LEG CRAMPS

: Leg cramps can be a problem during or after a hike. Leg cramps are caused by your body not having enough Potassium. There are certain foods that are high in potassium.
    Bananas (400 mg per 100 grams of food)
    Yogurt (531 mg per 8 oz)
    Dried Apricots (1380 mg per 100 grams of food)
    Nuts (600 mg per 100 grams of food)
    Figs (900 mg per 100 grams of food)
    Raisins (1020 mg per 100 grams of food)
    Dried Fruit (880 mg per 100 grams of food)
    Baked Potato (600 mg per 100 grams of food)
    Beans (700-1300 mg per cup of food)
You need 3,500 mg of potassium per day. 18,000 mg of potassium per day is considered too much. Keeping your potassium level up days before hiking will help prevent cramps. You should also take potassium rich foods right after a hike to prevent cramping in the evening. Sodium (salt) rich foods will compete with the potassium and deplete your body of potassium.

The second part of the equation for preventing leg cramps is being hydrated. Water is needed to wash the lactic acid out of your muscles. If you are dehydrated then your body cannot get rid of the lactic acid. This will cause you to cramp significantly more. It is important to keep hydrated during your hike. Right after you finish your hike drink lots of water until you are fully hydrated. Fully hydrated means that you have to use the bathroom often, and your urine is pale yellow.

If you continue to get cramps use Aleve, Advil, etc to reduce cramps.

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