The cramp is caused due to involuntary contraction and in relaxation of the muscles which is not a very major issue but if not treated on time then it can be. It can be faced by anyone at any point of time such as, while exercising, running, walking and other actions.
It is sometimes for fraction of minutes, but can be also for a long time span which makes it difficult to perform tasks of daily routine. Summer season evidenced more cases cramps because the primary reason behind this is dehydration.
There are simple ways by which this cramps and the pain which is caused by them can be prevented or reduced:
Water is required for the proper functioning of each and every part of the body including the muscles. Most of the athletes and people do not consume a sufficient amount of water which is required for keeping the body hydrated which effect the performance of the body.
It is a topic of query for many that, how one should know that the body is dehydrated? It is very easy to detect that the body is dehydrated as it can be determined by examining the color of urine. The urine should be transparent or of a light yellow color. In another sense, the lighter the color of the urine, the body is more hydrated and deeper color witness’s dehydration.
2. Avoid the overheating of the body:
It is very important to avoid overheating of the body because it is another reason behind this muscular problem. When the body is under high tempered atmosphere, especially during summers then it dehydrates at a high pace and required things should be consumed to maintain the water level in the body.
3. Maintaining the level of nutrients and minerals:
The deficiency of many nutrients, including sodium, potassium, magnesium and calcium is also a reason behind the origination of this muscular issue.
Sodium or salt is an important electrolyte in the body and it assists in maintaining the water level and functioning of muscles. While workout electrolytes are depleted at a high pace through sweat, which may give rise to this muscular issue.
It is recommended to have a drink before exercise which has rich content of these electrolytes, carbohydrates and protein. The average required sodium in the body is about 1.6 and 2.4 grams per day, but it varies according to the activities which is performed in a day.
Another electrolyte which is lost while sweating is calcium and it can be a major reason behind this muscular problem. The required amount of this nutrient is 4700 mg per day, which may vary from person to person. Some of the sources by which potassium can be acquired are sweet potatoes, potatoes, bananas, carrots, beets, squashes and sports drink.
Less amount of magnesium in the body can cause many health issues, including this muscles issue as it affects the strength and performance of the body. The average amount of nutrient required by adults is 420 mg per day, but highly active people require more.
Foods which are a rich source of magnesium are, pumpkin, nuts, halibut, Pollock, yellowfin tuna, quinoa, oat bran, beans and sports drink.
Calcium is known for its bone health, but it equally serves benefits to muscles also. It helps in muscle contraction and the deficiency of the nutrient can cause cramps, so the level of nutrient should be maintained.
8. Vitamin D:
Vitamin D is also an important electrolytes which should be maintained to avoid muscle issues. Sunlight is the best source of getting Vitamin D in the body.
A decent amount of muscle flexibility should be maintained by performing some exercise which serves the same. If these bits and bobs are taken care of then the probabilities of this muscular issue can be reduced to a maximum.