Heat Cramps

Home care

• If cramping continues, drink electrolyte solution, sports drinks, or water.

• Don't use salt tablets. They can give you too much salt, which can irritate the stomach and cause vomiting. Instead, you can add one-half teaspoon of table salt to a bottle of a sports drink before you drink it.

• Stay away from alcohol and caffeine.

• Stretch and massage the painful muscle.

Preventing heat cramps

• Stay hydrated during exercise. Drink plenty of fluids containing electrolytes, such as sports drinks.

• Work up gradually to exercising in hot or very humid conditions. Limit exercise on very hot days.

• Don't drink alcohol or caffeine before and during exercise.

Preventing other heat illness

• Protect yourself from the heat. Wear lightweight, light-colored clothing and a broad-brimmed hat.

• Drink plenty of fluids before and during activity. Stay away from alcohol and caffeine.

• Limit exercise on hot or very humid days. If you have to be active in the heat, take frequent breaks to drink fluids and cool down.

• Don't exercise when you're feeling ill.

• Watch for symptoms of heat illness such as extreme tiredness, excess sweating, and dizziness. If any occur, move to a cool place, rest, and drink cool fluids. Lying down with your legs raised slightly can help you recover.

Follow-up care

Follow up with your healthcare provider as advised.

When to get medical advice

Call your healthcare provider right away if any of these occur:

• Inability to keep fluids down

• Vomiting or diarrhea

• Hot flushed skin

• Worsening symptoms or new symptoms

Call 911

Call 911 if you have any of these symptoms of severe heat illness:

• Confusion

• Irrational behavior

• Hallucinations

• Trouble walking

• Seizures

• Passing out

• Fever of 104°F (40°C) or higher, or as advised by your healthcare provider