Can Electrolytes Reduce Muscle Cramping? What Evidence Says

If you’re reading this, there’s a good chance that sports drinks containing electrolytes have been advertised to you for your entire life. If you’ve paid passing attention to the marketing campaigns that have been targeting you, you’re probably aware that electrolytes are supposed to do something to boost your hydration, but they often made claims beyond that.

Along the way, you may have caught a few references to muscle cramps, and how electrolytes are ideal for eliminating your risk of cramping. 

You may have consumed hydration drinks solely for their role in eliminating your thirst. On the other hand, if you’ve ever been prone to cramping, you may consume hydration drinks specifically because electrolytes are supposed to minimize them. 

The only problem with this is that the evidence that electrolytes reduce muscle cramping isn’t as cut and dried as you might think it is. So what’s the truth? Do electrolytes really reduce muscle cramps? If so, is there a way to strategize your electrolyte intake to eliminate cramps? And if not, do hydration supplements work at all?

What Do We Mean by “Muscle Cramps”?

As you probably know from personal experience, not all muscle cramps emerge in the midst of physical exertion. There are different types of muscle cramps that materialize at different times, and diagnosing the cramps and their causes can help you know how to contend with them. 

Exercise-associated muscle cramps (EAMCs) vs night-time or rest cramps.

Two of the most common types of cramps that emerge in different settings are night-time or rest cramps, and exercise-associated muscle cramps (EAMCs).

EAMCs happen either in the midst of a sport or exercise event, resulting in immediate cramping of the muscles in the affected area. Leg cramps and dehydration often go hand in hand, and  the legs are a rather common location for cramps to occur, since much of the fitness-focused activity causing the cramps is initiated in the leg muscles.

These cramps differ from night-time cramps, which also frequently occur in the legs, and which usually strike suddenly in the middle of sleep, or as you are preparing to fall asleep. These cramps differ from EAMCs in as much as they seem to occur out of nowhere, without being attributable to any clear activity.

Common scenarios: long runs, hot conditions, high-intensity training, older adults.

EAMCs are a problem that many people endure from time to time, but they emerge most frequently in certain settings, or among specific populations. Sweat-inducing activities, like long runs, workouts performed in very hot conditions, or high-intensity training, is more likely to result in EAMCs than less stressful exercise completed in cool conditions. Also, older adults seem to be more likely to experience EAMCs than younger adults.

The Classic Theory: Dehydration and Electrolyte Loss

Perhaps the most common theory behind muscle cramping is that it is caused primarily by a combination of dehydration and electrolyte loss. There is plenty of anecdotal evidence supporting this classic theory, which is why many people still cling to it as the primary reason behind the occurrence of cramping.

How sweating affects sodium, potassium, and other electrolytes.

Sweating during exercise is often regarded simply as the loss of fluids, triggered by the body’s need to cool itself off. However, the act of sweating under almost any circumstances contributes to the loss of sodium, potassium, magnesium and other electrolytes. Therefore, it is important to recognize the value of everything lost through sweating, and what it means to the functionality of your body.

Why cramps are often blamed on “not enough electrolytes.”

It’s common for cramps to be blamed on the physical loss of electrolytes from sweating, or even from a shortage of electrolytes prior to exercise, because of the dual roles that electrolytes play in boosting hydration and muscle function.

Electrolytes, and especially sodium, play a significant role in maintaining your body’s fluid balance. They also serve to assist your nervous system with sending signals to your muscles, including the ability of your muscles to contract. Because of this, the loss of sodium and other electrolytes can disrupt your body’s ability to sustain control over muscle signaling, thereby leading to cramps.

Evidence for a role of hydration and sodium in some cramping cases (e.g., hot-weather endurance events).

The unpredictability of muscle cramps has made the organized study of muscle cramping and hydration’s effects on it difficult to assess. However, there have been studies that have sought to reproduce circumstances under which cramping is commonly thought to occur, and then to assess the responses of test subjects.

In one particular study, participants were asked to run downhill in very hot temperatures (95°F to 97°F) in order to induce sweating until their body mass was reduced by two percent. (1) Afterwards, electrical train stimulation was employed to induce cramping. The threshold frequency of cramping decreased after the consumption of ordinary spring water, but increased again after test subjects consumed electrolyte hydration beverages.

