How Dehydration Fuels Muscle Spasms

Up to 95% of people experience muscle spasms. These spasms are uncomfortable, sometimes even painful, and can happen at any time, even when you’re just lounging on your couch.

There are many causes of muscle spasms from overuse to poor circulation, but one of the most overlooked triggers is dehydration. 

Most people won’t immediately connect dehydration to a muscle spasm, because they don’t realize they’re dehydrated until it’s too late. 

Whatever the cause, if you’re getting frequent muscle spasms our specialists at SEPA Pain & Spine are here to help.

In this month’s post, we explain how dehydration contributes to muscle spasms and why it’s essential to stay well-hydrated to keep your muscles healthy and spasm-free.

Why do people get muscle spasms?

Muscle spasms are sudden involuntary contractions that can last anywhere from a few seconds to several minutes. They can range from mildly uncomfortable to severely painful.

Spasms can affect any muscle in your body, but they most commonly happen in your legs, feet, hands, and back. Overuse or strain is the most common cause, but long periods of inactivity can also trigger spasms.

How does dehydration cause muscle spasms?

Water is essential for nearly every function in your body. To contract and release easily, your muscles need to be well-hydrated. Hydration also helps your body maintain an electrolyte balance, which is crucial for your muscles to function properly.

Dehydration can also reduce blood flow to your muscles. Reduced circulation means your muscles may not receive enough oxygen and nutrients, making them more likely to cramp.

Dehydrated muscles are likely to get tired more easily. When muscles are fatigued, they’re more likely to cramp, particularly if they’re overworked or strained.

How to tell if you’re dehydrated

Having a dry mouth or throat is just one of the many signs of dehydration. The color of your urine is another telltale sign. If you look in the toilet bowl and your urine is dark yellow, you likely need to hydrate even if you don’t feel thirsty.

Obviously, one of the best ways to prevent muscle spasms due to dehydration is to stay well-hydrated. But how much water should you be drinking? As a general rule of thumb, drink at least eight 8-ounce glasses of water a day, which adds up to about 2 liters or a half gallon.

But other factors such as your age, gender, and even the city you live in can determine how much water you should really be drinking. For instance, if you’re physically active or live in a hot climate, you may need more water to stay hydrated.

Drinking water isn’t the only way to stay hydrated, especially if you don’t particularly enjoy drinking water.  You can also stay hydrated by drinking other fluids like tea (in moderation) and eating water-rich foods and fruits such as watermelon.

When to get help for muscle spasms

It’s not unusual to get an occasional muscle spasm. It’s typically nothing to worry about. But if you’re getting frequent or severe spasms, it could be a sign of chronic dehydration or a more serious underlying condition.

Get professional help if you’re experiencing muscle spasms so severe that they begin to interfere with your life. At SEPA Pain & Spine, our team is dedicated to getting to the bottom of your muscle spasms and providing personalized treatment plans to relieve your discomfort.

Staying well-hydrated has a ton of health benefits, and preventing muscle spasms is just one of them. 

If you’re struggling with frequent muscle spasms or any other pain-related issues, call us today to schedule a consultation at any of our offices in Horsham, Langhorne, Meadowbrook, Chalfont, East Norriton, or Limerick in southeastern Pennsylvania. You can also request one online here.