Facts
- Heat cramps are painful muscle spasms that occur while doing heavy physical exercise, particularly in hot environments, that make it impossible to use the affected muscles.
- Dehydration contributes to heat cramps.
Causes of Injury
- Irritation, pricks, punctures and infection from:
- Excessive physical exercise in hot climates
- Inadequate blood supply to muscles
- Nerve compression
- Mineral depletion - too little potassium, calcium or magnesium
Some diuretics can cause potassium depletion.
Prevention
- Avoid fatigue.
- Avoid dehydration by drinking fluids before, during, and after exercise at regular intervals.
- Stretch muscles before exercise, and periodically during exercise.
Planning / Packing Guide
- Carry adequate water to prevent dehydration.
Symptoms
- Sudden sharp muscle pain
- Spasm of a muscle
- Hard lump of muscle tissue that can be felt or seen beneath the skin
First Aid
- Rest
- Cool down
- Drink water or electrolyte replacement drinks
- Gently stretch the muscle with range-of-motion exercises
- Gently massage the affected muscle
- Apply cold or heat to affected muscle
- Avoid additional exercise for several hours after muscle cramps
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