Strenuous exercise and a hot environment do not necessarily make a good combination. You could be setting the stage for a painful attack of heat cramps.

Heavy sweating during a warm workout depletes the body’s salt and fluid reserves.

When too much salt is lost, muscles begin to weaken and no longer have the ability to perform properly. This leads to severe cramps, usually in leg and abdominal muscles. Typical symptoms of heat cramps include intense pain, persistent muscle spasms and heavy sweating.

Taking plenty of breaks during an activity and drinking lots of water can help keep heat cramps at bay. But if heat cramps strike, the following measures should be followed:

¢ Move to a cooler location.

¢ Help relieve spasms with light stretching and gentle massage of affected muscles. Applying moist towels to the cramped area also can ease the pain.

¢ Start replacing some sodium losses by drinking a sports drink or water. Sip up to a half glass of cool water every 15 minutes. Do not take liquids with caffeine or alcohol, and stop drinking if nauseated.

Medical attention should be sought if the cramps don’t ease after an hour, or if you suffer from heart disease or are on a low-sodium diet.