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Heat Cramps

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Heat CrampsHeat cramps are involuntary muscle spasms that occur during heavy exercise in hot weather. Excessive sweating causes an electrolyte deficiency (water and sodium) which leads to muscle cramps. This is the least serious of all heat injuries but is a warning sign for heat exhaustion.


  • Dizziness/ Fainting
  • Exhaustion
  • Nausea/ Vomiting
  • Rapid heartbeat
  • Hot/ sweaty skin


  • Rest briefly and cool down
  • Drink water with little salt or clear juice or electrolyte-containing sports drink
  • Gently massage and stretch the affected muscle
  • Do NOT resume strenuous activity for a couple of hours after heat cramps go away
  • If the cramps remain for more than an hour, get medical help
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