Heat Cramps: Causes, Symptoms, and Relief - A Comprehensive Guide
Definition
Heat cramps are painful, involuntary skeletal muscle contractions during/after heavy exertion in heat, caused by sodium depletion from profuse sweating.
Pathophysiology
- Sweat losses: water + electrolytes (Na⁺, K⁺, Mg²⁺).
- Dehydration → reduced plasma volume → muscle hypoperfusion.
- Hyponatremia → altered neuromuscular excitability → cramp.
- Muscle fatigue lowers cramp threshold.
Treatment
- Rest in cool environment.
- Oral rehydration: water + electrolyte solution (sports drink, ORS).
- Gentle stretching/massage of cramped muscle.
- OTC analgesics if needed.
Prevention
- Pre-hydrate; drink 150–250 mL every 20 min during activity.
- Replace electrolytes (especially sodium) for sessions >1 hour.
- Acclimatize to heat over 7–14 days.
- Wear light, breathable clothing.
When to Escalate
If cramps persist despite measures, or if accompanied by confusion, vomiting, syncope, or core temperature >104°F (heat stroke), activate EMS.
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