How much water should you drink daily. What factors affect your fluid needs. Why is staying hydrated crucial for your health. How can you recognize the signs of dehydration. What are the risks of drinking too much water.

The Importance of Proper Hydration: More Than Just Quenching Thirst

Proper hydration is a cornerstone of good health, affecting everything from mood and cognition to physical performance and overall wellness. The human body is composed of approximately 60% water, making fluid balance crucial for optimal functioning. But how much water do we really need, and what happens when we don’t get enough?

According to the National Academies of Sciences, Engineering, and Medicine, women should aim for about 2.7 liters (11 cups) of total fluid intake per day, while men should target around 3.7 liters (16 cups). However, these recommendations are not set in stone and can vary based on individual factors.

Debunking Hydration Myths: It’s Not Just About Water

Contrary to popular belief, hydration isn’t solely about drinking plain water. Many foods and beverages contribute to our daily fluid intake:

• Tea
• Coffee
• Sparkling water
• Kombucha
• Coconut water
• Fruits and vegetables
• Soup

These sources can help you meet your hydration goals, especially if you struggle to drink enough plain water throughout the day. However, it’s important to note that alcohol is dehydrating and doesn’t count towards your fluid intake. While soda does contribute to hydration, it’s not a healthy choice due to its high sugar content.

Personalized Hydration: Factors That Influence Your Fluid Needs

Hydration is not a one-size-fits-all approach. Several factors can affect how much fluid your body requires:

Birth Sex

Generally, individuals born male need more fluid than those born female. This is due to their typically larger body mass, lower average body fat, and increased daily calorie burn.

Body Weight

As body weight increases, so do fluid needs. This is related to the body’s surface area, metabolic rate, and overall mass.

Life Stage

Pregnant individuals require additional fluids to maintain amniotic fluid levels and support fetal growth. Nursing mothers also need extra fluids to produce sufficient milk for their babies.

Diet Quality

A diet rich in fruits and vegetables, which have high water content, can reduce the amount of additional fluid you need to drink.

Activity Level

Exercise and hot weather increase fluid loss through sweat, necessitating higher fluid intake to maintain hydration.

The Consequences of Dehydration: 8 Warning Signs You Shouldn’t Ignore

Dehydration can have serious consequences on your health and well-being. Here are eight signs that indicate you might not be getting enough fluids:

1. Thirst and dry mouth
2. Dark urine or reduced urine output
3. Fatigue or lethargy
4. Headache
5. Dizziness or lightheadedness
6. Dry skin and decreased skin elasticity
7. Rapid heartbeat
8. Confusion or irritability

Can dehydration cause muscle cramps? Yes, muscle cramps are often associated with dehydration, particularly during physical activity. When the body loses fluids and electrolytes through sweat, it can lead to an imbalance that may trigger muscle cramps.

The Benefits of Staying Hydrated: More Than Just Avoiding Thirst

Maintaining proper hydration offers numerous health benefits:

• Improved joint lubrication
• Better body temperature regulation
• Enhanced sleep quality
• Clearer thinking and improved cognitive function
• Elevated mood
• Proper kidney function and toxin removal
• Improved digestion
• Better physical performance

These benefits underscore the importance of meeting your daily hydration needs. However, it’s crucial to approach hydration in a balanced manner.

The Dangers of Overhydration: Finding the Right Balance

While dehydration is a common concern, it’s also possible to drink too much water. Overhydration can lead to a condition called hyponatremia, which occurs when the blood’s sodium levels become dangerously low.

Is hyponatremia a serious condition? Yes, hyponatremia can be life-threatening if left untreated. Symptoms may include nausea, headache, confusion, and in severe cases, seizures or coma.

To avoid overhydration, it’s best to drink water gradually throughout the day rather than consuming large amounts at once. Listen to your body’s thirst signals and consider your activity level and environment when determining how much to drink.

