. Fatigue: Dehydration can lead to feelings of tiredness and low energy.
5. Headache: Mild dehydration can trigger headaches in some individuals.
6. Dizziness: A drop in blood volume due to dehydration can cause lightheadedness or dizziness.
7. Decreased urine output: If you’re urinating less frequently than usual, it could be a sign of dehydration.
8. Skin elasticity changes: Dehydrated skin may appear less elastic and take longer to return to its normal position when pinched.

If you experience multiple of these symptoms, especially in combination with heat exposure or physical activity, it’s important to rehydrate promptly and consider seeking medical attention if symptoms persist or worsen.

Determining Your Daily Water Intake Needs

How much water should you drink each day to stay properly hydrated? The answer isn’t as simple as a one-size-fits-all recommendation. While general guidelines exist, individual hydration needs can vary significantly based on several factors.

The National Academies of Sciences, Engineering, and Medicine suggest a daily fluid intake of about 2.7 liters (11 cups) for women and 3.7 liters (16 cups) for men. However, it’s crucial to understand that this recommendation includes all fluids, not just water. Foods with high water content, such as fruits and vegetables, also contribute to your daily fluid intake.

To determine your personal hydration needs, consider using a hydration calculator that takes into account factors like your age, weight, activity level, and climate. Remember that these calculators provide estimates, and you may need to adjust your intake based on how your body responds.

Factors Influencing Hydration Needs

• Body size and composition
• Physical activity level
• Climate and environment
• Diet composition
• Pregnancy or breastfeeding status
• Overall health and certain medical conditions

By taking these factors into account, you can develop a more personalized approach to hydration that meets your body’s specific needs.

Beyond Water: Other Sources of Hydration

While plain water is an excellent choice for staying hydrated, it’s not the only option. Many foods and beverages can contribute significantly to your daily fluid intake. Understanding these alternative sources can help you maintain proper hydration, especially if you struggle to drink enough plain water throughout the day.

Hydrating Beverages

• Herbal teas
• Coffee (in moderation)
• Sparkling water
• Coconut water
• Low-fat milk
• Kombucha

It’s important to note that while beverages like coffee and tea can contribute to hydration, they also have diuretic effects. However, the hydrating benefits typically outweigh the diuretic effects in moderate consumption.

Water-Rich Foods

• Cucumber (96% water)
• Tomatoes (94% water)
• Watermelon (92% water)
• Spinach (92% water)
• Strawberries (91% water)
• Cantaloupe (90% water)

Incorporating these water-rich foods into your diet can help boost your overall fluid intake while also providing essential nutrients and fiber.

The Impact of Dehydration on Physical Performance

Dehydration can significantly affect physical performance, impacting both strength and endurance. Even mild dehydration, as little as 2% of body weight, can lead to noticeable decreases in athletic performance. Understanding how dehydration influences the body during exercise can help athletes and fitness enthusiasts optimize their hydration strategies.

Effects of Dehydration on Exercise

• Decreased blood volume, leading to reduced oxygen delivery to muscles
• Increased core body temperature
• Higher perceived exertion (exercise feels harder)
• Reduced endurance capacity
• Impaired cognitive function and decision-making
• Increased risk of heat-related illnesses

To maintain optimal performance, it’s crucial to start exercise well-hydrated and develop a hydration strategy that matches fluid losses during activity. This may involve drinking water at regular intervals and considering electrolyte replacement for longer or more intense sessions.

Hydration Strategies for Different Populations

While the basic principles of hydration apply to everyone, certain populations may have unique needs or face specific challenges when it comes to maintaining proper fluid balance. Tailoring hydration strategies to these groups can help ensure optimal health and performance.

Athletes and Highly Active Individuals

Athletes and those engaging in regular intense physical activity have increased fluid needs due to sweat losses. Key strategies include:

• Pre-hydrating before exercise
• Drinking fluids during activity based on sweat rate
• Replenishing electrolytes for sessions lasting over an hour
• Monitoring urine color and body weight to assess hydration status

Older Adults

Older adults may be at higher risk of dehydration due to decreased thirst sensation and changes in kidney function. Strategies for this population include:

• Setting reminders to drink fluids regularly
• Keeping water easily accessible
• Consuming water-rich foods
• Monitoring medications that may affect fluid balance

Children

Children are more susceptible to dehydration and may not recognize thirst cues as readily. Parents and caregivers can:

• Offer fluids frequently throughout the day
• Provide water-rich snacks
• Encourage hydration before, during, and after physical activity
• Make drinking water fun with flavored options or special cups

The Role of Electrolytes in Hydration

Electrolytes play a crucial role in maintaining proper hydration and bodily functions. These minerals, including sodium, potassium, magnesium, and calcium, help regulate fluid balance, muscle function, and nerve signaling. Understanding the importance of electrolytes can help you develop a more comprehensive approach to hydration.

