Muscle Spasms... How to Avoid Them?

The elimination of fluids and electrolytes increases the susceptibility of nerve endings to mechanical pressure. This pressure can increase during training, resulting in fluid losses ranging from 0.3 l/h to 2.4 l/h. Most athletes consume around 0.4-0.8 l/h during training. However, the amount of fluids consumed should be customized to the environmental conditions, rate of sweating, type of sport discipline, and length and intensity of training. For training sessions lasting up to an hour, water should suffice to replenish lost fluids. For longer training sessions, particularly those conducted in high temperatures or at high intensities, isotonic beverages are recommended.

During prolonged physical exertion, the body loses valuable electrolytes such as sodium (Na), chlorine (Cl), potassium (K), magnesium (Mg) and calcium (Ca). However, the greatest attention should be paid to sodium and chlorine, as the total amount of water lost depends on factors such as sex, body weight, physical activity level, clothing, and environmental conditions (temperature, humidity). Along with this, we lose valuable electrolites like sodium, chloride (Cl) and magnesium (Mg) and calcium (Ca) in general exercise. However, more attention should also be given to the amount of sodium (Na) and chloride (Cl) in the blood of individuals, as it also helps to reduce 90% of the energy lost from the blood. In addition, the loss of electrolytes can lead to symptoms such as muscle cramps, fatigue, dizziness, and dehydration. Therefore, it is important to maintain adequate hydration and electrolyte balance during prolonged physical exertion.

Potassium is a significant component of the electrolyte present in all cells of the body, including muscle and nerve cells. It collaborates closely with sodium and chloride. It is indispensable for the production of electrical impulses in nerves and muscles, including the heart muscle. Potassium is present in most foods and is found in fresh vegetables, potatoes, certain fruits (melons, bananas, berries, citrus fruits), milk, meat, and fish. In instances of low blood potassium levels, or hypokalemia, muscle cramps, heart muscle weakness, and even heart failure due to disturbances in nerve impulses can occur. Similarly, high blood potassium levels or hyperkalemia can occur in individuals who consume potassium supplements and significantly exceed the recommended daily intake. High blood potassium levels can lead to disturbances in electrical impulses and trigger arrhythmias. The recommendation for adults is 4700 mg per day.

Magnesium fulfills a primary function in maintaining the stability of adenosine triphosphate (ATP), a source of energy for muscle contractions, and also serves as an electrolyte in body fluids. Inadequate magnesium consumption is rare and can occur in individuals who restrict their calorie intake or consume processed foods. Magnesium deficiency is only minimally accountable for the development of muscle cramps.

Calcium plays a crucial role in skeletal formation, nerve conduction and muscle contraction. In the event of an inadequate intake of this mineral, the body resorts to utilizing reserves stored in the bones, leading to disruptions in their structure and an increased risk of injuries and fractures. Additionally, adults require a daily intake of 1000 mg of calcium. It can be found in numerous foods and beverages, including yogurt, milk, cheeses, broccoli, spinach, cucumber, and sunflower seeds.

Consuming pickle juice, which contains large amounts of salt and vinegar, can be an effective way to prevent EAMC by inhibiting the activity of neurotransmitters in skeletal muscles. Studies have shown that drinking pickle juice quickly alleviates the symptoms of cramps and restores electrolyte balance. In a study conducted by K. C. Miller and colleagues, the effects of consuming 1 ml/kg of pickle juice were compared with the effects of consuming water. It was found that consuming pickle juice led to a faster resolution of cramp symptoms. No significant changes in plasma composition were observed within 5 minutes of consumption. The authors suggest that the amount of pickle juice consumed had a minor impact on extracellular electrolytes and hypothetically link it to the reduction in the duration of cramps.

It seems improbable that supplementing with sodium or magnesium would significantly contribute to addressing the EAMC issue. However, encouraging athletes and physically active individuals to adhere to hydration and electrolyte supplementation recommendations appears to be a prudent approach to prevent heat-related illnesses. Therefore, it is advised to appropriately balance fluids during and after physical activity.