Cramp is a common affliction in those performing to a high intensity and often affects muscles under constant duress – namely, the quadriceps, hamstrings, calves and sometimes in the arms. An occasional, minor cramp here and there is largely inevitable, but for the most part muscle cramps can be prevented with proper care and attention to your food and water intake.
Dehydrated muscles are very prone to cramping so it is important to ensure that you remain adequately hydrated whilst playing. During a match, an intake of water and fluids high in electrolytes should be consumed to replenish all that is being lost. If you drink sufficient clear fluids throughout the day, your urine will be clear or a light yellow colour and you are less likely to suffer from cramping. The easiest method for determining whether or not you are dehydrated is by looking at the colour of your urine; as a general rule, the darker it is, the more dehydrated you are.
The contraction and hydration of your muscles is based on the delicate balance of electrolytes (including sodium, potassium, calcium and magnesium). When levels of these compounds are low, your muscles cannot carry an adequate charge and will produce either a weak contraction or a contraction that won't relax (i.e. a cramp). If you're suffering, try eating fresh bananas for potassium, nuts as a source of magnesium, live yogurt for calcium and a sprinkle of unrefined sea salt to top up your sodium levels. I found it difficult to eat while I was competing so cramping was habitual for me; my Mixed Doubles partner (Sarah Bok) got so fed up with it that she used to bring me cramp tablets (another good supplement to avoid cramp) and demand I take them. HAHAHAHA – LOVE HER!
N.B. The thirst mechanism doesn’t kick in until you are actually dehydrated, so never wait until you feel thirsty; consume fluids before, during and after your game. Avoid orange juice, caffeinated drinks and needless to say, alcohol as these naturally dehydrate you.
Dehydrated muscles are very prone to cramping so it is important to ensure that you remain adequately hydrated whilst playing. During a match, an intake of water and fluids high in electrolytes should be consumed to replenish all that is being lost. If you drink sufficient clear fluids throughout the day, your urine will be clear or a light yellow colour and you are less likely to suffer from cramping. The easiest method for determining whether or not you are dehydrated is by looking at the colour of your urine; as a general rule, the darker it is, the more dehydrated you are.
The contraction and hydration of your muscles is based on the delicate balance of electrolytes (including sodium, potassium, calcium and magnesium). When levels of these compounds are low, your muscles cannot carry an adequate charge and will produce either a weak contraction or a contraction that won't relax (i.e. a cramp). If you're suffering, try eating fresh bananas for potassium, nuts as a source of magnesium, live yogurt for calcium and a sprinkle of unrefined sea salt to top up your sodium levels. I found it difficult to eat while I was competing so cramping was habitual for me; my Mixed Doubles partner (Sarah Bok) got so fed up with it that she used to bring me cramp tablets (another good supplement to avoid cramp) and demand I take them. HAHAHAHA – LOVE HER!
N.B. The thirst mechanism doesn’t kick in until you are actually dehydrated, so never wait until you feel thirsty; consume fluids before, during and after your game. Avoid orange juice, caffeinated drinks and needless to say, alcohol as these naturally dehydrate you.