Key Electrolytes and Their Functions

• Sodium: Regulates fluid balance and blood pressure
• Potassium: Supports heart function and muscle contractions
• Magnesium: Involved in muscle and nerve function
• Calcium: Essential for muscle contractions and bone health
• Chloride: Helps maintain proper blood volume and pressure

During intense exercise or in hot conditions, significant electrolyte losses can occur through sweat. In these situations, replenishing electrolytes along with fluids becomes important to maintain proper hydration and prevent issues like muscle cramps or hyponatremia (low sodium levels).

Sources of Electrolytes

Electrolytes can be obtained through a balanced diet and, when necessary, through specialized sports drinks or electrolyte supplements. Some natural sources of electrolytes include:

• Bananas (potassium)
• Coconut water (potassium, magnesium)
• Leafy greens (calcium, magnesium)
• Nuts and seeds (magnesium)
• Dairy products (calcium)
• Table salt (sodium, chloride)

For most people, a balanced diet provides adequate electrolytes. However, athletes or those losing large amounts of fluids through sweat may benefit from additional electrolyte supplementation.

Hydration and Overall Health

Proper hydration is fundamental to overall health and well-being. Beyond preventing dehydration and its immediate effects, maintaining adequate fluid intake can have far-reaching benefits for various bodily functions and long-term health outcomes.

Benefits of Proper Hydration

• Improved cognitive function: Adequate hydration supports mental clarity, focus, and memory.
• Better mood: Even mild dehydration can negatively impact mood and increase feelings of fatigue.
• Digestive health: Proper hydration aids in digestion and helps prevent constipation.
• Kidney function: Adequate fluid intake supports kidney function and may reduce the risk of kidney stones.
• Skin health: Well-hydrated skin may appear more plump and youthful.
• Joint lubrication: Water helps maintain synovial fluid, which lubricates and cushions joints.
• Temperature regulation: Proper hydration supports the body’s ability to regulate temperature through sweating.

While the immediate effects of dehydration are often more noticeable, maintaining good hydration habits over time can contribute to better overall health and potentially reduce the risk of certain chronic conditions.

Hydration and Disease Prevention

Research suggests that proper hydration may play a role in preventing or managing certain health conditions:

• Urinary tract infections: Adequate fluid intake can help flush bacteria from the urinary tract.
• Kidney stones: Staying well-hydrated may reduce the risk of kidney stone formation.
• Hypertension: Some studies suggest that good hydration may help lower blood pressure.
• Constipation: Proper fluid intake can help prevent and alleviate constipation.
• Exercise-induced asthma: Adequate hydration may help reduce the risk of exercise-induced bronchoconstriction.

While hydration alone is not a cure-all, it plays a vital role in supporting overall health and can be an important component of disease prevention and management strategies.

Hydration Myths and Misconceptions

Despite the importance of hydration, many myths and misconceptions persist about proper fluid intake. Addressing these can help individuals develop more effective hydration habits based on scientific evidence rather than popular beliefs.

Common Hydration Myths

1. Myth: You need to drink 8 glasses of water a day.
   Reality: While this is a good general guideline, individual needs vary based on factors like body size, activity level, and climate.
2. Myth: If you’re thirsty, you’re already dehydrated.
   Reality: Thirst is an early indicator of fluid needs, not necessarily a sign of significant dehydration.
3. Myth: Coffee and tea are dehydrating.
   Reality: While caffeinated beverages have a mild diuretic effect, they still contribute to overall fluid intake.
4. Myth: Sports drinks are always better than water for hydration.
   Reality: For most people, water is sufficient. Sports drinks are beneficial primarily during prolonged, intense exercise.
5. Myth: You can’t drink too much water.
   Reality: Overhydration is possible and can lead to a dangerous condition called hyponatremia, especially in endurance athletes.

Understanding these myths can help individuals make more informed decisions about their hydration practices and avoid potentially harmful misconceptions.

The Truth About Hydration Timing

Another common area of confusion is when to hydrate. Some key points to remember:

• Hydrating throughout the day is generally more effective than trying to “catch up” with large amounts of fluid at once.
• Pre-hydrating before exercise can improve performance and reduce the risk of dehydration during activity.
• Post-exercise hydration is crucial for recovery, especially if significant fluid was lost through sweat.
• Drinking water with meals can aid digestion, but excessive fluid intake during meals may dilute stomach acid.

By understanding these principles, individuals can develop more effective hydration strategies tailored to their daily routines and activity levels.

How Much Water Do You Need to Drink a Day?

Good hydration can improve your mood, sleep, and overall health and wellness. Find out if your water intake is adequate by using this simple tool.

