Waking up in the middle of the night with a painful leg cramp can be a frustrating and uncomfortable experience. Known as nocturnal leg cramps, these involuntary muscle contractions often affect the calves, feet, or thighs, and can last from a few seconds to several minutes. While there are various causes—such as dehydration, mineral imbalance, or prolonged sitting—what you drink before bedtime can play a significant role in preventing them. Here’s a look at the best drinks to consider before bed to help reduce the risk of nighttime cramps.
1. Water: Stay Hydrated
Dehydration is one of the most common causes of muscle cramps. When your body lacks enough fluids, your muscles are more likely to contract and spasm. Drinking a glass of water an hour before bed can help keep your muscles hydrated and functioning properly during the night. Be mindful not to drink too much right before sleep to avoid waking up for bathroom trips.
2. Electrolyte Water or Coconut Water
Sometimes water alone isn’t enough—especially if you’ve been sweating heavily during the day or after a workout. In such cases, your body may be low in electrolytes like potassium, magnesium, calcium, and sodium. Coconut water is a natural source of these minerals and is a great bedtime drink. You can also try electrolyte-enhanced water or tablets if you need a boost.
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