From the Guidelines
Heat cramps can be effectively treated by stopping physical activity, moving to a cool place, and drinking an electrolyte-carbohydrate mixture, such as juice, milk, or a commercial electrolyte-carbohydrate drink, as recommended by the 2010 American Heart Association and American Red Cross guidelines for first aid 1.
Treatment
The treatment for heat cramps involves:
- Resting and cooling off
- Drinking an electrolyte-carbohydrate mixture
- Stretching, icing, and massaging the painful muscles may be helpful
- Exercise should not be resumed until all symptoms have resolved
Prevention
To prevent heat cramps, it is essential to:
- Properly hydrate before, during, and after exercise, especially with fluids containing electrolytes like sodium and potassium
- Acclimatize to hot environments by gradually increasing exercise duration and intensity over 1-2 weeks
- Wear lightweight, loose-fitting clothing and avoid exercise during the hottest parts of the day
- Consume a balanced diet with adequate salt intake, particularly before prolonged exercise in heat
According to the 2011 policy statement on climatic heat stress and exercising children and adolescents, providing and promoting consumption of readily accessible fluids at regular intervals before, during, and after activity can help prevent heat-related illnesses 1. Additionally, the 2001 exercise standards for testing and training recommend drinking fluids, such as water, before, during, and after any moderate-to-vigorous intensity exercise 30 minutes in duration 1.
It is crucial to note that heat cramps can occur when excessive sweating depletes the body's salt and moisture levels, causing painful muscle contractions, typically in the abdomen, arms, or legs during intense physical activity in hot environments. Therefore, it is essential to prioritize prevention and treatment strategies to minimize the risk of heat cramps and other heat-related illnesses.
From the Research
Treatment for Heat Cramps
- Heat cramps are treated with massage, and fluid and electrolyte replacement 2
- Intravenous saline can reverse heat cramping, and more salt in the diet and in sports drinks can help prevent heat cramping 3
- Management of the mildest forms of heat-related illness (e.g., heat edema, exercise-associated muscle cramps) is largely supportive, and sequelae are rare 4
- To aid recovery, salt (NaCl) and water lost from sweating should be sufficiently replaced so as to restore the extracellular volume and interstitial fluid spaces 5
Prevention of Heat Cramps
- Heat cramps can be prevented by increasing dietary salt and staying hydrated 6
- Tips to avoiding heat illness include: rely not on thirst; drink on schedule; favor sports drinks; monitor weight; watch urine; shun caffeine and alcohol; key on meals for fluids and salt; stay cool when you can; and know the early warning signs of heat illness 6
- Acclimatization, adequate hydration, and avoidance of activities during extreme heat are the most effective measures to reduce the incidence of heat-related illnesses 4
- Sweat sodium, chloride, and fluid losses incurred during training and competition need to be closely matched by daily salt and fluid intake, in order to prevent an excessive sodium deficit, maintain sufficient fluid balance, and avoid exertional heat cramps 5