By Kelly Kennedy, RDNMedically Reviewed by Lynn Grieger, RDN, CDCES

Reviewed: June 30, 2022

Medically Reviewed

It’s important to drink enough water every day, but fluid from water-rich foods will help you hit your hydration goal.Valentina Barreto /Stocksy

Calculating the amount of water you need to drink daily is more complicated than you may think. That’s because hydration needs are far from one-size-fits-all.

In general, the National Academies of Sciences, Engineering, and Medicine suggest that each day women get a total of about 2.7 liters (L), or 11 cups, of fluid and men get about 3.7 L (16 cups). Not all of that fluid has to be water intake. Whole, nutrient-rich foods and beverages, including the following, also count toward your fluid intake:

• Tea
• Coffee
• Sparkling water
• Kombucha
• Coconut water

On the other hand, alcohol is dehydrating and does not count as fluid. Soda counts but is not a healthy choice.

RELATED: 13 Genius Hacks That Will Help You Stay Hydrated

Find Out How Much Water You Need to Drink per Day

To give yourself a better sense of how much water you need to drink each day, use this hydration calculator.

What Factors Affect Fluid Needs?

Various factors can increase or decrease the amount of fluid your body needs to function at its best.

Birth Sex

Compared with people born female, those born male generally need more fluid to support their increased body mass, lower average body fat, and increased calorie burn each day.

Body Weight

Hydration needs are influenced by the surface area of the body, metabolic rate, and body weight, per a paper published in the July 2016 Annals of Family Medicine. As a result, as body weight increases, fluid needs increase as well, notes the University of Missouri System.

Life Stage

Similarly, when someone is pregnant, they require additional fluids to maintain amniotic fluid levels and keep the baby growing steadily, as PennState discusses. If you’re nursing a growing baby, you’ll need to drink more fluids so that your body can make enough milk, according to the Academy of Nutrition and Dietetics.

Diet Quality

As the Mayo Clinic points out, the foods you eat will also affect your hydration and the amount of fluid you’ll need to drink. For example, if you get ample fruits and veggies each day (both of which are packed with hydrating fluid), you won’t need to gulp down as much water.

Soup is another food that is fluid-rich and can help you meet your target water intake.

If you eat a lot of these foods each day, you won’t need to drink quite as much. But if your fruit and vegetable intake is low on any given day, a few extra glasses of water will compensate for the fluid you’ll miss.

Activity Level

When you sweat during exercise or on a hot summer day, you’ll need to replace the fluids you’ve lost by drinking more H₂O. As the American College of Sports Medicine points out, the intensity and duration of exercise affects how much you sweat and your subsequent fluid needs. According to a study published in Sports Medicine in March 2017, genetics and how accustomed you are to a given climate can also influence sweat volume.

Unfortunately, calculating exact hydration losses from physical activity is complicated, because people sweat at drastically different rates, according to the American College of Sports Medicine. In other words, even in the exact same conditions, two people of the same gender, weight, and with similar diets will sweat differently — and thus need different amounts of fluid.

RELATED: 6 Unusual Signs of Dehydration

The Importance of Staying Hydrated

While water intake needs vary, one thing is for sure: Meeting your personal hydration needs each day will have a tremendous benefit to your health.

Indeed, as the Harvard School of Public Health points out, good hydration keeps the body functioning properly, lubricates joints, and regulates body temperature. The university also notes that good hydration helps you sleep better, think more clearly, and even puts you in a better mood!

One Last Thing: Don’t Flood Your System All at Once

Drinking water gradually throughout the day is important. Too much water at one time may increase the risk of a condition called hyponatremia, which occurs when the electrolytes in the body become depleted. As the Mayo Clinic states, hyponatremia may be life-threatening.

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8 Water-Packed Foods to Help You Avoid Dehydration

Certain foods provide another way to ensure you consume enough H₂O.

By Moira LawlerMedically Reviewed by Roxana Ehsani, RD, LDN

Reviewed: April 6, 2023

Medically Reviewed

Next up video playing in 10 seconds

In general, fresh, whole foods tend to contain more water than those that are processed or come in a package.

You’ve no doubt heard the advice to drink at least eight 8-ounce glasses of water each day. But do you know where that advice for avoiding dehydration comes from, and if you should still follow it?

Sean Hashmi, MD, the physician director of weight management and clinical nutrition for Kaiser Permanente in Southern California, says it dates to a 1945 recommendation from the U.S. Food and Nutrition Board. “But people misread the statement,” says Dr. Hashmi, adding that some of the water you get comes from food.

You do need to drink water during the day to avoid health risks. According to an article in the January 2019 issue of Nutrients, proper hydration is important for maintaining cognition, reducing the risk of kidney stones, and managing weight. A study published in January 2023 in eBioMedicine found that people who stayed properly hydrated were healthier, developed fewer chronic conditions (such as heart disease), and lived longer overall than those who were not properly hydrated.

