A Charley Horse is No Joke

Say Goodbye to a Charley Horse

A Charley Horse, or muscle cramp, is a sudden, painful contraction of a muscle. The term is believed to have originated when baseball pitcher Charley “Old Hoss” Radbourn suffered from debilitating leg cramps.

Muscle cramps can be triggered by various factors, here are a few:

·         Dehydration

·         Electrolyte Imbalance

·         Medications (Prescribed or Over-The-Counter)

When muscle cramps strike, it may indicate that your body is lacking essential nutrients, such as:

·         Magnesium

·         Potassium

·         Calcium

·         Vitamin B1, B6, B12

·         Vitamin D

·         Sodium (especially if excessive sweating has occurred)

You can replenish these nutrients through diet or supplements to reduce cramping and improve muscle function.

Proper hydration is crucial to prevent muscle cramps. Aim to drink half your body weight (in pounds) in ounces of water per day. For example, if you weigh 150 lbs, you should drink about 75 ounces of water daily. If you exercise, work outdoors, or consume caffeine or alcohol—known dehydrators—you'll need to drink even more.

Spring water is the best choice for hydration, as it contains naturally occurring minerals like calcium, magnesium, sodium, and potassium—key electrolytes that support muscle function. In contrast, tap water is often depleted of these minerals and may contain unwanted chemicals such as chlorine, fluoride (a known autoimmune trigger), and lead.

If you use a reverse osmosis water filtration system, be sure to re-mineralize your water to restore essential nutrients.

A simple, cost-effective way to boost anti-cramp electrolytes is by adding natural salts to your water. You may have seen bulk bins of pink, blue, green, or black salts at grocery stores—each color represents different nutrient compositions. Add just a pinch to your water; it doesn’t need to taste salty to be effective.

For added nutrition and flavor, try infusing your water with:

·         Sliced berries

·         Fresh citrus (lemon, lime, orange)

·         Cucumber

·         Mint leaves

If you prefer electrolyte powders for quick hydration, always read the ingredient label. Avoid products containing sugar alcohols (such as xylitol, sorbitol, erythritol, and maltitol) or those high in carbohydrates, as they have unwanted side effects.

Certain prescription or over-the-counter medications can deplete nutrients or contribute to dehydration, increasing the likelihood of the famed Charley Horse. If you suspect your medication is a factor, contact me for a consultation to pinpoint which nutrients need replenishing through diet or supplementation.

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