This result led researchers to conclude that the dilution of electrolytes due to fluid loss caused the likelihood of cramping to increase, because susceptibility to cramping was immediately reduced again following the reintroduction of electrolytes. 

While these formal studies are rare, the strongest evidence supporting the link between the loss of fluids and electrolytes and cramping comes from large observational studies of industrial workers dating back to the 1920s and 1930s. 

These studies attributed the onset of cramps to a combination of sodium loss, combined with “high air temperatures, excessive drinking of water caused by dryness of the mouth and throat, and continued hard work.” (2)

The Newer View: Neuromuscular Fatigue and Cramping

The modern view on muscle cramping is that neuromuscular fatigue is far more likely to cause cramping than dehydration. In practice, this means that most episodes of cramping are induced by muscle activity that overwhelms the signaling ability of your nerves. 

It is often the case that these activities which tax the muscles are accompanied by a great deal of sweat loss, leading to a confluence of factors that can further aggravate your neurons, and bring about muscle cramps.

How tired muscles and overexcited nerves can trigger cramps.

The hypothesis behind the neuromuscular provocation of cramps is that “abnormal excitation of motor neurons” leads to “sustained, involuntary muscle contractions.” (3) This can result in the compression of nerves, or decreased flow of blood to those nerves. Both of these events can ultimately result in the onset of cramps.

Why cramps sometimes happen even when hydration is fine.

Not every cramping episode is influenced by dehydration, because not every event leading to neuromuscular disruption is accompanied by the loss of fluid and electrolytes. Neuromuscular activity has to do with the process of sending signals from your brain to your muscles, and the loss of electrolytes is not the sole cause of such disruptions to this process.

In short, any disruption in this process can theoretically lead to cramping. This means that there will undoubtedly be circumstances in which signalling is compromised even though your body might be perfectly hydrated.

How training load, conditioning, and pacing factor in.

Among the most consistent causes of cramps in people who don’t ordinarily experience them are changes in training load, conditioning, and pacing. Specifically, there are several reported cases of cramping afflicting people who suddenly and dramatically increase their training loads over and above what they are accustomed to.

In this case, training load may mean a sudden uptick in the duration of training, the intensity of training, or the rate of training. For example, if you usually run at a slow pace for 15 minutes per day and suddenly increase the duration to one hour, with several 100-yard sprinting segments, and stretches of uphill training, you’re putting yourself at an increased risk of developing cramps.

In an observational study of 210 Ironman triathletes, it was revealed that the 43 triathletes who experienced post-race EAMCs were far more likely to have exceeded their predicted running times than those who did not experience muscle cramps. (4)

So… Do Electrolytes Actually Reduce Cramps?

Given the updated understanding of what causes cramping, you may be tempted to ask the question about whether or not electrolytes actually do anything at all to reduce cramps. The answer to that question still appears to be yes, but the circumstances of the cramps certainly appears to play a role in exactly how far electrolytes can go in preventing or reducing them.

When electrolytes are likely to help 

Based on the available evidence, it appears that electrolytes are most likely to help in situations when the person training is a heavy sweater, they engage in long-duration exercise, or they train in exceedingly hot environments. Under these circumstances, there is an increased loss of electrolytes through sweating that is likely to prompt an unfavorable neuromuscular response.

When electrolytes alone probably won’t fix the problem 

If heavy sweating isn’t at the core of your cramping issue, it’s unlikely that an infusion of electrolytes is going to stop it. This tends to occur in situations when the cause is the direct physical challenge to the muscles rather than the loss of sweat. In these scenarios, poor conditioning or suboptimal movement patterns are likely to cause the muscle to move in a way that causes cramping.

Alternatively, there are several medical conditions that often include cramping as a symptom,  including rather serious conditions like ALS, MS, neuropathy, and Parkinson's. In these situations, the remedy required to alleviate cramping is far more complex than anything that can be solved by electrolyte intake.

Putting the evidence together: “supportive, not magic.”

All things considered, cramping is a problem that is more likely to affect you if you train in dehydrated conditions, but dehydration is far from being cramping’s sole cause. As such, a hydration drink can certainly reduce the likelihood of cramping, especially if the cause of the cramps is rooted in dehydration. However, this is a preemptive support measure, and is not a magic remedy for cramps.