So what does it mean to be properly hydrated? A 2005 publication by the National Academies of Science, Engineering, and Medicine (formerly the Institute of Medicine, or IOM) suggested that women who consume about 2. 7 liters of water per day and men who consume about 3.7 liters per day (as fluid and from food) are considered properly hydrated.

The exact amount you need also depends on factors such as age, gender, activity level, pregnancy, and breastfeeding status, says Rachel Lustgarten, a registered dietitian in New York City.

The good news for those who have a hard time sipping H₂O all day: The foods you eat play a big role in hydration. The National Academies of Science, Engineering, and Medicine report noted that about 19 percent of the total water consumed per day comes from food. Shreela Sharma, PhD, RD, a professor of epidemiology at UTHealth School of Public Health in Houston, estimates that about 20 percent of the body’s hydration needs are met by food. “These foods are not just hydrating but also nutritious and provide various nutrients, including vitamins and fiber,” she says.

Another plus: You don’t have to overthink it. “If you are eating a diet rich in fruit and vegetables, this should not be hard,” says Julie Devinsky, RD, who is in private practice in New York City and is an outpatient nutritionist at New York Presbyterian’s Digestive Disease Clinic. To hit the mark, you can follow tried-and-true nutrition advice by aiming for two to three servings of fruit and five or more servings of veggies daily.

That said, some foods are more hydrating than others. “Foods that rehydrate are typically the ones that hold the most water,” says Garth Graham, MD, MPH, a cardiologist in Hartford, Connecticut, and the director and global head of healthcare and public health partnerships for YouTube and Google Health.

Just keep in mind that the fruit or veggie will lose water if it’s cooked. “To optimize the hydration aspect of these foods, it’s best to eat them raw or minimally cooked,” Devinsky says. And for the best, most hydrating effect, enjoy these foods with a glass of water. “As much as it is important to eat your daily dose of fruit and vegetables, don’t use it as an excuse to skimp on water,” she adds.

Here are eight of the most hydrating foods and some ideas for how to enjoy them.

2046

Eat Cucumbers Instead of Chips for a Hydrating Snack

Dejan Beokovic/Stocksy

Devinsky says cucumber, which is 95 percent water, is one of the most hydrating options available. The green veggie isn’t just a salad topper. Dr. Sharma suggests getting creative about incorporating cucumbers into your diet. For instance, try cucumber slices with dip or hummus in place of chips or a chilled cucumber soup for a refreshing summer appetizer. Be sure to keep the skin on to reap the most vitamins and minerals.

2047

Dip Celery Sticks Into Creamy Peanut Butter to Up Your Water Intake

Gabriel Bucataru/Stocksy

There’s not much to them. According to the U.S. Department of Agriculture (USDA), celery is low in calories (less than 15 in one cup) and other vitamins and minerals, but it’s very hydrating — it consists primarily of water! Celery sticks can be boring to eat on their own, but you can make them more substantial. Devinsky suggests filling them with peanut butter or tuna salad for a low-carb alternative to bread.

2048

Watermelon Is the Perfect Addition to a Summer Salad

Adobe Stock

The refreshing summertime fruit has water built into its name, and that’s no coincidence.  Watermelon is high in water and low in calories (just 46 calories per cup), according to the USDA. It’s a welcome addition to many summer dishes and works well in gazpacho and fruit salads. Devinsky says watermelon also plays nicely in an arugula and mint salad.

2049

Cantaloupe Offers Hydrating Potassium and Is Also Great in a Fruit Salad

Adobe Stock

Although watermelon is the most obvious hydrating melon, don’t overlook other smart choices, such as cantaloupe, Sharma says. Per the USDA, a 1 cup serving of cantaloupe packs 427 milligrams (mg) of potassium, making it a decent source of the nutrient. Potassium is important for hydration — it’s an electrolyte, which means it helps the body balance its water content, according to MedlinePlus. You can eat cantaloupe solo or in a fruit salad, add it to smoothies, or pair it with prosciutto for a sweet and savory snack, Devinsky says.

2050

Strawberries Contain a Surprising Amount of Water

Adobe Stock

The sweet, red fruit is an excellent source of vitamin C, with nearly 100 mg in 1 cup of slices, according to the USDA. That’s not all: Strawberries are also incredibly hydrating and clock in at 91 percent water, according to the Cleveland Clinic. Devinsky suggests getting your fix by serving a strawberry and basil salad. Or try dipping pieces of the fruit in melted chocolate or adding to chia seed pudding for a nutritious dessert.

2051

Trade Your Bread Bun for Iceberg Lettuce to Increase Your Water Intake

Bartosz Luczak/iStock

All types of lettuce (and other greens like kale and spinach) have high water content, but iceberg lettuce is voted most hydrating, at 95 percent water by weight, according to the Cleveland Clinic. The most obvious way to enjoy it is chopped in a salad, but you can also use it in place of a bun on your next burger, Devinsky suggests.

