During the years I have had some problems with muscle cramps while windsurfing. The cramps tend to hit me especially during beach- and water starts and when I´m trying to get the wetsuit of.

Dehydration can cause muscle cramps

Your body need approximately 3,5 liters of fluid/water a day. 1 to 1,5 liters you will get indirect from food.

– Drink additionally about 2 liters of fluid/water every day
– Consume the water evenly over the week/day.
– Drink 0,5 liter just before you go into the water
– Avoid Coffee, The and Red Bull because they are diuretic
– Buy a small Camelback for long windsurfing sessions

Over consuming water the same day will only result in known side effects..; )

Magnesium deficiency can cause muscle cramps

Magnesium ansd Potassium deficiency are known to cause muscle cramps. This can be solved with a pill, however the following food contains Magnesium and Potassium naturally.

Food containing Magnesium naturally

– Spinach 100 gr = 88 mg Magnesium
– Banana 135 gr = 45 mg Magnesium
– Oatmeal 30 gr = 43 mg Magnesium
– Brussel sprouts 85 gr = 25 mg Magnesium
– Beef 125 gr = 23 mg Magnesium
– Pollard 100 gr = 480 mg Magnesium
– Cacao Powder 100 gr = 520 mg Magnesium
– Instant Coffee 100 gr = 390 mg Magnesium
– Sesame seed 100 gr = 350 mg Magnesium
– Sunflower seed 100 gr = 355 mg Magnesium
– Wheatgerm 100 gr = 290 mg Magnesium
– Cashew-nuts 100 gr = 260 mg Magnesium

Your daily need of Magnesium:

Women 300 mg
Men 350 mg

Food containing Potassium naturally

– Banana (dried) 100 gr = 1490 mg Potassium
– Papaya (dried) 100 gr = 1439 mg Potassium
– Pollard 100 gr = 1340 mg Potassium
– Potato chips 100 gr = 1190 mg Potassium
– Wheatgerm 100 gr = 1060 mg Potassium
– Green and yellow Peas 100 gr = 1100 mg

Your daily need of Potassium:

Women 3,1 g
Men 3,5 g

Stretching and Massage can prevent muscle cramps

Stretch and massage the muscle group a few minutes before you hit the water to prevent muscle cramps. Keeping your muscles loose and flexible will help to stop them from tightening up and cramping.

Bonus tips from my mother in law

To avoid muscle cramps you can place two crossed table knifes under your bed sheets…

If you have somebody near you with so called temperament swinging, Magnesium is the cure..; )