The summer heat is here! If you’re exercising outside or have children who have started back-to-school sports practices, preventing muscle cramps is an important key to better workouts.

The exact cause of muscle cramps is unknown, but they are more likely to happen in hot weather because sweat drains your body's fluids, salt and minerals.

Possible causes of muscle cramping:

•  Inadequate intake of fluids
•  Low blood levels of sodium
•  Low blood levels of potassium
•  Low blood levels of calcium
•  Low blood levels of magnesium
•  Inadequate stretching and muscle fatigue

Try these tips to help prevent muscle cramps:

•  Drink plenty of fluids before, during and after exercise.  Weigh yourself before and after exercise and drink 16 ounces of fluid for every pound lost.
•  Drink sports drinks rather than plain water when exercising for more than an hour in hot weather.
•  Eat plenty of sodium while training in hot weather. Foods that contain higher levels of sodium include canned soups, pretzels, cheese, and crackers.
•  Eat plenty of high potassium foods, including oranges, grapefruits and pineapple and their juices, bananas, tomatoes, potatoes and milk, yogurt, and beans.
•  Eat plenty of foods high in calcium, including milk, yogurt, and cheese.
•  Eat plenty of foods high in magnesium, including nuts, seeds, legumes, green leafy vegetables, and whole grains.
•  Do regular flexibility exercises before and after your workout.

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