2052

Tomatoes, No Matter How You Enjoy Them, Are Also Hydrating

Ron Levine/Getty Images

Tomatoes boast about 94 percent water content, according to UT Southwestern Medical Center. And, like cantaloupe, they’re a source of potassium, with 292 mg in one medium tomato, per the National Institutes of Health. Happily, they’re as versatile as they are delicious. You can enjoy them in pasta sauce, stew, fresh salsa, gazpacho, or simply sliced and sprinkled with salt and pepper.

2053

Bell Peppers Are a Low-Carb Hydrating Food

Adobe Stock

Bell peppers are also about 92 percent water, according to UT Southwestern Medical Center. Use diced bell peppers to add crunch to salads and salsas or large slices as an alternative to chips for scooping hummus or dip, Devinsky says. Stuffed peppers are also a great entrée option, though keep in mind they’ll lose some of their hydrating benefits during their time in the oven.

An endocrinologist revealed the unpleasant consequences of a banal unwillingness to drink

. What causes unwillingness to drink enough water and what is the norm

Endocrinologist Zukhra Pavlova called the cause of muscle cramps a lack of water in the body become dehydration of the body, said an endocrinologist, doctor of medical sciences, a teacher at the Faculty of Fundamental Medicine of Moscow State University named after M. V. Lomonosov Zukhra Pavlova. She called water the most important medicine, thanks to which a person feels good. You need to drink a volume per day at the rate of 30 ml per 1 kg of weight. That is, a person weighing 66 kg should consume about 2 liters of water daily.

With a deficiency of this fluid in the body, problems begin, the first sign of which is dry mouth. The doctor listed other troubles arising from dehydration.

Edema

According to Pavlova, it is edema that becomes the first thing that the body “presents” to a person for dehydration.

“This is how he stores those small milliliters that you give him. If there is enough water, then swelling even in summer does not threaten you. It is important to understand that we are talking about those edema that happen from time to time. If they torment you constantly, it means that the cardiovascular, urinary or endocrine systems are not in order.

Shutterstock

Nocturnal and daytime calf cramps

Water is essential for good conduction of nerve impulses in the muscles. If it is not enough, then the impulses go astray and cause involuntary convulsions.

Unpleasant dry eyes

With normal water intake, Zukhra Pavlova explained, the mucous membranes are always well hydrated. But if there is not enough water, then there is a feeling of dryness not only in the eyes, but also in the nose and throat.

Heaviness in the head

With a lack of water in the body, the head may begin to ache. The endocrinologist advised me to try to drink a glass of water if such a sensation occurs, and this often solves the problem of an aching head.

Creaking in the joints

As the doctor explained, the joint capsule is filled with a special fluid. If there is little water in the body, then the bag “dries out” and the joints begin to rub against each other and creak.

Remarkably: intervertebral discs are also almost 80% water, the doctor noted.

False hunger

Shutterstock

Often thirst becomes the cause of false hunger. If after hours you want to eat, and the allotted time has not passed before eating, then water will become an assistant.

As Alexander Lavrishchev, a therapist and leading specialist of the Semeynaya clinic network, told RBC Life earlier, sometimes water can be harmful. If you drink it excessively.

In medicine, this is called hyponatremia – low sodium in the blood. It occurs when excess water is excreted by the kidneys along with sodium, which disrupts the constancy of the internal environment of the body, in particular the balance of extra- and intracellular fluids. Then water from the bloodstream enters the tissues and the cells “burst” from a large amount of moisture. Result: from headache and nausea to confusion and convulsions.

In addition, according to the doctor, there are a number of medical conditions in which a large amount of water is contraindicated:

• diseases of the heart and kidneys;
• diabetes insipidus;
• electrolyte imbalance.

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Leg cramps: causes, symptoms of treatment

Contents:

➦ What are seizures?

➦ Types of spasms

➦ Causes of leg cramps

➦ Symptoms of muscle cramps

➦ Who is at risk?

➦ Treating spasms

➦ Are there folk remedies for spasms?

➦ How to prevent leg cramps

➦ When should you see a doctor?

Statistics state that involuntary painful contraction of muscles in the lower extremities is a common problem faced by every second person on the planet. Unpleasant spasm, popularly called “broke leg”, can occur during a morning run, swim in the sea or wake up in the middle of the night. The calf muscle seems to live its own life, forcing writhing in pain. What is the cause of seizures, how dangerous is this condition and how to get rid of it? This is the new material of our Phytoblog.

What are seizures?

Muscle cramp is a musculoskeletal condition characterized by involuntary, painful and intense contraction of a muscle or muscle group that lasts from a few seconds to long minutes. They can occur in a healthy person at rest, but most often during or after exercise or at night while sleeping.

