Sweating may help regulate your body temperature, but it also means losing vital fluids and electrolytes—which can lead to those dreaded muscle cramps.
Whether you’re working outdoors, hitting the gym, or simply trying to enjoy a sunny day, what you eat and drink can make all the difference.
Here’s your summer-ready guide to foods, drinks and supplements that help prevent cramps and keep you feeling your best when the weather turns scorching.
Why Do Cramps Happen in Hot Weather?
In hot conditions, your body loses fluids faster than usual. This includes electrolytes like sodium, potassium, calcium, and magnesium—minerals essential for muscle function. A lack of these can result in involuntary muscle spasms and painful cramps, especially during or after physical activity.
Hydration Is Key: What to Drink
1. Water – with a twist
Plain water is a good start, but when you’re sweating heavily, water alone may not be enough. Add a pinch of sea salt and a splash of fresh citrus juice (like lemon or orange) to make a simple homemade electrolyte drink.
2. Coconut Water
Naturally rich in potassium and moderate in sodium, coconut water is a great low-sugar alternative to commercial sports drinks.
3. Electrolyte Tablets or Powders
Look for sugar-free or low-sugar options that include a full spectrum of electrolytes, especially magnesium and calcium. These can be added to your water bottle for all-day sipping.
4. Herbal Teas (Chilled or Warm)
Peppermint, chamomile, or rooibos teas served cold are hydrating and caffeine-free. Rooibos also contains magnesium and calcium—ideal for cramp prevention.
Foods That Help Prevent Cramps
1. Bananas
A classic for good reason. Rich in potassium, bananas support proper muscle function and recovery.
2. Leafy Greens
Spinach, kale, and Swiss chard are full of magnesium and calcium. Use them in salads, smoothies or light sautés.
3. Sweet Potatoes
These summer-friendly root veg are potassium powerhouses and also contain a good amount of magnesium.
4. Yoghurt
A cooling snack that offers calcium, potassium, and sodium—perfect after a workout or as a mid-afternoon bite.
5. Watermelon and Cucumber
Hydrating and refreshing, both contain natural sugars, water and a trace of magnesium and potassium. Ideal for snacking during hot days.
6. Avocado
One of the best food sources of magnesium and potassium—spread on toast or add to salads.
Supplements Worth Considering
1. Magnesium Citrate or Glycinate
If you’re prone to cramps, a magnesium supplement can help. Citrate is well absorbed, while glycinate is gentle on the stomach and good for sleep too.
2. Calcium and Vitamin D
Low calcium levels can contribute to muscle cramps. If your diet lacks dairy or fortified foods, consider a combined calcium and vitamin D supplement to support absorption.
3. Electrolyte Blends
Look for supplements specifically designed for athletes or high-heat environments. These usually combine sodium, potassium, magnesium and calcium in optimal ratios.
Practical Tips to Keep Cramps at Bay
Drink consistently rather than gulping water only when you feel thirsty.
Snack smart: Choose fruit and salty snacks if you’ve been sweating a lot.
Don’t overdo caffeine or alcohol, as both can contribute to dehydration.
Stretch regularly, especially if you're physically active or standing for long periods.
Cool your environment where possible—fans, light clothing, and shade make a difference.
Final Thoughts
Summer should be about fun, not muscle cramps. With a few simple tweaks to your diet and hydration habits, you can stay cool, energised, and cramp-free—even in the hottest weather. Keep a water bottle handy, enjoy nature’s hydrating foods, and stock up on the right supplements if needed.
Got a go-to summer snack or homemade electrolyte drink you swear by? Let us know in the comments!