Leg Cramps Q&A: Electrolytes, Dehydration & More

Key Takeaways

• Leg cramps are sudden, painful muscle contractions often linked to fatigue, dehydration, poor circulation, medications, or low electrolyte levels.
• Stretching, massage, gentle movement, heat or cold, and proper hydration can help relieve leg cramps by relaxing tight muscles.
• Magnesium, potassium, calcium, sodium, and chloride support muscle relaxation and nerve signaling and help maintain healthy muscle function.*

Leg cramps can be an unexpected and uncomfortable occurrence, often striking at night or during physical activity.  

These involuntary muscle contractions can last a few seconds to several minutes, leaving lingering soreness. If you experience leg cramps frequently, you may wonder what causes them and how to find relief.  

Below, we explore common questions about leg cramps and discuss the role of key nutrients, including magnesium, in muscle function. 

What causes leg cramps?

Leg cramps can be triggered by a variety of factors, including: 

• Muscle fatigue – Overuse or prolonged standing can contribute to cramping. 
• Dehydration – Not drinking enough fluids can lead to imbalances in electrolytes, which are essential for muscle function. 
• Nutrient deficiencies – Low levels of potassium, magnesium, calcium, sodium, or chloride can contribute to muscle cramps. 
• Poor circulation – Reduced blood flow to the muscles may lead to cramping. 
• Certain medications – Some medications have been associated with muscle cramps. 

How do you get rid of leg cramps?

When a cramp strikes, try these methods for quick relief: 

• Stretch and massage the muscle – Gently stretching and rubbing the affected area can help relax the muscle. 
• Apply heat or cold – A warm compress or an ice pack can soothe muscle tightness. 
• Stay hydrated – Drinking water and replenishing electrolytes can support muscle function. 
• Move around – Light activity, such as walking, can help relieve cramps by improving circulation. 

Are leg cramps hereditary?

While leg cramps are not necessarily hereditary, some people may have a genetic predisposition to conditions that contribute to cramping, such as nerve or muscle disorders. 

Are leg cramps more common with age?

Yes, leg cramps tend to become more common with age. As we grow older, muscle mass naturally decreases, and the body's ability to absorb and retain certain nutrients, including magnesium, declines. Older adults may also be more susceptible to dehydration and circulatory issues, both of which can contribute to leg cramps. 

Does dehydration cause leg cramps?

Yes, dehydration can lead to leg cramps by disrupting the balance of electrolytes that help regulate muscle contractions. Sweating, especially after exercise or in hot weather, can cause the loss of key minerals like sodium, potassium, and magnesium, which are essential for proper muscle function. 

The importance of magnesium and electrolytes for leg cramps

Maintaining a proper balance of essential nutrients is crucial for muscle function. Here are some key electrolytes and their roles: 

• Potassium – Needed to help regulate fluid balance.* This allows blood flow and nutrient delivery to active muscles to be maintained during exercise.* Low levels can contribute to muscle cramping. 
  Found in: Bananas, oranges, potatoes, spinach, and avocados. 
• Magnesium – Supports muscle relaxation and nerve function.* 
  Found in: Nuts, seeds, dark leafy greens, and whole grains. 
• Calcium – Essential for proper muscle function and contraction.* 
  Found in: Dairy products, leafy greens, almonds, and fortified foods. 
• Sodium – Helps with fluid balance and nerve function.*  Low sodium levels (especially after excessive sweating) can contribute to cramps. 
  Found in: Salt, pickles, broth, and sports drinks. 
• Chloride – Works with sodium to maintain fluid balance and support muscle function.* 
  Found in: Table salt, seaweed, celery, and tomatoes. 

>>7 Ways to Add More Magnesium to Your Diet 

What is magnesium and why is it important for leg cramps?

Magnesium is a crucial element in your body that helps keep it functioning optimally. A major mineral found in your bones and muscles, magnesium plays a role in more than 300 biochemical reactions, including muscle and nerve function, and glucose metabolism.* 

As we age, we may become more mindful about keeping our bones strong and healthy. Magnesium plays a role in optimal bone support.* At least half of the magnesium in your body lives in your bones, where it helps regulate calcium and is essential to mineralization.* 

But beyond promoting healthy bones, magnesium supports healthy muscles as well.* It is needed for many reactions in the muscle and plays a role in muscle contractions and nerve impulses.* 

Findings in the National Health and Nutrition Examination Survey suggest that the diets of many Americans do not provide the recommended amounts of magnesium. While foods such as spinach, black beans, and potatoes are rich in magnesium, older adults tend to take in less, and its absorption also decreases. A magnesium supplement may help support your healthy lifestyle.* 

Adequate magnesium intake is needed to support the contraction and relaxation of muscles and helps with leg cramps.* Leg cramps can occur occasionally among adults with inadequate intake.*ⱡ 

Recommended dosage: Take one tablet daily, preferably with a meal. 

ⱡAccording to the National Institutes of Health, magnesium intake by most American adults is lower than recommended.  

Always check with your healthcare practitioner before taking a new supplement.