First aid for heat cramps

Heat cramps are painful muscle spasms that can follow sweating and physical effort in hot conditions. They often affect the legs, arms or abdomen. Fluid loss and changes in the body’s salt balance can contribute, so cramps may occur alongside thirst, weakness or headache. Dehydration can develop at the same time and needs attention.

Stop exercising and rest in shade or an air-conditioned room. Remove excess layers, cool the skin with a damp cloth and gently stretch or massage the cramped muscle without forcing it. Sip water or an oral rehydration drink if you are awake and can swallow normally. Avoid returning to strenuous activity until you feel well and have replaced fluids. Oral Rehydration Therapy may be useful when fluid loss is significant; follow product directions rather than mixing a concentrated drink.

Call emergency services for confusion, collapse, seizure, very hot skin, severe weakness, trouble breathing or inability to drink. Get medical help if cramps do not settle after rest and cooling, keep returning, or are accompanied by persistent vomiting. Do not give drinks to someone who is confused or not fully awake. Move them to safety and stay with them while help is arranged.

Tell your doctor what activity and heat exposure came before the cramps, which muscles were involved, how much you were sweating, and what you drank. Ask about prevention, medicines that increase fluid loss and whether another cause of Muscle Cramps or Muscle Aches should be checked.