Electrolytes and Muscle Cramps: What the Research Says

Muscle cramps and electrolytes usually go hand-in-hand. There are a few other reasons you may be experiencing a muscle cramp, but a telltale reason a cramp happened in the first place is often an electrolyte imbalance/improper hydration. A muscle cramp can be summed up as a painful involuntary tightening/contraction of any muscle within your body. It often happens to a specific muscle being targeted during a workout, a supporting muscle to a new movement your body may not be used to contracting/using. You may also experience a cramp later at night, often due to higher than normal muscle fatigue, an electrolyte imbalance, or a combination of the two.

Let's take a dive into what the roles of the Big Three electrolytes are, what they do for the body, and what the symptoms are in the event you may be deficient in them. We are going to toss in the one electrolyte that often gets over looked because it's not one of the Big Three and because it often comes along with the most common form of salt in the world. If you're curious about what sweat is made up of, check out our blog on breaking down a sweat analysis here.

Sodium - (#1 or #2 most lost electrolyte by sweat volume)(outside of cells, positively charged)

• Primary electrolyte in maintaining fluid balance
• Regulates blood pressure, transmits nerve impulses, aids in muscle contraction, active transporter for nutrients, and maintains PH balance within the body
  

Deficiency Symptoms - Headache, nausea, vomiting, muscle cramping, fatigue, confusion, seizures, coma

Potassium - (#3 most lost electrolyte by sweat volume)(inside of cells, positively charged)

• Primary electrolyte in maintaining fluid balance
• Regulates blood pressure, counteracts excessive sodium, aids in nutrient support, helps transmit nerve impulses, helps maintain a regular heartbeat 

Deficiency Symptoms - Fatigue, muscle weakness, muscle cramps, abnormal heart rhythm, increased hypotension risk, increased cardiovascular disease risk (long term)

Magnesium - (#4 or #5 most lost electrolyte by sweat volume)

• Transporter of nerve impulses, aiding in muscle contraction
• Helps maintain a regular heartbeat, extracts energy from food, needed to convert vitamin D to its active usable form, essential for optimal bone health

Deficiency Symptoms - low blood calcium levels, muscle cramps, seizures, diabetes, hypertension, increased risk of cardiovascular disease (long term)

Chloride - (#1 or #2 most lost electrolyte by sweat volume)(outside of cells, negatively charged)

• Primary electrolyte in maintaining fluid balance
• Regulates blood pressure, helps form stomach acid, helps transmit nerve impulses, aids in nutrient transport, may help with proper immune function

Deficiency Symptoms - muscle cramps, fatigue, weakness, nausea, vomiting, GI issues, seizures, irregular heartbeat, hypotension

There are a handful of more electrolytes found within the body that we did not list. That list includes calcium, phosphorous, and bicarbonate. They are still vital to maintain a healthy and optimally functioning body. These electrolytes get lost from sweat in almost insignificant amounts, the exception being calcium. To compare numbers, however, calcium may not even be lost in sweat. If you are worried about your calcium levels or calcium loss, ensure that you are eating a well rounded diet, protein shakes, milk mixed with your protein, or a cup of yogurt. This calcium loss by sweat varies person-to-person, like all things that relate to your body. Everyone is different; there is no "one answer" that can be applied to everyone, and we advocate everyone to fight for your body's health (you only get this one.)

Muscle cramps are your body’s way of signaling that something’s off—usually hydration or electrolyte balance. Sodium, potassium, magnesium, and chloride each play vital roles in keeping your muscles and nerves working properly. While everyone’s needs are different, maintaining proper electrolyte levels through smart nutrition and hydration can help your body perform and recover at its best. Listen to your body, fuel it well, and stay ahead of the cramp before it starts.