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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