How to Rehydrate and Avoid Dehydration Cramps

If you’ve ever had cramps in your leg muscles or stomach, you know how debilitating the pain can be. From a searing charley horse to stomach pain, cramps can be uncomfortable and disrupt your ability to carry out daily tasks. What you may not know is that dehydration cramps are often the culprit.

We’ll walk you through how dehydration can cause cramps and how to rehydrate to avoid these painful and pesky side effects.

Understanding how to identify risk factors and mild dehydration symptoms is essential — and learning how to combat these impacts as simply drinking water does not solve the issue.

Electrolytes play a major role in rehydrating your body and your muscles, which is why adding an electrolyte drink mix to your water can help you recover more quickly.

Does Dehydration Cause Cramps?

Dehydration is a medical issue caused by your body losing more fluids and electrolytes than it takes in. It can range from cases with mild dehydration symptoms like extreme thirst to severe cases that can be life-threatening.

Losing more fluids and electrolytes than you’re absorbing makes it difficult for your body to function properly. Dehydration can lead to fatigue, decreased urination, extreme thirst, dizziness — and, of course, cramps. In fact, two of the most common signs of dehydration include muscle cramping and stomach cramps.

Here’s why: Your body reacts to dehydration by storing water for the most vital organs, including your heart and lungs. That means less vital organs — like your muscles and digestive system — don’t receive the water and electrolytes required to properly function.

Without these essential fluids, your muscles can start to cramp. You may particularly experience leg cramps in your calf and thigh muscles. You may also experience involuntary contractions like muscle spasms. Dehydration also decreases blood volume, which can also cause cramping as there is less blood flow to organs and muscles.

These combined factors can lead to cramping elsewhere in the body, often in the stomach, because your digestive system uses fluids and electrolytes to store nutrients and create waste. When dehydration sets in, constipation can occur since your body doesn’t have enough water to create stool. This can lead to stomach cramps, bloating, and abdominal pain.

If you’re wondering how to rehydrate and get rid of these symptoms, you’ll need more than just increase water intake. When you’re dehydrated, your body doesn’t have the right balance of electrolytes.

Dehydration can cause mineral depletion, including decreases in calcium, potassium, and magnesium. These electrolytes play a key role in muscle function. When you suffer from an electrolyte imbalance, dehydration sets in and your leg muscles can cramp. To help recover from mild dehydration symptoms like cramping, adding an electrolyte drink mix to water can help speed up this recovery.

How to Recognize Dehydration

Dehydration occurs when you don’t get enough water and electrolytes. It’s sometimes caused by medical conditions that affect the kidneys and thyroid. It can also be exacerbated by certain medications.

The most common causes of dehydration include not drinking enough fluids, excessive sweating, and heat-related illnesses like heat stroke and heat exhaustion. This is why it’s important to drink water and replenish electrolytes while exercising and avoid working out outside if the temperature is too high.

When you sweat, you secrete water and salt to the surface of your skin. There, it evaporates to create a cooling effect. If you don’t replace these lost fluids and electrolytes fast, you may become dehydrated. It’s vital to manage hydration throughout the day, especially when you engage in physical activity in cold or hot weather that raises your body temperature.

You can also get dehydration when you’re sick or have gastroenteritis. Dehydration risk is elevated if you’re vomiting, have severe diarrhea, or a high fever.

While anyone can become dehydrated, older people and young children experience dehydration at higher rates.

Older adults with ailments like Crohn’s disease and other digestive disorders may have a higher risk of dehydration cramps. People who take diuretics like medications for high blood pressure are at increased risk of dehydration. That’s because diuretics can change the concentration of electrolytes like sodium and potassium. That also means an increased risk of dehydration cramps.

Here are some signs of dehydration to watch out for:

• Dry mouth or dry skin
• Rapid heart rate
• Decreased urination or difficulty peeing
• Constipation
• Involuntary muscle contractions
• Fatigue and muscle weakness

To fend off and manage dehydration cramps, you need to address your hydration levels. If you have signs of severe dehydration like sunken eyes, fainting, or confusion, seek medical attention from a qualified healthcare professional immediately.

