Need help with cramping? Here are some tips.

Frequently before races we are drinking more fluids to ensure adequate hydration. If we are drinking more water than usual we could be flushing electrolytes out of our body. If this is the case, using a sports drink as a primary source of fluid the day of competition may be helpful for preventing cramps and staying hydrated. Also including some high sodium and potassium sources would be a good idea. Adding some salt to that oatmeal, drinking a regular V-8 juice, orange juice, and melons can add extra sodium and potassium. Potassium is found in a large variety of foods, so getting a good pre-race meal is important. This may mean you need to get up extra early so you are not burdened with the discomfort of a full gut at the start of a race. Hyponatremia or inadequate sodium in our bodies is often the most likely cause for cramps since we tend to loose much more sodium than potassium when we sweat.

Try one new dietary change at a time so you know what works. If you want to try drinking more sports drinks instead of water, do this, then modify your breakfast is the problem still occurs.

Let us know what works or does not work for you.

Jane Becker, RD, CNSD