Practical Electrolyte Strategies for Cramp-Prone Athletes

If you have a tendency to experience cramps, it is a good idea to reduce the likelihood that a shortage of electrolytes will be their cause. With this aim in mind, here are some practical strategies you can employ to use electrolytes to hopefully lessen the number of cramping episodes you experience, along with their severity.

Pre-session: starting well hydrated with adequate sodium intake.

Before you train, it’s important to begin your workout in a thoroughly hydrated state. According to the American College of Sports Medicine’s nutrition stand on exercise and fluid replacement — which essentially functions as an ultimate guide to hydration — 17 ounces of water should be consumed two hours prior to training to allow time for excretion of excess water. (5) 

At this point, another eight ounces should be consumed shortly before beginning your workout to fully ensure adequate hydration at the very beginning of your training session.

It’s also helpful to consume an adequate amount of sodium in your diet, which tends not to be a problem for most people. However, if you intend to exercise in circumstances where you are likely to do a great deal of sweating, you can consume food containing a moderate amount of table salt — approximately 500 mg — about an hour before your workout begins.

During long or hot sessions: how often to sip and what to look for in an electrolyte drink.

Most people have a tendency to underrate just how dehydrated they are. Because of this, they often allow themselves to train for too long before they make an effort to replenish their fluids. Because of this, you are encouraged to take frequent sips of fluids every few minutes throughout your long or hot workout sessions, instead of waiting until you feel thirsty.

In a well-formulated electrolyte drink, it’s ideal to have ample quantities of sodium, potassium, calcium, and magnesium, to ensure that all of the electrolytes that are critical to preserving your hydration are accounted for. In particular, the ACSM position stand recommends 460-690 mg/L of sodium to replace what is lost during exercise lasting longer than 60 minutes. (5)

Post-session: replacing fluid and sodium without going overboard.

Once your workout is over, there’s no need to be excessive in your effort to rehydrate yourself. Remember, your intent is to replace the fluids and electrolytes that were lost during training, not to inundate your body with more of either nutrient than it can handle.

The key thing here is the ratio. Consuming too many electrolytes in the aftermath of intense exercise can lead to hypernatremia, which is caused when there is too much sodium in your blood relative to the amount of electrolytes that are present. 

In this case, even though electrolytes are something that your body ordinarily requires to prevent thirst, it can lead to severe thirst, and the dysregulation of your nervous system, leading to confusion, muscle weakness, and possibly even seizures. 

As such, you should make sure you’re taking electrolytes alongside a healthy portion of water. To know how much water you tend to lose during training, it is helpful to weigh yourself before and after exercise.

Conversely, consuming too much water without electrolytes can lead to hyponatremia, which can lead to similar problems, like headaches, confusion, nausea, and muscle spasms.

Beyond Electrolytes: Other Proven Ways to Reduce Cramping Risk

Electrolytes can assist you with cramp prevention, but in reality, they’re just one solution to a problem that has many causes. Not every mid-workout intrusion of cramping is caused by a shortage of electrolytes, so you should make yourself aware of the other reasons that cramping might interrupt your training.

Progressive training and avoiding sudden jumps in volume or intensity.

In general, it’s never a good idea to surprise your muscles with sudden escalation in training volume or intensity; this can cause all sorts of problems, ranging from issues with cramping to far more serious injuries.

Strength, mobility, and neuromuscular conditioning.

One of the fundamental causes of cramping is a problem with neuromuscular conditioning, or the interrelations between your muscles and nerves. That is to say, there are a number of problems with nerves that can be caused by pushing excessively hard against your present physical limitations of strength and mobility.

By straining too hard against natural stopping points in flexibility, or overloading your muscles in unhealthy ways, it can cause your nerves to strain. As a result, the signaling of your nerves may be compromised, resulting in an outbreak of cramps.

To avoid these sorts of issues while making progress with your running training, you should research how to run faster and boost your speed with safety in mind.

When to talk to a healthcare provider about frequent cramps.

Most cramps will go away with time and care, either through rest or rehydration. The cramps that you need to be most concerned with are those that are extremely painful, and that aren’t improved by basic efforts to remediate them. 