How to Manage Dehydration Cramps

Dehydration cramps can be uncomfortable, and they can reduce performance and increase the risk of injury, whether you’re working out or hard at work on a job site. By staying hydrated, you can manage dehydration and avoid muscle cramps and stomach cramps.

Dehydration is a leading cause of muscle cramps. Thus, the best way to avoid dehydration cramps is to avoid dehydration in the first place. If you think dehydration is causing your muscle or stomach cramps, you can remedy the situation by addressing the dehydration directly.

Fight Dehydration Cramps with DripDrop

Dehydration cramps can affect your daily routine. Chronic dehydration and cramps can lead to muscle tissue damage in the affected muscle and other side effects. Staying hydrated can fend off dehydration cramps and other signs of dehydration. At the first signs of dehydration cramps, reach for a remedy like DripDrop.

DripDrop’s electrolyte mix will help your body restore the balance of sodium and glucose to help absorption. With the precisely balanced ratio in DripDrop’s patented formula, you can replenish vital electrolytes and fluids to relieve dehydration quickly.

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For cases of mild to moderate dehydration, DripDrop is a fast, effective, and great-tasting alternative to IV therapy. The convenient packaging allows you to have DripDrop when you need it, where you need it. Add it to your water bottle, hydration pack, or a normal glass to tackle dehydration no matter where you are.

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The Link Between Dehydration, Electrolyte Imbalance and Muscle Cramps

The Link Between Dehydration, Electrolyte Imbalance and Muscle Cramps

February 2021
Buoy Hydration

If you’re sleeping or are in the middle of a tough workout when a muscle cramp strikes, you know how painful and debilitating it can be. The painful, involuntary contraction of the muscle comes suddenly and without warning, leaving you to deal with the aftermath.

Essential Takeaways

• We’ve all dropped to the ground clutching a cramped muscle in our legs or feet. Cramps are shocking, painful, and seemingly come out of nowhere.
• We recommend one easy squeezy solution to keep those cramps at bay.

Muscle cramps are common and usually harmless, but they can wreck your day — or night — quickly. Find out more about muscle cramps, their causes, and what you can do to prevent them.

Overview of Muscle Cramps

A muscle cramp is a sudden and involuntary contraction of the muscle. Also known as a “charley horse,” a muscle cramp can be extremely painful and may occur after exercise, during sleep, or at other inconvenient times. Muscle cramps can last from a few seconds to upward of 15 minutes. It’s also likely that the same muscle will cramp several times until it resolves.

When we use the muscles that are controlled voluntarily, such as the skeletal muscles, they contract and relax for movement. The muscles of the core, neck, and head all contract and relax simultaneously to maintain posture. If an entire muscle, or a few muscle fibers, involuntarily contracts, it’s known as a “spasm.” If the spasm is forced and prolonged, it becomes a muscle cramp.

Muscle cramps are common after prolonged exercise or labor, especially in hot weather, and may be brought on by certain medical conditions or medications. While muscle cramps are generally harmless, they often restrict the use of the affected muscles and are incredibly painful. Fortunately, muscle cramps are usually treated successfully with self-care, and they can be prevented.

Types of Muscle Cramps

Skeletal muscle cramps have several types, all with different causes and affected muscle groups – let’s dive in a little deeper.

True Muscle Cramps

True muscle cramps typically involve a single muscle or group of muscles that contract and relax together for movement, such as the leg muscles. Experts agree that true muscle cramps are caused by the nerves that stimulate the muscles. These are the most common leg cramps in kids.

True muscle cramps occur during:

• Strenuous Activity or Injury: True muscle cramps are often associated with the use of muscles in sports or physical activities. They often occur during the activity, though they may come on later. Muscle spasms may also occur to protect an injury and stabilize the area, such as with a broken bone.
• Rest and Dehydration Cramps: Rest cramps are common in older individuals, but they can affect any age group. Rest muscle cramps occur at night and usually recur. The cause is unknown, but they may be brought on from movements that shorten muscles during sleep, such as pointing the toes. These cramps can be disturbing to sleep patterns. Dehydration cramps occur from sports and physical activities that result in excessive fluid loss from sweating and hot weather. Excessive depletion of bodily fluids, combined with low fluid intake, rids the body of necessary electrolytes and water.
• Water Balance and Electrolyte Cramps: Cramps may be caused by conditions that lead to an unusual water balance in the body, such as liver disease and ascites or kidney failure and dialysis. Low electrolytes, particularly magnesium and calcium, affect the excitability of the nerves and the corresponding muscles. Imbalance of these electrolytes is common in pregnant women. It can also be caused by diuretic abuse, hyperventilation, vomiting, diarrhea, and inadequate dietary sources, such as a Vitamin D deficiency.

