Muscle cramps can derail even the best training sessions or race-day performances. They strike suddenly, often without warning, and are one of the most common complaints among runners. Thankfully, most cramping issues are preventable with the right hydration strategy, proper electrolyte intake, and smart fuelling before and during your run. In this blog, we break down the science behind cramping and how to stop it before it starts.
Why Do We Cramp During Runs?
Muscle cramps during running are typically caused by one or a combination of the following factors:
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Electrolyte imbalances (especially sodium, potassium, magnesium, and calcium)
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Dehydration and loss of fluids through sweat
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Fatigue of the neuromuscular system, particularly during long or intense efforts
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Poor conditioning or overexertion, especially in unfamiliar environments or terrains
Research suggests that when muscles are both fatigued and deprived of electrolytes, the signals between nerves and muscles can become disrupted, triggering involuntary contractions or "cramps."
How Much Water Should You Drink While Running?
Hydration needs vary based on temperature, sweat rate, body size, and running intensity. As a general guide:
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Drink 150–250ml of water every 15–20 minutes during long runs or races
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Weigh yourself before and after runs to understand your personal fluid loss (1kg lost = ~1L of fluid)
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Avoid overhydration with plain water, as it can dilute electrolyte levels and lead to hyponatremia
The key is to hydrate consistently and include electrolytes to maintain balance. Drinking only water may not be enough to prevent cramps, especially in hot or humid conditions.
How Electrolytes Help Prevent Muscle Cramps
Sodium: The most critical electrolyte for runners. It helps retain fluid, supports nerve signalling, and prevents hyponatremia. Low sodium is strongly linked with mid-race cramping.
Potassium: Regulates fluid inside muscle cells and supports nerve conduction. A potassium imbalance can cause muscle weakness or spasms.
Magnesium: Essential for muscle contraction and relaxation. A magnesium deficiency may increase the risk of cramping during prolonged efforts.
Calcium: Plays a key role in the contraction-relaxation cycle of muscles. Low calcium can cause involuntary muscle contractions and cramps.
Together, these electrolytes create a balanced internal environment that keeps your muscles firing smoothly throughout your run.
What Are the Best Electrolytes to Use While Running?
The most effective electrolytes for runners are those that:
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Contain a balanced ratio of sodium, potassium, magnesium, and calcium
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Are easy to digest and quickly absorbed
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Can be consumed with water and carbohydrates to maintain hydration and energy
Introducing the Re-Fuel Gel Flask by Organic Performance
Our Re-Fuel Gel Flask is the ultimate hydration and cramp-prevention tool for runners. It allows you to:
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Mix our Organic Carbohydrates with Natural Electrolytes for a custom hydration and fuel blend
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Carry 2–4 gel servings in one eco-friendly, reusable flask
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Sip consistently during your run to maintain hydration and electrolyte levels without relying on synthetic sports gels
Unlike typical single-use gels that lack essential minerals or cause gut upset, our all-natural blends are gentle, effective, and backed by science.
Final Thoughts: Cramp-Free Running Starts with Smart Preparation
Cramping during runs isn't just bad luck — it's a physiological signal that something is out of balance. By prioritising hydration, replenishing critical electrolytes, and fuelling wisely with tools like the Organic Performance Re-Fuel Gel Flask, you can run longer, stronger, and cramp-free.
Explore our Natural Electrolytes and Re-Fuel Gel Flask today at Organic Performance and take control of your performance with natural, Australian-made nutrition solutions.