Strategies for Staying Hydrated: Making Fluid Intake a Habit

Incorporating adequate hydration into your daily routine doesn’t have to be challenging. Here are some strategies to help you stay hydrated:

• Carry a reusable water bottle with you throughout the day
• Set reminders on your phone to drink water regularly
• Eat water-rich foods like cucumbers, watermelon, and zucchini
• Flavor your water with fresh fruits or herbs for added taste
• Drink a glass of water with each meal
• Replace sugary drinks with herbal tea or infused water
• Monitor your urine color – pale yellow indicates good hydration

Remember, the key is consistency. Small, regular sips throughout the day are more effective than large amounts consumed infrequently.

Hydration and Exercise: Fueling Your Workouts

Physical activity increases fluid loss through sweat, making proper hydration crucial for optimal performance and recovery. But how should you approach hydration during exercise?

Pre-workout hydration is essential. Aim to drink about 16-20 ounces of water 2-3 hours before exercise. During your workout, drink 7-10 ounces every 10-20 minutes, especially if you’re exercising for longer than an hour or in hot conditions.

After your workout, replace lost fluids by drinking 16-24 ounces of water for every pound of body weight lost during exercise. For intense or prolonged workouts, consider sports drinks to replenish electrolytes along with fluids.

The Role of Electrolytes in Hydration

Electrolytes play a crucial role in maintaining fluid balance in the body. These minerals, including sodium, potassium, and magnesium, help regulate nerve and muscle function, hydrate the body, balance blood acidity and pressure, and help rebuild damaged tissue.

During intense exercise or in hot conditions, we lose electrolytes through sweat. This is why sports drinks or electrolyte-enhanced water can be beneficial in these situations. However, for most daily activities, a balanced diet and regular water intake are sufficient to maintain electrolyte balance.

Hydration Across the Lifespan: Special Considerations

Hydration needs can vary significantly across different life stages. Let’s explore some special considerations:

Infants and Young Children

Infants get most of their fluid needs met through breast milk or formula. As children grow, it’s important to encourage regular water intake, especially during physical activity or hot weather. Children may not always recognize thirst cues, so offering water regularly is crucial.

Older Adults

As we age, our thirst sensation may decrease, putting older adults at higher risk of dehydration. Chronic conditions and medications can also affect fluid balance. Encouraging regular fluid intake and monitoring for signs of dehydration is important for this age group.

Pregnant and Breastfeeding Women

Pregnancy increases fluid needs to support fetal development and amniotic fluid. Breastfeeding women need additional fluids to produce milk. The exact amount varies, but generally, an increase of about 300-500 ml per day is recommended.

Hydration and Chronic Health Conditions

Certain health conditions can affect hydration status and fluid needs. For example:

• Diabetes: Can increase urination and risk of dehydration
• Heart failure: May require fluid restriction
• Kidney disease: Can affect the body’s ability to regulate fluids
• Cystic fibrosis: Increases salt loss through sweat

If you have a chronic health condition, it’s important to discuss your specific hydration needs with your healthcare provider.

The Environmental Impact of Hydration: Making Sustainable Choices

While staying hydrated is crucial for health, it’s also important to consider the environmental impact of our hydration habits. The production and disposal of single-use plastic water bottles contribute significantly to pollution and resource depletion.

How can we stay hydrated while being environmentally conscious? Here are some eco-friendly hydration tips:

• Use a reusable water bottle instead of disposable plastic bottles
• Install a water filter at home to improve tap water taste and quality
• Choose tap water over bottled water when safe and available
• Opt for beverages in recyclable or compostable packaging
• Support companies and initiatives that prioritize sustainable water practices

By making conscious choices about how we hydrate, we can maintain our health while also protecting our planet’s precious water resources.

Hydration and Mental Health: The Mind-Water Connection

The impact of hydration on mental health is an emerging area of research. Studies suggest that even mild dehydration can affect mood, cognitive function, and energy levels. But how exactly does hydration influence our mental state?

