Dehydration may cause cramps due to the loss of electrolytes. Hydrating and maintaining electrolyte balance may help manage or prevent cramps.

People who are at risk of dehydration, such as athletes and elderly individuals, may be more likely to experience dehydration cramps. However, they can affect anybody.

In general, most people may be able to reduce the likelihood of dehydration cramps by staying hydrated and ensuring electrolyte balance. If you regularly experience cramps, it is important to speak with a doctor for advice and an accurate diagnosis.

Read on to learn more about what can cause dehydration cramps, tips for managing cramps, and ways to help prevent dehydration.

The American Academy of Orthopaedic Surgeons (AAOS) explains that, while the exact cause of muscle cramps can be unclear, dehydration may play a role.

Other factors that can contribute include working out in intense heat and losing electrolytes.

A 2019 article explains that the role dehydration plays in muscle cramps is unclear, but sweating a lot and drinking water without replacing salts may increase the likelihood.

Drinking water alone is unlikely to prevent muscle cramps.

A 2022 study compared the effects of spring water and oral rehydration solution after exercise. Participants worked out twice, drinking spring water after the first workout and drinking an oral rehydration solution after the second.

The study suggested that drinking an oral rehydration solution was more effective at reducing exercise-associated muscle cramps (EAMC). This could be because oral rehydration solutions help to restore electrolyte balance.

How much you should drink during or before exercise will be different for each person.

In general, the American Council on Exercise suggests drinking 17 to 20 ounces (oz) of water two hours before exercising, and around 7 to 10 oz every 10 to 20 minutes while exercising.

Speak with a physical therapist for information on how much to drink when exercising based on individual circumstances.

Knowing how to manage muscle cramps when they arise may help to reduce their severity.

Tips for reducing muscle cramps include:

  • stopping doing the activity that is causing the cramp
  • gently stretching and massaging the muscle
  • holding the cramping muscle in a stretched position until the cramp goes away
  • replacing lost electrolytes with:
    • sports drinks that are low in sugar
    • low-fat cow’s milk
    • foods rich in electrolytes, such as bananas, spinach, or yogurt

Steps that may help prevent or reduce the likelihood of cramps include:

  • staying hydrated in general
  • drinking during workouts to prevent dehydration
  • warming up before stretching and doing other exercises

Tips that can help prevent dehydration include:

  • regularly drinking water or other fluids throughout the day
  • drinking extra fluids after working out or when ill
  • drinking caffeine in moderation
  • avoiding or limiting alcohol intake
  • choosing foods that have a high water content, such as:

If you do not like drinking water on its own, try adding a slice of lemon or lime to enhance the flavor.

Dehydration can cause the loss of electrolytes, which can lead to muscle cramps.

Drinking plenty of water before and during exercise can help reduce the likelihood of cramps. It may be particularly helpful to drink an oral rehydration solution to restore electrolyte balance.

You may be able to manage cramps by gently massaging and stretching the cramping muscle. Regularly drinking fluids throughout the day and drinking extra fluids during workouts or when ill can help reduce the likelihood of muscle cramps due to dehydration.

Speak with a physical therapist for more information on the possible relationship between dehydration and muscle cramps. The physical therapist can advise on ways to stay hydrated and reduce the likelihood of cramps.