Tetany

With tetany, all of the nerve cells in the body are activated at once, stimulating the muscles. This causes spasms and cramping throughout the muscle groups. Tetany can be caused by low blood calcium or magnesium. This type of cramping may also cause a sensation of tingling or numbness in specific areas.

Dystonic Cramps

Dystonic cramps involve the stimulation of muscle groups that aren’t necessary for a particular motion, or the opposing muscles of the muscle needed for movement. Some examples include the small groups of muscles that work in opposition such as the muscles of the jaws for chewing. Repetitive activities, such as writing or playing musical instruments, can cause dystonic cramps in the specific muscle groups.

Causes of Muscle Cramps

The most common causes of muscle cramps include dehydration, muscle strain, overuse, and extended periods of exercise.

Muscle cramps may also be caused by certain medical conditions, including:

• Poor Circulation: Arteriosclerosis, or the narrowing of the arteries that supply blood to the leg muscles, can result in pain that’s similar to muscle cramps. In most cases, the cramps resolve after exercise or strenuous activity ends.
• Nerve Compression: Lumbar stenosis, or the compression of nerves in your spine, can sensations similar to leg cramps. The pain typically worsens with exercise.
• Mineral Depletion: An imbalance of electrolytes, such as potassium, magnesium, and calcium can lead to muscle cramps. Overhydration or the use of diuretics can deplete the electrolytes in your system and lead to an imbalance.

Certain factors may increase the likelihood of developing muscle cramps, including pregnancy, age, dehydration, and medical conditions like diabetes, thyroid disorders, and liver disease.

Symptoms of Muscle Cramps

Leg muscles, particularly the calves, are most susceptible to muscle cramps. The symptoms include a sudden, sharp pain and a hard lump of muscle tissue at the affected site.

Muscle cramps usually resolve on their own, but there are some cases that require medical attention. These include:

• Severe pain
• Corresponding swelling, redness, or skin abnormalities
• Muscle weakness
• Frequent cramping
• No improvement with self-treatment
• No obvious cause

Treating Muscle Cramps

Most muscle cramps resolve on their own, but you can speed up the process with a few self-care measures, including:

• Replenishing lost fluids and electrolytes
• Gently stretching the affected muscles
• Relaxing in a warm bath or shower
• Gently massaging the affected muscles
• Applying an ice pack to reduce pain and swelling
• Resting the affected areas

Preventing Muscle Cramps

Muscle cramps have a variety of causes and risk factors, but with proper preparation and planning, you can give yourself a fighting chance against this uncomfortable condition.

Stretch

Whether you’re planning a long-distance run, a vigorous hike, a quick workout, or a good night’s rest, stretching is a great way to warm up your muscles and prevent cramping. Before any exercise, it’s important to do a warm-up stretch and a cool-down stretch to keep the muscles limber. If you experience nocturnal leg cramps, try light, easy stretching before bed or a half-hour of yoga for loose muscles.

Hydrate

Fluid intake is necessary for the contraction and relaxation of muscles, healthy muscle cells, and a variety of other functions within the body. For exercise, water is necessary to maintain adequate blood volume, which helps your muscles get the oxygen they need to function optimally. Sip water throughout the day, and if you’re planning labor or exercise, be sure to hydrate before, during, and after so you can replenish what you’ve lost through sweat. In hot-weather workouts, it’s even more important to replenish fluids because you’ll be losing more due to sweating and an elevated body temperature.

How much water should you drink? Everyone’s water needs vary, but you can monitor your hydration levels in a number of ways:

• Pay Attention to Thirst Triggers: If you’re thirsty, you’re already mildly dehydrated.
• Excessive Sweating: Excessive sweating through strenuous workouts or workouts in hot weather means you’re losing fluids. Drink more to compensate for the fluid losses.
• Monitor Urine Concentration: Dark, concentrated urine is a sign of dehydration. Pale, yellow urine is a sign of optimal hydration levels. If your urine is nearly clear and of high volume, however, it’s a sign that you need to replenish electrolytes.

