I suffer from night time leg/foot cramps on a not infrequent basis. This usually happens after strenuous exercise. I normally drink about a quart of electrolyte replacement drink after a bike ride plus another 40 ounces of fluids during the day. Anyway, I decide to give potassium a shot because - why not? The recommended dose is 1 pill per day. Each pill contains 2% of the recommended minimum daily requirement What good can that possibly do? Whether I’m already getting 98% or 0% of the RMDR, how is 2% more going to change anything? Cramps suck and I can’t figure out how t prevent them.
IANAD and didn’t even take biology in college, but it sounds like you’re drinking an awful lot of fluids. I know a big part is electrolyte replacement liquid, but 40 oz of water on top of that??
Ask Dr. Google about “too much water causes cramps.”
That’s all I got. I expect other, better-informed Dopers will check in soon.
Potassium of higher doses is available by prescription. You might also want to look at magnesium.
Yes. You need more potassium.
Get a doc to write you a script. I take two 20 a day.
Also, I agree you’re drinking too much liquid.
But get to the doc. This possibly an easy fix with just changing a few things.
In the meantime. If you wake up cramping get your legs way up, as in lay on the floor with your legs up on the wall.
I disagree with the assessment that 40 ounces of fluid during an entire day is “an awful loft”. In fact, if it is warm and you are perspiring, it may not be enough.
If that electrolyte water/drink is sugary it may be.
There are electrolyte/hydration powders to add to water with no sugar. They may be a better choice. IMO
Didn’t know about the sugar part. Thanks.
Here’s my experience with potassium.
I was getting cramps in my upper back after I laid down at night, and I knew that potassium was recommended for muscle cramps. I tried eating a banana every day, but it was hard to keep them on hand, as they turned black overnight. So I decided to take potassium supplements. They worked well on the cramps.
After awhile I had issues with very strange feelings of faintness, anxiety, and heart palpitations. I went to the cardiologist and he ran a battery of tests, but found nothing. For some reason I finally thought to check the side effects of potassium supplements.
And I found that they could cause faintness, anxiety, and heart palpitations. Just great! I threw them away and the symptoms immediately stopped. And I didn’t take any kind of mega-dose, just the minimum amount contained in one small pill.
A variety of conditions, such as electrolyte imbalances, can lead to leg cramps. However, it’s important to consult your primary care physician (PCP) to rule out any potentially serious underlying issues, such as peripheral arterial disease (PAD).
No opinion on the potassium, but I’ve gone through bouts of nearly nightly cramps in a calf. Two hints I was given by my doctor that I found really helpful:
Stretch out the calf muscles each night just before you go to bed. Stand facing a wall with your toes just a couple inches away from the wall. Bend your knees – keep your heels flat and try to touch the wall with your bent knees. Hold your deepest bend for ten or so seconds then straighten your legs. Repeat a few times, like work up to maybe ten times.
If you get a cramp anyway, pull your toes up towards your knee as best as you can, basically fighting the cramp which will want to make you point your toes down. When the cramp eases a bit, get out of bed and stand flat footed on the floor. (This will probably hurt at first.) Then walk a little bit – not a hike, just across the room or up and down a hall. Also, if you have bare tile floors (like in your bathroom) standing on them for a bit, the coolness seems to help ease the pain more quickly.
Hope this helps you.
Yep. Potassium has side effects. As any drug does.
Short term mega doses are ok. If you get the faintness and palpitations. Stop taking it. And go to the doctor and ask about hypertension.
It is a war we’re all fighting. To get a balance that works for us, not against us.
When you’re not actively in the fight you get symptoms that cause discomfort and maybe dangerous effects.
When the body decides it wants to rebel, we suffer.
The OP is exercising. That’s good. He’s replacing his electrolytes and concerned with discomfort. Another plus. This is probably just a imbalance that can be easy enough to get straightened out.
Hyperkalemia side effects
Too much potassium can lead to the body being unable to filter out extra potassium. This can cause symptoms including life-threatening cardiac arrhythmias.
WHO recommends that these homemade sugar-salt rehydration solutions should contain 8 level teaspoons of sugar and 1 level teaspoon of salt added to 1 liter of water. This results in a concentration of 116 mmol/liter of glucose and 86 mmol/liter of sodium. In many cases, errors arise from the use of a pinch of salt rather than a level teaspoonful and use of a tablespoonful rather than a teaspoonful of sugar. There is the danger that solutions that do not conform to the recommended composition will be either ineffectual or actually dangerous.
Formulae of sugar-salt solutions recommended for treatment of diarrhoeal dehydration at home in African countries - PubMed
Nice. I like this advice. I will use it too.
I am a physician who’s treated leg cramps for decades, including my own. I doubt more potassium will do anything for you other than engender unwanted side effects.
Low impact non-strenuous exercise is most efficacious. For my own (at times quite severe) nocturnal leg and foot cramps, I exercise on a treadmill, walking up a 2% at 2 mph for 30 minutes. Doing this daily has reduced my cramping by 98%.
Otherwise here’s a visual of a stretch you can do:
Mods: I obtained that from a subscription website that’s paid for, and I am allowed to distribute such patient education materials from it as I see fit.
If that doesn’t do it, try using long-countered shoes (ie, with a rigid piece of material that supports the hindfoot) and other proper foot gear (to support the musculature of the lower extremities during activities). Also avoid caffeine and alcohol, as they often worsen the cramps.
If that doesn’t do it, supplementing with B complex vitamins and/or vitamin E has been found to be helpful for some. The evidence is best for B complex.
Beyond that, you should check it out with your doc. Some prescription meds can help, for certain select causes.
Did I misunderstand something? The OP drinks
a quart of electrolyte replacement drink after a bike ride plus another 40 ounces of fluids during the day.
My bold.
That comes to 72 ounces of liquid by my mathematics.
I was hoping you came in and explained more better.
I take B-complex injections weekly. And have many conditions.
My needs are completely different than the OPs obviously.
I agree, see a doctor if all else fails and you keep having discomfort.
2 quarts plus a bit sounds like completely normal consumption to me. And I don’t exercise much.
For me, potassium did nothing for the leg cramps. I found that I had to take a calcium supplement, and this took care of them. I know when I haven’t ingested enough calcium when my legs start to cramp up again.
Me too. I have gout. I drink a ton of alcohol and eat all the gout bad foods. I drink so much water it’s ridiculous, but do fine.
When I wake up with leg cramps I walk around, drink water, and eat some ibuprofen
IF you can straighten out your legs, which is super hard to do because you want to stay in the fetal position so very much, walk to a tiled floor, as StarvingButStrong suggested. The coolness on your feet helps.