Heat cramps remedy: what helps

Heat cramps are sudden, painful tightening of muscles during or after exertion in hot weather. Heavy sweating removes water and salts, while repeated use can leave a muscle more likely to spasm. They commonly affect the legs, arms or abdomen. Related information about [Muscle Cramps](/symptoms/muscle-cramps/) and [Muscle Aches](/symptoms/muscle-aches/) can help you describe the sensation.

Cramps may occur with thirst, weakness or headache. These features can accompany [Dehydration](/conditions/dehydration/), especially after outdoor work, exercise or prolonged heat exposure.

Move into shade or an air-conditioned place and loosen tight clothing. Rest the affected muscle, then use a slow, gentle stretch; stop if stretching sharply increases pain. A cool, damp cloth may make recovery more comfortable.

Sip water steadily. If sweating has been heavy, a clinician or pharmacist may suggest [Oral Rehydration Therapy](/treatments/acute-and-urgent-care/oral-rehydration-therapy/). Avoid returning to strenuous activity until the cramps have settled and you feel well. Do not take salt tablets unless a healthcare professional specifically advises them.

Seek urgent medical help if cramps do not ease with rest and cooling, keep returning, or occur with confusion, fainting, trouble breathing, chest pain, severe weakness or inability to drink. These signs can indicate a more serious heat illness or significant fluid imbalance.

Ask what may have triggered the cramps, whether a medicine or health condition affects fluid balance, and when it is safe to resume exercise. Mention how long the cramps lasted, where they occurred, how much you were sweating and what you drank.