Replenish Electrolytes

Electrolytes are important minerals that are used for various functions within the body, such as maintaining water balance, regulating blood chemistry, and controlling muscle action. Common electrolytes include sodium, magnesium, potassium, and calcium.

When the electrolytes in your body are too high or too low, you can develop unpleasant symptoms like mental confusion, dizziness, irregular heart rhythm, and muscle cramps. While there are many potential causes of electrolyte imbalances, dehydration, such as through fluid loss, is most common.

Unfortunately, just replacing lost fluids isn’t enough to replenish electrolytes and prevent cramping. If you lose a lot of water through sweat during a tough workout, drinking more water will only flush out more electrolytes. They’re both parts of the equation, so you need to take in lost electrolytes as well as fluids to restore balance in the body.

It’s best to eat electrolyte-rich foods that help with muscle cramps and drink fluids infused with electrolytes, particularly sodium, potassium, and chloride. Also, athletes engaging in vigorous physical activities in hot environments may benefit from carbohydrates, which provide energy to fuel muscles.

Stop Muscle Cramps in Their Tracks With Buoy

If you’re worried about muscle cramps putting an end to your workout or disrupting a night of rest, add Buoy to your cramp-prevention routine. The liquid, squeezable hydration boost is the perfect way to replenish chloride, potassium, sodium, calcium, and magnesium via all-natural hand-harvested sea salt. Just squeeze their proprietary and formula of electrolytes, B Vitamins, and antioxidants into your water, workout beverage, or favorite before-bed drink to give your body what it needs to stave off unpleasant muscle cramps.

Start squeezing Buoy into your favorite drinks throughout the day for optimal hydration!

Keywords:

Muscle cramps, Stop muscle cramps, Preventing muscle cramps, Foods that help with muscle cramps, Leg cramps, Leg cramps in kids, Dehydration, Hydration, Electrolytes

References:

1. Arteriosclerosis / atherosclerosis. (2018, April 24). Retrieved June 23, 2020, from https://www.mayoclinic.org/diseases-conditions/arteriosclerosis-atherosclerosis/symptoms-causes/syc-20350569
2. Spinal stenosis. (2018, March 08). Retrieved June 23, 2020, from https://www.mayoclinic.org/diseases-conditions/spinal-stenosis/symptoms-causes/syc-20352961
3. Muscle cramp. (2019, January 03). Retrieved June 24, 2020, from https://www. mayoclinic.org/diseases-conditions/muscle-cramp/symptoms-causes/syc-20350820
4. Lau, W., Kato, H., & Nosaka, K. (2019, March 5). Water intake after dehydration makes muscles more susceptible to cramp but electrolytes reverse that effect. Retrieved June 24, 2020, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6407543/
5. Jung, A., Bishop, P., Al-Nawwas, A., & Dale, R. (2005, June). Influence of Hydration and Electrolyte Supplementation on Incidence and Time to Onset of Exercise-Associated Muscle Cramps. Retrieved June 24, 2020, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1150229/
6. National Institute for Youth Sports & Health at Sanford. (n.d.). Muscle Cramps during Exercise-Is It Fatigue or Electrolyte… : Current Sports Medicine Reports. Retrieved June 24, 2020, from https://journals.lww.com/acsm-csmr/fulltext/2008/07001/muscle_cramps_during_exercise_is_it_fatigue_or.9.aspx

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Causes and Avoidance – I Love Supersport Blog

Muscle Cramps: Causes and Avoidance – I Love Supersport Blog

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spasms, for example, cramps in the calf muscles, are an unpleasant companion on the way to a sports goal.

Muscles contract unexpectedly and often without warning, causing pain. This usually happens during or after a workout, and also at night. The most commonly affected areas are the calves, feet and thighs.

Factors that can contribute to seizures:

⚡️ high training loads,
⚡️ fluid and micronutrient imbalances (magnesium, potassium, etc.),
⚡️ lack of sleep,
⚡️ age, 90 044 ⚡️ diabetes.

