How to prevent cramping – hydrate, hydrate, hydrate! On top of your required 8 cups (2 L) per day of fluids, you also need to ensure you are drinking extra before, during and after your workout. You should be having 2 cups extra fluids within the 2 hours before a workout. Drink a ½ cup of water or sports drink every 15 minutes during. One big gulp is about an ounce so you need 4 gulps every 15 min. Then follow up with 3 cups for every pound sweat lost during the workout.
Most people are very good with hydrating before and during, but don’t consume nearly enough after a workout. Some big guys can require up to 3-5 L post workout. If you workout a lot, a sports drink is a good idea in order to get your electrolytes and some extra carbs for energy. Also, if you sweat a lot, don’t skip the salt on your food. Sodium lost in sweat can often be overlooked and can significantly contribute to increased cramping.
A good rule of thumb on hydration is to monitor your urine output. A well-hydrated person will have good volume and frequency of urination and urine colour will be pale yellow to pretty much clear.