If your cramps match the aforementioned description, or are accompanied by other problems, like superficial skin damage in the affected area, or continuous weakness, you should discuss your cramps with a healthcare provider.

Choosing a Clean Electrolyte Drink

With so many electrolyte hydration drinks on the market, how do you select one? Realistically, the best way to go about selecting an electrolyte drink is to find one that is “clean.” In this case, we’re referring to electrolyte drinks that possess the nutrients you need, and that are free of any ingredients that might cause you unforeseen harm in your quest to boost your hydration level.

Key ingredients (sodium, potassium, maybe magnesium) and what levels matter.

It’s nice that your electrolyte beverage offers to supply you with electrolytes in a general sense, but some electrolytes are less significant than others when it comes to preserving the functionality of your muscles during exercise and preventing you from experiencing cramps. In addition, it helps when the key electrolytes are present in quantities that can truly benefit you.

With this being the case, you should look for an electrolyte beverage that provides you with sodium, potassium, and maybe magnesium, with sodium quantities of around  500 mg so that you can be certain that you’re receiving electrolytes in a dose large enough to actually help you.

Watching sugar, artificial colors, and unnecessary additives.

While you want your electrolyte beverage to be helpful to you, there are certain ingredients that are often contained in electrolyte drinks that are of absolutely no benefit to your goal of preventing muscle cramps.

When it comes to sugar, it should ideally be kept at a minimal level. Likewise, artificial colors and flavors and unnecessary additives are of no usefulness to you when it comes to cramp prevention. Therefore, you should look for ingredient labels that only contain natural sweeteners, natural flavors, and as few additives as necessary. 

How TL Hydrate fits into a cramp-prevention plan.

Transparent Labs Hydrate is a clean electrolyte drink designed for performance, which contains bioavailable minerals, taurine, SenActiv®, and coconut water powder to help you maintain your hydration and prevent cramping. Just as important, it contains no artificial or non-essential ingredients, ensuring that Hydrate can maximize your hydration with no complications.

Key Takeaways

Here are the important things that you should remember about electrolytes and their role in muscle cramping.

• Dehydration and a loss of electrolytes are just one potential cause of muscle cramps.

• Neuromuscular fatigue is a more logical explanation than dehydration for most occurrences of EAMCs.

• Electrolyte beverages can be used to reduce the likelihood of muscle cramps caused by dehydration, especially during exercise that is long in duration, or in hot environments.

• To reduce the likelihood of cramping caused by neuromuscular complications, you should avoid drastic escalations of your workout length and intensity.

• Make sure you begin your workout in a hydrated state, and take frequent sips of fluids throughout your exercise session.

• To ensure that your hydration beverage will be easy to consume, you are best served to find a hydration drink made with no artificial ingredients that might cause unforeseen problems.

Quick summary: what electrolytes can and can’t do for muscle cramping.

Electrolytes can help to reduce the frequency and severity of a certain type of muscle cramp outbreak, but they’re just one solution to a problem that can have multiple causes. So by all means, make sure that you bring an electrolyte hydration drink along with you to all of your long workout sessions, while also being mindful not to make any of the mistakes that tend to lead to cramps.

Sources

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2. Maughan RJ, Shirreffs SM. Muscle Cramping During Exercise: Causes, Solutions, and Questions Remaining. Sports Med. 2019 Dec;49(Suppl 2):115-124. doi: 10.1007/s40279-019-01162-1. PMID: 31696455; PMCID: PMC6901412.

3. Bordoni B, Goldin J, Sugumar K. Muscle Cramps. [Updated 2025 Sep 14]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2025 Jan-.

4. Schwellnus MP, Drew N, Collins M. Increased running speed and previous cramps rather than dehydration or serum sodium changes predict exercise-associated muscle cramping: a prospective cohort study in 210 Ironman triathletes. Br J Sports Med. 2011 Jun;45(8):650-6. doi: 10.1136/bjsm.2010.078535. Epub 2010 Dec 9. PMID: 21148567.

5. Convertino VA, Armstrong LE, Coyle EF, Mack GW, Sawka MN, Senay LC Jr, Sherman WM. American College of Sports Medicine position stand. Exercise and fluid replacement. Med Sci Sports Exerc. 1996 Jan;28(1):i-vii. doi: 10.1097/00005768-199610000-00045. PMID: 9303999.