If you experience muscle cramps during your workout, take a short break and try some of these tips:

✔️ Hydration: It is important to replenish the balance of water and electrolytes lost during exercise. Avid athletes, who are most prone to cramps, should be especially prone.

✔️ Stretching: If the cramp is caused by fatigue from overtraining, you may be able to release the tension with light stretching and massage.

✔️ Heat: it relaxes the muscles. Try a warm compress on a muscle or a relaxing bath.

✔️ Massage: stimulates blood circulation, relaxes, activates recovery processes.

❗️ Important!
Pain in the muscles, as a rule, is a warning from the body – you need to listen to it. Sharp, severe pain that comes on suddenly can be a sign of injury. With severe pain, you need to postpone the next workout for one or two days. If the pain persists, be sure to see a doctor.

But the best thing is prevention. Here are some tips to prevent muscle spasms:

⚡️ Muscles should be relaxed. Include stretching and relaxation exercises in your training plan, massage your legs.
⚡️ Eat a balanced diet and include supplements in your diet. Magnesium is available in various forms. It is also found in whole grains, green vegetables and bananas. Dairy products, spinach, and egg yolks are good sources of muscle-building calcium.
⚡️ Increase the intensity of your workouts gradually. The body needs time to get used to.
⚡️ Even if dehydration is not the main cause of cramps, it is important to drink enough water throughout the day and during sports.

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Blog | Muscle spasms (cramps)

Muscle spasms (muscle cramps) are painful muscle contractions and tensions. They are random and unpredictable. Although there are steps you can take to prevent muscle spasm and treat it when it happens, these methods are not always reliable. Most likely, muscle relaxants, stretching and massage will help.

What are muscle spasms (muscle cramps)

Otherwise known as muscle cramps, spasms occur when muscles contract involuntarily and uncontrollably and cannot relax. They are very common and can affect any of your muscles. They may involve part of a muscle, the entire muscle, or several muscles in a group. The most common locations for muscle spasms are the thighs, calves, feet, arms, and abdomen. When such cramps occur, especially in the calves, they are known as “Charlie’s horse syndrome”. Leg cramps that occur at night while you are resting or sleeping are called “night leg cramps”.

What muscle spasms look like (muscle cramps)

The intensity of muscle spasms varies from mild, uncomfortable twitches to significant discomfort and severe, sometimes very severe, pain. The spastic muscle may feel harder than normal to the touch and/or appear visibly deformed. May twitch. Spasms usually last from seconds to 15 minutes or longer and may recur several times before disappearing.

How to stop muscle spasm

There are no pills or injections that instantly relieve muscle spasms, so the best thing you can do is stretch the affected muscle and massage it. If you have a spasm in your leg, get up and walk around. Try applying ice or heat (take a warm bath or use a heating pad).

Sometimes muscle spasm can be prevented – stopped before it happens.

Who gets muscle cramps

Anyone can have muscle cramps at any time. Whether you are old or young, sedentary or active, you may develop muscle spasms. This can happen while you are walking, sitting, doing any exercise, or sleeping. Some people are prone to muscle spasms and feel them regularly during any physical activity.

How common are muscle spasms

Muscle spasms (muscle cramps) are quite common. They can happen to anyone and are considered quite normal.

What causes muscle spasms (muscle cramps)

Muscle spasms are classified as “idiopathic”, which means that the exact cause is unknown. Some experts believe that in most cases one of the following factors is to blame:

• Muscles are not sufficiently stretched.

• Muscle fatigue.

• Training in the heat.

• Dehydration.

• Depletion of electrolytes (salts and minerals such as potassium, magnesium and calcium in the body).

• Involuntary nervous discharges.

• Restriction of the blood supply.

• Stress.

• Too much high intensity exercise.

Possible causes of nocturnal leg cramps (leg cramps at night) include, among others:

• Sitting for long periods of time.

• Excessive use of muscles.

• Standing or working on concrete floors.

• Incorrect sitting posture.

Symptoms of muscle spasms (muscle cramps)

Muscle spasms may feel like a normal tingling or be excruciatingly painful. You may notice twitching under the skin, and the muscle may feel firm to the touch. Spasms are involuntary. Muscles contract and require treatment and time to relax. Muscle spasms are very common, especially in the elderly and athletes.

