What to expect from oral rehydration therapy for heat cramps

Heat cramps are painful muscle spasms that can follow strenuous activity and heavy sweating in hot conditions. Sweat loss reduces body water and can disturb salt balance. A balanced oral rehydration solution helps replace these losses, but it works alongside cooling and rest rather than as a stand-alone answer. Cramping can take time to settle, even after drinking begins.

Stop the activity, move to shade or an air-conditioned area, loosen extra clothing and rest. Sip a prepared oral rehydration solution according to its instructions. Gently stretch and massage the affected muscle only if this feels comfortable; do not return to strenuous activity while cramps continue. Avoid salt tablets unless a clinician specifically prescribes them. More treatment detail is available under [Oral Rehydration Therapy](/treatments/acute-and-urgent-care/oral-rehydration-therapy/).

Get urgent help if cramps do not improve with rest and drinking, or if there is confusion, fainting, unusual drowsiness, seizure, hot skin, severe weakness, chest pain or trouble breathing. These signs can indicate a more serious heat illness. Do not force drinks on someone who is confused or unable to swallow; place them safely and call emergency services.

Ask how to prevent repeat cramps, whether medicines or a health condition affect salt balance, how to plan fluids during exercise, and when it is safe to return to heat or training.