What are cramps and how you can prevent them

Cramps are the worst!
But what actually causes them—and how do we stop them from ruining our day?

Most of us have experienced that sudden, painful muscle spasm that makes us ask:
"What even is a cramp, and how do I never let this happen again?"

A cramp is an involuntary muscle contraction that can last from a few seconds to several minutes. And the soreness? It can hang around for days. 😩

While there are a few reasons cramps can strike, nutrition and hydration are two major pieces of the puzzle.

One study on 82 marathon runners found that all cramping episodes happened after the 24km mark—none before. That points to fatigue and electrolyte loss (like sodium, which you can sweat out at rates of up to 7 grams a day!) as key culprits.

So, what causes cramps?

There are two main theories:

1. Impaired neuromuscular control
2. Improper hydration – which includes both dehydration and electrolyte imbalances

Yep, it’s not just about drinking more water. In fact, overhydration (drinking too much water without replenishing sodium) can dilute your sodium levels and trigger cramps.¹

Electrolytes—like sodium, potassium, magnesium, and calcium—are essential for healthy muscle function and nerve signaling. They help muscles contract and relax. When your levels are off, cramping can creep in.

Even just adding a little salt to your water can help maintain fluid balance and reduce the chance of cramping.

That’s exactly why we made Sodii Everyday Hydration Salts:

Each sachet includes:

• 1000mg sodium
• 210mg potassium
• 70mg magnesium

Everything you need to stay balanced through your day, your workout, your hike, your surf sesh—whatever moves you.