If your muscle spasm is severe, occurs frequently, is difficult to treat, and has no obvious cause, make an appointment with your doctor.

How muscle cramps are diagnosed

In addition to your medical history and medications, your doctor should know about the following:

• How much pain you are in.

• When muscle cramps occur (eg at night or after exercise).

• How long the seizures last.

• What muscle spasms look like.

• When the muscle cramps started.

• Any other symptoms you are experiencing.

How muscle spasms (muscle cramps) are treated

When a spasm occurs, you can play sports, just sit or even sleep in the middle of the night. If only there was a magical injection that could instantly relieve your pain! However, there are five steps you can take to try and get rid of the spasm:

• Stretch the affected area.

• Massage the affected area with your hands or a massage roller.

• Get up and walk around.

• Apply heat or ice. Put on an ice pack, put on a heating pad, or take a warm bath.

• Take pain relievers such as ibuprofen and acetaminophen.

Which vitamins can help with muscle cramps (muscle cramps)

Some experts believe that a daily vitamin B12 complex may help.

When should I go to the emergency room with a muscle spasm

As a general rule, a muscle spasm should not last very long, and although it can be very painful, it is not usually considered an emergency. However, if the pain becomes unbearable or spasms begin after touching a substance that may be poisonous or infectious, go to the emergency room.

How can I prevent muscle cramps (muscle cramps)

Muscle cramps are difficult to prevent. They can be unpredictable. They can happen at any time. There are risk factors that you cannot avoid, such as age. However, there are some known methods that can be helpful when it comes to overcoming these risk factors and preventing muscle cramps:

• Do regular flexibility exercises.

• Work on improving your overall fitness.

• Stretch your muscles regularly. Make sure to do this if you are prone to muscle cramps.

• Drink frequently. Choose water and avoid alcohol and caffeine.

• Avoid sports in hot weather.

• Wear shoes that fit and are most comfortable for you.

• Keep your weight within limits. Experiment with light exercise right before bed to help prevent nighttime leg cramps.

• Avoid medications that can cause muscle cramps as a side effect.

• To prevent leg cramps, use pillows with your toes pointing up when you sleep on your back. If you sleep on your chest, hang your legs over the edge of the bed.

• Stretch your muscles before bed. When you sleep, try to free your legs and not wrap them in sheets and blankets.

What can I expect if I have been diagnosed with muscle spasms

Muscle spasms may get worse and occur more frequently with age. Be sure to use prevention and treatment methods to increase your chances of coping with muscle spasms.

How can I take care of myself

You and your doctor should work together to create a treatment plan. Have a prevention plan and an action plan for muscle spasm. Do the following every day:

• Exercise (but not in extreme heat). If you have nighttime leg cramps, take a walk before bed.

• Stretch. Stretch frequently, including before and after exercise, and before bed.

• Buy sturdy, comfortable shoes.

• Drink plenty of water every day. Stay away from caffeine and alcohol.

• Take all prescribed vitamins and medicines, such as muscle relaxants.

• Prepare your bed by keeping a heating pad and massage roller nearby.

When should I see a doctor about muscle cramps (muscle cramps)

See a doctor if cramps are unbearably painful, occur frequently or last a long time. Also, call your doctor right away if you have any of the following symptoms:

• Significant pain.

• Swelling or numbness in the leg.

• Changes in the skin of the legs.

• You wake up again and again with leg cramps.

• If your leg cramps are preventing you from sleeping.

• If you have fluid or electrolyte imbalances that you know about.

• Call your doctor right away if you are concerned that your muscle spasms are a symptom of an underlying serious illness.

Questions to ask your doctor about muscle cramps

• Do you recommend that I see a physiotherapist, sleep specialist, masseur or other specialist?

• Do you think my muscle spasms are a symptom of an illness?

• Can you show me the best exercises I can do to stretch my muscles?

• How can I help my child when he has a muscle spasm?

• Can you show me the best massage techniques I can use to help my muscle cramps?

You don’t have to “just live” with muscle spasms! They may be unpredictable, but there are a few steps you can take to not only prevent them, but to calm them down in the moment.