Spasmodic pain in the muscles after a slight movement of the toes covers the ankle, back of the thigh, causes plantar flexion of the foot and toes. It happens during movement, sleep, and even when we take off our shoes.
Most often, cramps in the calf muscles, although unpleasant, do not pose a danger, but sometimes they can threaten a person’s life (for example, while swimming) or are evidence of some kind of disease.

Types of spasms

Muscle cramps in the legs are divided into two types:

► essential – benign

► transient
secondary – resulting from the underlying disease.

Depending on the location, there are:

✓ cramps – most often found in the calf muscles, under the knee, but can also occur in other places. They are distinguished by painful constricting, squeezing, extremely unpleasant spasms. Caviar reduces after physical exertion or in the supine position during sleep.

✓ stenosolia – squeezing pain in the soleus muscle, which is located deeper under the calf, is also unpleasant, but slightly less than cramps.

By type of distribution:

➦ local – contraction of individual muscles (for example, reduces the foot)

➦ generalized – spasm of several muscle groups

Development mechanism:

➤ at rest, occurring at night (night cramps)

➤ during exercise (common in athletes)

➤ in pregnant women

The nature:

➠ tonic – prolonged tension during which a person “freezes” in an unnatural position

➠ clonic – intense rhythmic muscle twitching

➠ tonic-clonic and clonic-tonic – characteristic of a disease such as epilepsy.

Causes of leg cramps

The etiology of seizures depends on how dangerous they are to human health. These can be unpleasant, but harmless manifestations that do not require medical intervention, or a pathology that requires medical treatment.

Essential calf cramps can occur due to:

• dehydration
• muscle fatigue
• nutritional deficiency
• physical activity, especially some sports (e.g. running, swimming)
• taking certain medications
• pregnancy.

The causes of secondary seizures are:

✦ venous insufficiency

✦ Metabolic myopathy

✦ Neuriodegenerative diseases, including Charcot disease and Parkinson’s disease

✦ arteriopathy

✦ diabetes.

Let’s take a closer look at the most common causes of muscle cramps.

Dehydration

The “classic” cause is lack of fluid. The exact mechanism is not yet fully understood by scientists. It is believed that the lack of fluid leads to sensitization of the nerve endings, causing contractions around the nerve. Dehydration can be caused by fluid loss due to diarrhea and repeated vomiting due to infection or poisoning, prolonged sun exposure, and poor drinking habits. Exercise exacerbates the situation, as sweating increases dehydration. Frequent consumption of coffee, tea and other caffeinated drinks removes water from the body.

Mineral deficiency

Deficiency of sodium, calcium, magnesium or potassium can cause seizures, as these are elements that take part in the relaxation of muscle tissue. Directly or indirectly, cramps also suffer from a lack of certain vitamins. These include B vitamins (thiamine (B1), pantothenic acid (B5) and pyridoxine (B6)).

The body may not receive the necessary substances if the principles of proper nutrition are violated, for example, due to diet, as well as due to a number of diseases. This problem also applies to athletes, because during training, electrolytes and minerals necessary for the normal functioning of the body leave the body with sweat.
A balanced diet and sports drinks (isotonic drinks) can reduce this risk. Fortify your diet with mineral-rich bananas, sweet potatoes, spinach, yogurt, and nuts before and after workouts.

Preparations with B vitamins and isotonics in Phytomarket

Excessive exercise

A cramp is enough if you have not been involved in sports for a long time and start to exercise too hard without first warming up. The fact is that the nerves that go from the brain to the spinal cord, and then to the muscles, are overstimulated. Rest and stretching is especially important in such a situation. Being tired before you even start exercising increases the risk of muscle spasms.

Prolonged sitting or standing position

Muscles like to contract and relax, they are designed to move. It cramps your ankle if you spend the whole day on your feet or, on the contrary, sit for too long. The occurrence of krampi is associated with problems of the lumbar spine (for example, osteochondrosis) and, as a result, disturbances in the nutrition of nerve endings and muscles in the legs. A prolonged static position (such as squatting) disrupts blood circulation in the thigh and ankle area, the muscle cannot relax and eventually shrinks sharply.

Medicines

Many drugs can cause seizures. Diuretics such as furosemide cause a decrease in mineral salts in the body and dehydration, which can induce spasms. Other drugs that cause the same problem include statins, drugs to prevent osteoporosis in postmenopausal women, used to treat Parkinson’s disease, and some medications used to lower cholesterol.

Pregnancy

The cause of seizures during pregnancy may be a lack of micro- and macronutrients. Also in the later stages, the vessels of the expectant mother are subject to a heavy load. Due to the size of the fetus, they can be partially pinched, so their blood supply is disrupted, which contributes to muscle spasms.

Diseases

Some diseases are characterized by severe cramps in the toes and ankles. Diabetes mellitus and other endocrine disorders associated with impaired cholesterol metabolism lead to the deposition of atherosclerotic plaques on the vessels of the legs, which can cause spasms of the calf muscles. Iron deficiency anemia also has similar symptoms. Frequent attacks of leg cramps may also indicate the presence of thrombosis – blockage of the veins as a result of uneven blood flow.

