Heat cramps are involuntary muscle spasms commonly experienced by those who are physically active. These painful spasms usually occur while exercising or working in hot environments. They can affect any muscle group but usually occur in the major muscles that get stressed by heavy work, such as the thigh, calves, arms, abdominal wall, and back. As temperatures rise during summer, one must know about this condition and learn how to prevent it.

Symptoms
The signs of heat cramps can range from mild or severe. Some common indications of the condition include:

• Profuse sweating
  Excessive or heavy sweating during intense exercise or prolonged exposure to high heat is a major symptom of heat cramps.
• Pain
  When cramps occur in the muscles being exercised, they cause immense pain. The painful spasms usually last a few minutes and go away spontaneously but may recur.
• Flushed moist skin
  Heat cramps can cause the skin to become red and moist.
• Mild fever
  The condition may raise one’s body temperature, causing a fever. The thermometer reading, however, is usually less than 102.5 degrees Fahrenheit.

Those who experience these symptoms while performing intense physical activity should stop whatever they are doing and relax their muscles. If the discomfort does not subside, one should consult a health expert.

Causes
Heat cramps can result from several factors, including:

• Dehydration and electrolyte loss
  Heat cramps can be caused by dehydration and electrolyte loss brought about by excessive sweating or not drinking enough fluids. Sweat contains sodium and other nutrients important for regulating muscle contractions. Muscle cramps occur when the loss of nutrients is more than their replenishment.
• High temperatures
  The body’s inability to adjust to hot temperatures may also cause these cramps. Strenuous activity during summer can cause excessive sweating, leading to dehydration and electrolyte loss. If one does not consume enough fluids, the body’s natural cooling system may stop working efficiently, raising the body’s internal temperature. This, in turn, can cause heat cramps.
• Wearing clothes with many layers
  Wearing clothes with many layers can prevent sweat from evaporating. This can overheat the body, causing heat cramps.

Treatment and management
A person struggling with a heat cramp should relax and rehydrate. Muscle spasms usually disappear on their own with simple home treatments. One can follow these tips to manage a heat cramp:

• Rest
  Those who develop heat cramps during strenuous activity should move to a cool place, remove any extra layers of clothing, and rest. It is best to avoid further activity until the cramps are gone. One can cool down faster by applying a cold compress on the face or neck.
• Drink fluids
  People prone to heat cramps must always keep a water bottle handy. Drinking plenty of fluids, including electrolytes like sports drinks, is an excellent way to replenish lost nutrients due to excessive sweating. Coconut water naturally contains the minerals the body needs and is great for rehydrating.
• Consume salty foods
  Foods containing salt and fluids can help replenish the electrolytes lost through sweat. One can get sodium from salted pretzels or crackers and nuts. However, these must be consumed in moderation to avoid other complications.
• Stretch
  Stretching the cramped or tensed muscles slowly and gently can help one recover from pain.
• Elevate the legs
  Lying down and elevating the legs can help blood flow to the region easily, relieving muscle pain and inflammation.

One should seek expert care if the spasms do not improve within an hour, even after trying different remedies. Severe heat cramps may require doctor-recommended treatments. Left unattended, they can lead to severe heat-related illnesses, such as heat exhaustion and heat stroke.

Prevention tips
Preventing heat cramps is relatively easy than treating them. Here are some ways to minimize one’s risk:

• Stay hydrated
  The best way to minimize the risk of heat cramps is to stay hydrated. One should drink plenty of water before, during, and after heat exposure.
• Avoid exercising or working in the heat
  Especially during summer, individuals should avoid exercising or working during the sun’s peak hours. It is best to perform activities closer to sunrise or sunset.
• Rest in cool places
  Whenever possible, one should take breaks from the heat and rest in cool or well-ventilated areas. This stops sweating and cools down the body, preventing cramps.
• Wear loose, lightweight clothing
  Those active in the heat should wear lightweight and loose clothing. One should avoid synthetic clothes and instead invest in cotton garments, which allow sweat to evaporate.

Though heat cramps are the mildest form of heat-related illnesses, ignoring their symptoms can result in severe discomfort. With appropriate and timely treatment, a person can recover fully.