Hydration Protocol to Avoid Muscle Cramping

Muscle cramping is a common phenomenon many individuals may experience during physical activities, particularly exercise. We all understand muscle cramping at some level and know to attribute dehydration as a likely cause of cramping, but do we understand the connection and how much hydration is recommended to help prevent cramping?

Muscle cramps are involuntary contractions of the muscle that not only are painful but also disruptive to one's fitness routine and overall well-being. Common causes include intense exercise, muscle fatigue, electrolyte imbalances, and dehydration. During physical activity, the body loses water through sweat, and if this loss is not adequately replenished, it can lead to dehydration which then can lead to muscle cramping.

I often get the question of how much water intake I recommend and does drinking saltwater help. Before diving into my preferences and recommended saltwater’s let's first take the time to understand the connection between hydration and muscle cramping.

Electrolyte Balance: Electrolytes, such as sodium, potassium, calcium, and magnesium, play a crucial role in muscle function. When the body is dehydrated, the concentration of electrolytes in the blood can become imbalanced, affecting nerve impulses and muscle contractions. Maintaining proper hydration helps ensure a balance of electrolytes, reducing the risk of muscle cramps.

Blood Flow and Oxygenation: Dehydration can lead to a reduction in blood volume and blood flow to muscles. This hinders the delivery of oxygen and nutrients to muscle tissues, making them more prone to cramping. Staying well-hydrated ensures adequate blood flow, promoting optimal muscle function.

Temperature Regulation: Sweating is the body's natural cooling mechanism during physical activity. However, excessive sweating without sufficient fluid intake can lead to dehydration. Proper hydration helps regulate body temperature, preventing overheating and minimizing the risk of muscle cramps.

Tips for Proper Hydration:

There are a lot of different protocols for how much water you should be drinking. Staying hydrated has a significant number of benefits for our bodies to function properly. Instead of delving too much into all the different reasons let's keep this related to fitness and muscle cramping.

One of my most trusted sources for information is Andrew Huberman’s, Huberman Lab podcast.

Andrew Huberman, PhD hosted exercise physiology wizard Dr. Andy Galpin, PhD in 2023, and together these 2 broke the answer down of how much water we should be drinking into 2 separate formulas.

1.     8 ounces of water every hour for the first 10 hours of our day. Simply put, consume 80 ounces of water within 10 hours of waking up. There are different fluid requirements for our bodies throughout the day and the research shows that the first 10 hours is the optimal window.

2.     If you are exercising you then may require additional hydration. How much water to drink if you are exercising is again a simple formula: Body weight/30 = ounces of water to drink every 15-20 minutes of exercising.

Real-life example: I am 170lbs and will exercise 60 min today. Using the formula 170/30=5.67 for every 15min. 5.67 x 4 (since I am exercising 60min) = 22.67 ounces.

Considering both formulas and assuming I exercise 60 minutes today, 80+23=102 ounces of water would be an optimal target range to shoot for.

BONUS: As mentioned above, electrolyte balance is extremely important to avoid muscle cramping. One of the easiest ways to ensure we are getting our electrolytes is to add some sort of salt to our water. My favorite product that I use daily is LMNT. LMNT is an electrolyte water packet that consists of sodium, potassium, and magnesium with no unnecessary sugars added. By adding 1-2 packets of LMNT to my water a day I can ensure I am giving my body the electrolytes it requires and makes drinking water easier for me as I am someone who does not enjoy drinking plain water.

Muscle cramping can hinder your fitness goals, but understanding the importance of proper hydration can make a significant difference. By maintaining a balance of fluids and electrolytes, you empower your muscles to function optimally, reducing the likelihood of painful cramps. Make hydration a consistent part of your fitness routine and unlock the key to a more comfortable and effective workout experience. Remember, a well-hydrated body is a happy and cramp-free body!