Heat Cramps

Painful muscle cramps during exercise in hot conditions

Step by Step

Heat cramps are painful spasms, usually in the legs, arms, or abdomen, that strike during or after heavy exercise in heat, as salt and fluid are lost in sweat. Stop the activity, move to a cool place, and rest. Stretch and gently massage the cramped muscle. Drink water, or better an oral rehydration solution or sports drink that replaces salt, taking small sips. Do not return to strenuous activity for several hours, since heat cramps can be the first step toward heat exhaustion and heat stroke. If cramps last more than an hour, or the person has a heart condition or is on a low salt diet, seek medical advice. Watch yourself and others during sports in hot weather, and schedule breaks and shade.