Dehydration can lead to decreased blood volume, which may reduce blood flow to the brain. This can result in difficulty concentrating, increased feelings of anxiety or irritability, and decreased cognitive performance. Some research even suggests a link between chronic dehydration and increased risk of depression.

On the flip side, proper hydration has been associated with:

• Improved mood stability
• Better memory and attention span
• Reduced feelings of fatigue
• Enhanced overall cognitive performance

While more research is needed to fully understand the relationship between hydration and mental health, maintaining good hydration habits may be a simple yet effective way to support both physical and mental well-being.

Hydration Myths Debunked: Separating Fact from Fiction

There are many misconceptions about hydration that can lead to confusion. Let’s address some common myths:

Myth 1: 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 activity level, climate, and diet.

Myth 2: If you’re thirsty, you’re already dehydrated

Reality: Thirst is actually an early sign of dehydration and a good indicator that you should drink water. Severe dehydration occurs much later.

Myth 3: Coffee and tea are dehydrating

Reality: While caffeine has a mild diuretic effect, the fluid in coffee and tea more than compensates, making them hydrating overall.

Myth 4: You can’t drink too much water

Reality: Overhydration is possible and can lead to hyponatremia, a potentially dangerous condition.

Myth 5: Clear urine means you’re well-hydrated

Reality: While urine color is a good indicator, very clear urine might mean you’re overhydrated. Pale yellow is ideal.

Understanding these facts can help you make more informed decisions about your hydration habits.

The Future of Hydration: Innovations and Trends

As our understanding of hydration science evolves, so do the products and technologies designed to help us stay hydrated. What innovations are shaping the future of hydration?

• Smart water bottles that track water intake and remind you to drink
• Wearable devices that monitor hydration status through sweat analysis
• Hydration tablets and powders designed to enhance water absorption
• Plant-based waters with natural electrolytes
• Sustainable packaging solutions for bottled beverages
• Personalized hydration plans based on genetic testing

While these innovations offer exciting possibilities, it’s important to remember that for most people, simple water remains the best and most accessible hydration solution.

As we continue to learn more about the intricate relationship between hydration and health, one thing remains clear: staying properly hydrated is a fundamental aspect of maintaining overall wellness. By understanding your personal hydration needs, recognizing the signs of dehydration, and making conscious choices about your fluid intake, you can harness the power of proper hydration to support your physical and mental health.

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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Where do cramps come from and what to do with them

Likbez

Health

June 8, 2018

Some convulsions are harmless, while others cause respiratory arrest.

What are cramps

A cramp is a sudden and most often involuntary contraction of one or more muscles. Usually he cramps his legs: the muscles of the back of the calf, as well as the front and back of the thigh, suffer. But the muscles of the arms, wrists, abdominal wall, and shoulder girdle are not immune either.

In most cases, doctors consider this condition, although painful, but harmless. Especially if the muscle spasm is one-time and does not last long. However, there are combinations of symptoms that require an urgent visit to the doctor.

But first, let’s deal with the most common causes of seizures.

Why there are cramps

Where does muscle spasm come from, science is not completely clear. Often the cause cannot be established (however, if the cramp is one-time, we don’t really try).

But there are situations that often precede a spasm. Here are seven of the most common causes of seizures.

1. Muscle strain

Often, spasms are the result of an overly energetic approach to equipment in the gym. The sprains and other microtraumas that arise during the healing process can be accompanied not only by pain (stretching), but also by muscle cramps.

2. Circulatory disorders

Carpal tunnel syndrome is a classic example. This is the scourge of those who spend too much time with a computer mouse in their hand. Due to the constant fixed and unnatural position of the wrist in the muscles, blood circulation is disturbed. The consequence of this can be both pain and muscle weakness, and convulsions.

A couple more common special cases:

• Uncomfortable shoes . Shoes with unusually high heels, an uncomfortable last, flip flops without a back, which you have to keep on your foot, tightening your toes. The muscles become so accustomed to the unnatural tension that then, when you finally get rid of the “Spanish boot”, they cannot relax, they spasm.
• Uncomfortable sleeping position . Stiff hands, legs, neck – all this is also a sign of circulatory disorders and can provoke cramps at night.

