Have you ever suffered the excruciating pain of a severe muscle cramp? If you have it's an experience you will not likely forget. These unpredictable spasms are inconvenient and can wreak havoc during a race.

The cause of muscle cramps remains somewhat a mystery. Muscle cramps are often associated with endurance activity, overexertion, dehydration, electrolyte imbalance, inadequate stretching and or poor conditioning.

If inadequate nutrition is the cause, following these suggestions may help to prevent future painful muscle cramps.

Hydrate. Cramps often occur with dehydration. Sweat is mostly comprised of water but also contains the minerals sodium, chloride, potassium, calcium, and magnesium.

In warm or hot conditions you can lose 1-2 1/2 liters of sweat per hour. Your sweat rate depends on many factors including weather conditions, intensity of activity and fitness level. To avoid the onset of muscle cramps drink enough fluid daily so urine is clear to pale yellow and copious. Drink fluids before during and after exercise sessions. General hydration guidelines during activity are to aim for 6-10oz every 15 minutes. To better meet your individual fluids needs, determine your sweat rate. Knowing your sweat rate can help you to plan your fluid replacement to prevent under or over hydrating. Weigh yourself before and after activity. For every pound lost, replace with 24 ounces of fluid.

Watch Sodium intake. Endurance athletes can lose a significant amount of sodium during training or racing in the heat. If you are a well trained athlete who is fully acclimated to the heat you could lose anywhere from 115-690 milligrams of sodium per liter of sweat. If you are not acclimated to the heat you can have sodium loses up to 920-2300 mg per hour. Athletes who restrict their salt intake on a daily basis despite losing a significant amount through sweat may increase their risk of muscle cramps particularly if they hydrate without sodium. Consider salting your food in the days leading up to prolonged activity especially in the heat.

Sodium containing sports drinks are an efficient way to meet fluid and electrolyte needs during endurance activity. Some individuals need to restrict sodium due to high blood pressure or other medical conditions; this is usually not the case for endurance athletes. If you have any questions or concerns regarding sodium and your medical history or current conditions, check with your doctor.

Consume foods rich in Potassium . Lack of potassium is often to blame for unwanted sustained muscle spasms. In reality it is actually a potassium imbalance that may be the cause. The body contains far more potassium than a marathon runner or endurance athlete can lose in a hot race, so a sodium imbalance is more likely the cause. A balanced diet can supply adequate potassium to reduce the risk of cramping. Create a potassium rich diet daily by including significant sources such as fruits, vegetables, milk, yogurt, dried peas and beans.

Get in your Calcium. Some athletes report a decrease in cramps when they increase calcium intake. One of calcium's functional roles is muscle contraction, therefore speculation exists that calcium depletion may play a role in cramping. Some exercise scientists question if calcium imbalance would be a cause because the bones contain an enormous supply of calcium. If a dietary deficiency occurs, calcium would be released from the bones to provide what is needed for muscle contraction. A balanced diet that provides adequate calcium is key to protecting bone health regardless of muscle cramps. Significant sources include milk, yogurt, cheese, Tofu, broccoli, bok choy, almonds, salmon canned with bones, and fortified orange juice.

Make room for magnesium. Due to losses in sweat and its role in muscle contraction, magnesium may be linked to muscle cramps. To cover your basis eats a varied diet including nuts, seeds, legumes, green leafy vegetables, and whole grains.

The above are suggestions not guaranteed solutions to end muscle cramps, improved stretching or changes in training may be answer. Why not follow a balanced diet to minimize muscle cramps that may occur due to dietary deficiency while optimizing the nutritional make up of your diet. The benefits will be far greater than just preventing painful cramps.

Take your sports performance to a higher level with optimal nutrition. A sound nutrition plan is essential to reaching your athletic potential and maintaining good health.

Julie Vuksic, a Registered Dietitian and triathlete combines her nutritional expertise and experience in endurance events to provide nutrition consulting to individuals and groups in the community.

Areas of practice: Sports Nutrition, Weight Management, General Nutrition and Wellness.