The likelihood of developing cramps may be reduced by eating a healthy diet with appropriate levels of minerals, and getting regular exercise and adequate rest to build up energy reserves in muscle. Exercise should be accompanied by a proper stretching program. Avoiding exercising in extreme heat helps prevent heat cramps. Heat cramps can also be avoided by drinking ample amounts of water before prolonged exercise in hot weather. For intense activity over one hour, drinking fluid containing some sodium plus 4–8% carbohydrate in the form of sugars (glucose or sucrose) or starch (maltodextrin) is useful. Fluid temperature should be cool (45–55°F or 7.2–12.8°C). Taking a warm bath before bedtime may increase circulation to the legs and reduce the incidence of nighttime leg cramps.
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