Hypothermia

After swimming in cold water or hypothermia, the body may seize a severe cramp, which is dangerous during swimming.

Stress

The causes of crumpy include frequent stressful situations. In some cases, behind these manifestations lie neurological diseases, due to which a person is in constant tension, for example, amyotrophic lateral sclerosis.

Other common causes:

Wearing uncomfortable shoes. Shoes with high heels or very thin soles are one of the causes of overexertion of the leg muscles, which lead to spasm.

Genetic predisposition. In this case, the seizures may be due to a hereditary feature and do not require special treatment. However, cramps that occur spontaneously in adolescence may be the first sign of a hereditary enzyme defect in McArld’s disease (type V glycogenosis, myophosphorylase deficiency).

The factors contributing to muscle spasms are not always obvious. The exact cause of the pathology in most cases is unknown. The therapist will help you sort out the problem. To do this, laboratory tests are prescribed, you may need to consult an endocrinologist, phlebologist and other narrow specialists.

Leg cramps, magnesium and potassium

One of the common causes of leg cramps is a lack of magnesium and potassium in the body. These elements are friendly to each other. 60% of magnesium is found in human bones, the rest is in the cells of the heart and brain, as well as in soft muscle tissues. Potassium is poorly absorbed from food with magnesium deficiency.

Magnesium takes part in hundreds of biochemical processes and is consumed very quickly in stressful situations, heavy physical exertion, in heat (comes out with sweat), when drinking large amounts of liquid, due to alcohol abuse. In addition, in food, magnesium often comes with calcium or phosphorus, which interfere with its absorption in the intestines. Culinary processing of products also significantly reduces its amount in food.

Chronic magnesium deficiency increases the tendency to tension and muscle spasms. A signal of magnesium deficiency is the twitching of the eyelid, since the circular muscle of the eye is very sensitive to its lack.
Low levels of potassium in the blood sometimes cause muscle cramps, although muscle weakness is more common in hypokalemia. And an excess of potassium with a lack of magnesium negatively affects the work of the heart: rhythm disturbances occur, an increased vascular tone develops.

Eating foods rich in magnesium and potassium (vegetables, herbs, fruits, nuts and seeds) will help avoid magnesium and potassium deficiency and prevent seizures.

Leg cramps and calcium

Calcium is also responsible for muscle contractility. Its deficiency or, conversely, an overabundance can cause leg cramps.

Being an antagonist of magnesium, calcium replaces it in case of deficiency, causing irregular muscle contractions, most often in the calves and feet.

However, its deficiency, called hypocalcemia, also causes muscle spasms, since during the daytime calcium is spent on muscle work, and at night it goes to build bones.
Calcium deficiency can be caused by many reasons, including a number of diseases. Hypoparathyroidism, chronic kidney disease, acute pancreatitis and taking certain medications (antacids, rifampicin, phenobarbital, phenytoin), pregnancy lead to a violation of calcium levels. Low levels of this element in the blood can also cause numbness and tingling sensations around the mouth and other areas of the body.

Magnesium, calcium and potassium preparations in Phytomarket

Why do seizures often occur at night?

Scientists believe that leg cramps at night and in the morning may be the result of a combination of stress as a mental phenomenon, micronutrient deficiency as a dietary factor and poor blood circulation as a physiological cause.
It is noted that during night cramps, the patient has increased brain activity, at this time he sees dreams. An uncomfortable posture during sleep provokes muscle spasm, as some muscles remain relaxed, while others take on the main burden. Stenosolia most often occurs when we lie on our side.

Symptoms of muscle cramps

The symptoms of seizures are characterized by:

✘ severe and sharp pain in the lower leg

✘ persistent pain lasting from minutes to hours

✘ pain that usually occurs at rest and at night

9 0002 ✘ Muscle contraction felt in the affected lower leg

✘ Soreness in the calves that usually lasts for several hours.

The pain is aching, drawing or cutting. At the same time, the muscle seems to turn to stone, and the limb ceases to obey. The mechanism of spasm formation occurs in a cyclic pattern: blood does not enter the muscle, ischemia occurs in it. A person feels how the muscle has tightened and the leg hurts, strains it even more to weaken it, and as a result only provokes discomfort.

Muscle spasms are sometimes preceded by numbness or tingling, especially as a result of prolonged static posture. The affected muscle becomes dense on palpation. The part of the body that is in spasm does not function as before. Sometimes swelling or redness of the skin may appear at the site of the cramp.

Who is at risk?

Almost all categories of the population are susceptible to convulsions. But for some, spasmodic attacks occur from time to time, rarely, while for others they become a frequent companion of life.

