Tips to avoid heat cramps in athletes during summer

heat cramps


When someone engages in physical activities, it might lead to severe muscle pain, especially when there is a rise in body heat. This problem worsens during the summer because the increased external heat leads to the loss of electrolytes and salt through sweat. While drinking water helps with hydration, it also dilutes important nutrients. As a result, our muscles contract, causing spasms and shooting pain. This condition is known as heat cramps, and it’s common to experience pain in the belly, arms, hands, feet, legs, around the rib cage, and shoulders.


On-field professionals may have a higher risk of heat cramps when working or engaging in activities in a hot environment, particularly during the initial days of an unfamiliar activity.


Someone who sweats heavily during exercise and consumes large quantities of water or other fluids that lack sufficient salt.

Needless to say, heat cramps are a real concern for athletes. They need to pay more attention; otherwise, they would get heat cramps, heat exhaustion, or heat stroke.


The common symptom of heat cramps is the sensation of muscles tightening and becoming rigid, accompanied by pain varying from mild to intense. In some instances, muscle cramping may even be quite visible.

Other symptoms include:

  • Extreme tiredness
  • Heavy sweating
  • Nausea
  • Dizziness etc.


We will now list a few tips for athletes that will help them avoid getting heat cramps.

  • Don’t Push your limits

It is advisable to gradually expose yourself to heat over a period of 10–14 days. Athletes should progressively increase both the duration and intensity of their exercise or activity. This approach helps in developing heat tolerance to a certain level. Always keep a Zandu Relief Spray. It’s microdroplet formula will help you get instant relief from heat cramps.

  • Stick to a balanced diet and stay hydrated

Staying hydrated is crucial for alleviating the effects of heat on your body. However, overhydration can lead to the dilution of essential nutrients. Therefore, it’s important to maintain a balanced diet, incorporating foods like leafy vegetables, yoghurt, nuts, and fruits, which help cool down your body.

  • Massage and Pain Relief

Practice gentle, range-of-motion stretching and gentle massage of the affected muscle group.

Use Zandu Fast Relief spray for immediate pain relief on the affected area. It’s Turbo-Action formula provides instant relief from pain through the Fire-Ice method.

  • Rest briefly and cool down.

Take a break in the meantime. It helps alleviate pain and gives relief, allowing you to resume your activities with ease. Don’t resume strenuous activity for several hours or longer after heat cramps go away.

To conclude, understanding the risks of heat cramps during the summer is crucial for athletes. Prioritising heat safety measures can mitigate the incidence and severity of heat cramps among athletes. Take professional help in case of emergency. Stay fit. Go strong.