3. Overheating and/or dehydration

It doesn’t matter whether overheating is caused by summer heat, intense physical activity or, let’s say, high temperature due to infections. The main thing is that together with the sweat released, the body loses not only moisture, but also the electrolytes necessary for the correct transmission of nerve impulses. Muscles react to this, including cramps.

4. Mineral depletion

Lack of potassium, calcium or magnesium can prevent muscles from relaxing. And this leads to convulsions.

5. Nervous tension or neurological disorders

In these conditions, it is often difficult for the muscles to relax. You already know about the consequences.

6. Pregnancy

Leg cramps are familiar to many expectant mothers. The reasons for this are still not entirely clear to physicians.

7. Some diseases and taking certain medications

Muscle spasms often accompany diseases such as diabetes, kidney problems, and thyroid disorders. They can also be a side effect of certain medications. For example, furosemide and other diuretics, as well as drugs for the treatment of angina pectoris, osteoporosis, Alzheimer’s disease and others.

What to do about cramps

Fortunately, getting rid of a cramp is pretty easy in most cases. Here are some common first aid measures.

1. Stretch the affected muscle, give a light massage

This will help the spasmodic muscle to relax. For example, very common leg cramps can be relieved as follows: sit down, straighten your legs and pull the toe of the affected limb towards you.

2. Apply cold or hot compresses

Apply a towel or sheet with a heating element soaked in warm water to the muscle. You can take a warm bath or do a hydromassage by directing jets of water from the shower onto a spasmodic muscle.

Cold will be no less effective. Wrap an ice pack or frozen vegetables in a towel and lightly massage the muscle.

3. Take pain medication

For example, ibuprofen. It will also help relax a spasmodic muscle.

When convulsions are dangerous

Muscle spasm may be a symptom of a serious failure in the work of one or another internal organ or organism as a whole. For example, convulsions often make themselves felt cirrhosis of the liver, type I diabetes mellitus, developing neurological disorders, in particular epilepsy.

There is another danger. A spasm can affect not only the large muscles, but also the smooth muscles that make up the membranes of the internal organs. Spasm of such muscles is sometimes deadly. For example, bronchospasm can lead to respiratory arrest, and coronary artery spasm can lead to poor performance, or even cardiac arrest.

The Mayo Clinic Research Center recommends seeking medical help as soon as possible if seizures:

1. Happen frequently – several times a day or several days in a row. This is a reason to be wary and consult a specialist.
2. Cause severe, almost unbearable discomfort.
3. Accompanied by swelling, redness or any other changes in the color and structure of the skin.
4. Associated with high fever and headache.
5. Cause severe muscle weakness.

If you do not observe any of the listed symptoms, you can exhale: most likely, the spasms do not threaten you with anything dangerous. Nevertheless, it is still worth understanding their origin. At least in order to save yourself from such painful sensations in the future.

How to treat cramps

If cramps make you uncomfortable (wake up at night or last a long time despite massage and compresses), see a therapist. To identify violations in the body, the doctor will ask you a few questions. For example:

1. How often do you have seizures?
2. Which muscles do they affect?
3. Do you take any medications?
4. How often do you drink alcohol?
5. What is your lifestyle and exercise like?
6. How much liquid do you drink daily?

More complete diagnosis may require blood and urine tests. With their help, the doctor will find out the level of trace elements, and will also be able to check the condition of the kidneys and thyroid gland. In some cases, electromyography is prescribed. This is a test that measures muscle activity and diagnoses existing disorders in their work.

As a result, the doctor will identify the disease, the symptom of which is convulsions, and prescribe a specific treatment.

How to prevent cramps

Given the most common causes of muscle cramps, prevention is obvious:

1. Drink plenty of water to stay hydrated.