At risk are:

• elderly people suffering from vascular diseases and muscular atrophy
• men involved in heavy physical labor
• athletes (football players, swimmers, runners)
• people who abuse alcohol and often experience a hangover 9 0056
• smokers
• pregnant women
• patients taking special preparations for the treatment of the underlying disease

Seizures are sometimes observed in addicts during cessation of sedatives.
A single case of seizures, as a rule, does not pose a serious danger. However, more serious diseases can also manifest themselves in this way. A doctor will help to determine the exact cause and help to cope with muscle spasms.

Treatment of convulsions

Symptoms of convulsions due to a specific disease are eliminated by treating the underlying pathology.
Depending on the diagnosis, muscle relaxants can be prescribed, and non-steroidal anti-inflammatory drugs are used to relieve pain. Wearing compression stockings will help relieve muscle spasms associated with venous insufficiency. Nutrient deficiencies can be corrected by changing the diet or taking dietary supplements.

You can provide first aid and relieve cramps in both legs by the following methods:

Gentle and gradual stretching of the muscle. To do this, pull the foot towards you and hold this position for a few seconds.

Pin prick. Injections of a spasmed muscle can eliminate the painful syndrome. This method is often used by athletes (swimmers and runners).

Calf massage. May also be recommended to reduce muscle contraction. You can knead a muscle group during a spasm to relax the affected area.

Warm shower. Warm water helps to relax muscles after cramps and relieve excessive tension.

Are there folk remedies for spasms?

Muscle spasms have long bothered people, so traditional medicine has collected many recipes that can eliminate or soothe cramps.

Infusion of Adonis (Adonis). Pour 100 ml of boiling water over one teaspoon of dry plant petals. After cooling, strain and consume inside 3 sips a day.

Linden tea. Pour one teaspoon of dried crushed linden flowers into 1 cup of boiling water. Insist 20 minutes. Consume in small sips after meals.

Infusion of ragwort . Pour 20 g of chopped rhizome with 250 ml of boiling water. After cooling, take 40 drops in the morning on an empty stomach.

Kefir with honey. In the morning on an empty stomach, eat 1 teaspoon of honey and drink 1 glass of kefir (course 1.5 weeks).

Tansy tincture . 100 g of dried grass is poured with a liter of vodka, insisted for one week in a dark place. The remedy is rubbed into the lower leg and feet before going to bed.

Compress based on herbal decoction. A tablespoon of dry herbs (red clover, yellow sweet clover, calendula flowers, rhubarb leaves and stems) is poured with a liter of boiling water, then put in a water bath for 15 minutes. Next, the liquid is rearranged in a warm place for 30 minutes, then filtered. The resulting broth is moistened with a gauze napkin, applied to the painful area for 2-3 hours, wrapped in a dense material.

Horseradish compress. Spread a large sheet of horseradish with honey, sprinkle with salt and fix in place of the convulsions until the morning. Remove the compress in the morning and rinse the skin.

Lemon juice. Before going to bed, rub lemon juice on the cramp area, then wrap the area with a bandage.

Bay leaf. Grind bay leaf and mix with vegetable oil, let stand in a dark place for 2 weeks. Lubricate sore spots with the resulting ointment.

Mustard oil. Use to rub into cramped areas.

Traditional medicine recommends regular consumption of honey to prevent muscle cramps from fatigue: 1 tablespoon of honey daily during lunch.

How to prevent leg cramps

Clinical guidelines for the prevention of leg cramps:

✓ Drink enough water

✓ Eat a healthy and balanced diet

✓ Take vitamin and mineral supplements to replenish potassium, magnesium and calcium

✓ Maintain an active lifestyle with regular exercise

✓ Keep your muscles from exhaustion and fatigue

✓ Do not neglect the warm-up before the main workout

✓ Avoid prolonged static positions and uncomfortable postures

✓ Do not cross your legs while sitting

✓ Wear comfortable shoes

✓ Avoid swimming in cold waters and hypothermia in general

✓ Avoid alcohol and smoking, avoid diuretics and carbonated drinks that remove calcium ions from the body

✓ Diabetics should especially pay attention to blood sugar levels, diet, consume moderate amounts of salt.

Morning exercise, fitness, yoga and other flexibility exercises make muscles more elastic. Relaxing massage or self-massage and a daily warm shower are also useful, which prevent disturbances in the blood supply to muscle tissue. While working at the computer, try to change the position of your legs, get up and walk around periodically. All this does not require much strength, but is an excellent prevention of the appearance of muscle tension, leading to convulsions.

When should you see a doctor?

Most calf cramps are mild and go away on their own. However, some of these attacks require medical advice.

Call your doctor if:

➤ convulsions are painful, occur frequently

➤ duration of seizures increases

➤ a sharp spasm accompanied by severe pain that does not go away for a long time

➤ the skin changes color or edema appears in the area of ​​spasm

➤ There is severe muscle weakness during an attack.