AVOIDING HEAT CRAMPS
The summer of 2022 was the hottest on record yet and many people have had health problems dealing with the heat. Overheating is in many ways more dangerous than being cold. The body has a number of mechanisms such as shivering and raising metabolic rate to warm up but relies on sweating to cool down. If your core temperature rises by only 3 degrees centigrade it can lead to heatstroke and even organ failure.
A common problem with hot weather is muscle cramps in the legs. The muscles in the calf will suddenly and painfully tighten for a few seconds and this can occur day or night. Sometimes the leg muscle will twitch uncontrollably for several minutes when you are resting.
Muscle cramps can have many causes. The most common is simply overuse. The muscle cells need oxygen to work and if they don’t get enough they go into spasm. Activity such as tennis, running etc could cause a cramp because the muscle uses the oxygen faster than the blood can deliver it. Sometimes it’s a sign that the circulation is a problem. If you are getting cramps when walking especially up a hill it could mean a narrow artery isn’t delivering enough blood to the leg.
However in hot weather leg cramps and muscle twitches can occur at any time even if you are sitting and resting. This annoying and painful symptom is caused by a lack of necessary minerals that ensure the normal function of the muscles. In hot weather it is important to drink lots of water to replace the sweat that you lose but sweat also contains tiny quantities of sodium, potassium and magnesium that are essential for healthy muscle function.
The immediate treatment for leg cramp is light stretching. Stand facing a wall, press your hand against the wall and lean forwards while keeping your heel on the floor until you feel the calf muscle stretch. Hold for a few seconds and repeat 3 or 4 times until the spasm subsides.
Eating and drinking mineral rich foods really help. The most commonly known food for cramps is Banana. Banana contains potassium and a little magnesium and is a ready to eat remedy. A much better source of minerals is sweet potato (easily available in Spain) which contains a lot of potassium, magnesium en calcium.
The potassium winner is Avocado though with 1/3 more potassium then banana or potato. It’s a super food so mash it up and have it in a sandwich or in salad whenever you can.
Gazpacho soup contains tomatoes which are high in potassium, oil, garlic, salt and wine vinegar. It is the perfect food for a hot climate and almost designed to help prevent muscle cramps. I recommend a glass every day in hot weather.
However my top recommendation (which really worked for me) is coconut water. Although a bit expensive it is easily available in cartons and packed with minerals. A 250 ml serving per day completely stopped my leg cramps and has worked very well for the majority of my patients.
Mark Shurey, Osteopath, Centro Mar y Salud
