How to Help Your Athlete Avoid Cramping on Game Day

Cramps can flip a game upside down in a matter of seconds. What looks like a small muscle spasm can take an athlete out of the competition and keep them from performing at their best. The key thing parents should understand: cramping doesn’t just happen during the game—it starts days and hours before.

3 Things Parents Need to Know About Cramping

1. It’s usually a preparation problem, not just a game-day problem.
   Cramping often comes from poor hydration, lack of electrolytes, or inadequate recovery in the days leading up to competition—not just what your athlete does the morning of.

2. Electrolytes matter as much as water.
   Drinking only water without sodium, potassium, or magnesium can actually throw off the body’s balance and trigger cramps.

3. Fatigue plays a huge role.
   Overuse, lack of sleep, and not properly fueling can all push muscles past their breaking point, making cramps more likely when the game intensity picks up.

2 Precautions to Take Before and During Games

1. Plan hydration ahead of time.
   Have your athlete sip water and electrolyes consistently the day before and morning of the game—not just chug a bottle right before kickoff. Add an electrolyte packet, sports drink, or natural options like coconut water to cover more than just fluid intake.

2. Fuel and recovery are just as important as fluids.
   Make sure they eat balanced meals with carbs, lean protein, and veggies leading up to competition. After practices and games, help them stretch, foam roll, and replenish with both food and fluids. Muscles that are under-recovered are prime candidates for cramping.

1 Action Parents Can Take Right Now

Start a game-week routine with your athlete. Write out a simple checklist: hydration plan, meals, and post-practice recovery steps. Stick to it consistently, not just on game days. When it becomes routine, your athlete won’t have to guess—they’ll already be prepared to perform without worrying about cramps.

✅ Parents, remember: the small details you help your athlete manage off the field—hydration, nutrition, rest, and recovery—are what keep them strong and cramp-free on the field.