How to stop muscle cramps from ruining your workout

Ah, muscle cramps. The charming surprise your body throws in the middle of a workout, a peaceful nap or walking into the store. Nothing says “your body is not as young as you used to be” like your calf locking up mid-stride.

So, how do we prevent these surprise attacks?

• First, hydrate like it’s your job. Water is your best friend. According to the Centers for Disease Control and Prevention (CDC), dehydration is a common cause of muscle cramps. When your body runs low on fluids, your muscles get confused and throw a temper tantrum. Drink up.

• Second, don’t skip the warmup. You are not a car that can go from 0 to 60 in five seconds. Gentle stretching before and after physical activity can help keep your muscles calm and civilized. Medline Plus recommends doing basic flexibility exercises to reduce your risk of cramps and muscle strains.

• Third, eat your bananas, spinach and sweet potatoes. Why? Because potassium, magnesium and calcium are key players in muscle function. Low levels of these can lead to cramps. If your diet consists mostly of coffee and hope, it’s time to rethink your grocery list.

• Fourth, don’t overdo it. If you go from “Netflix marathoner” to “real marathoner” overnight, your muscles will revolt. Gradually increase activity and mix in rest days unless you enjoy waking up at 2 a.m. in a charley horse death grip.

• Finally, listen to your body. If cramps persist or you’re starting to feel like a pretzel during yoga, check in with your healthcare provider. Some cramps can be signs of underlying conditions.

So, stretch, sip, snack smart and stay cramp-free.