Why do we get cramps more often in the summer?

In the summer, cramps strike suddenly – while walking, swimming in the lake, or even in the middle of the night, when a sudden pain rouses you from sleep. Although they last only a short time, they can be quite painful. Why do they occur more often in hot weather, and how can you cope with them?

A cramp – what exactly is it? It's nothing more than a sudden, involuntary, and painful tightening of a muscle or group of muscles. It usually lasts from a few seconds to several minutes. It most often affects the calves, feet, thighs, or hands and can occur during exercise, immediately afterward, or even during sleep. While in most cases it doesn't indicate anything serious, it can make your day—or night—a miserable experience.

High temperatures cause the body to sweat more profusely, losing not only water but also electrolytes such as sodium, potassium, magnesium, and calcium. These minerals are responsible for proper muscle function. When they're deficient, nerve impulses are transmitted incorrectly, which can lead to painful cramps. This problem particularly affects physically active people, who lose more electrolytes during exercise, and seniors, whose bodies often have poorer thirst signals, and their circulatory systems and muscles are more sensitive to dehydration. Diuretics, high blood pressure, and chronic metabolic diseases also increase the risk.

The key is proper hydration – ideally, drinking water regularly throughout the day. During exercise, it's worth reaching for isotonic drinks or a homemade electrolyte drink: water with lemon, a pinch of salt, and honey. Older people should be especially vigilant about hydration – even if they don't feel thirsty. A diet rich in minerals is also important:

– magnesium – pumpkin seeds, buckwheat, nuts,

– potassium – bananas, tomatoes, potatoes,

– calcium – kale, milk, yogurt,

– sodium – replenished after exercise or in the form of electrolytes.

It's also worth stretching your muscles after activity and avoiding extreme heat—the best times are mornings or evenings. Seniors should choose moderate exercise: walking, swimming, or Nordic walking, adapted to their current health and well-being.

Occasional cramps in healthy individuals are usually nothing to worry about. However, if they occur frequently, are extremely painful, affect multiple body parts, or are accompanied by other symptoms—such as tingling, weakness, or numbness—it's worth seeing a doctor. In some cases, cramps can signal metabolic or neurological disorders or serious deficiencies that require diagnostic testing.

During the summer, it's especially important to pay attention to hydration, diet, and proper activity levels. A bottle of water is always on hand, several servings of fruit and vegetables daily, and time for stretching – these simple steps can significantly reduce the risk of cramps. Prevention is better than waking up with pain in the middle of the night.

AM