Why You Get Muscle Cramps or Body Aches While Fasting (And How to Cope)

What Are Muscle Cramps?

Muscle cramps can occur for a number of reasons, according to the Ohio State University Wexner Medical Center, including:

  • Dehydration
  • Electrolyte imbalances
  • Muscle fatigue
  • Loss of muscle control

"Research does suggest inadequate stretching and muscle fatigue lead to uncontrolled contractions in the muscle," says Sharon Zarabi, RD, program director at Long Island, New York-based Northwell Health's Katz Institute for Women's Health.

In addition, if you overexert yourself, don't exercise regularly or skip out on a stretching routine, your muscles will most likely fatigue, and their neural reflex activity will be affected, Zarabi says. That lack of oxygen leads to buildup of lactic acid, which can also produce cramps, she says.

Can You Get Muscle Cramps While Fasting?

"Fasting or very low-calorie diets can cause cramping because you are depleting the muscle of minerals and electrolytes," Zarabi says.

According to the Cleveland Clinic, other steps you can take to relieve fasting cramps include the following:

  • Avoid caffeine
  • Exercise regularly
  • Stop the activity that caused the cramp

How Much Water Should You Drink?

To help you stay hydrated and avoid cramping, use this equation to determine how much water you should drink every day:

Preventing Cramps While Fasting

There are also steps you can take to prevent cramping while fasting (or anytime). According to the Ohio State Wexner Medical Center, these include:

  • Increasing hydration
  • Getting more rest
  • Stretching your muscles

Getting enough electrolytes is also key to avoiding cramps. Magnesium is one major electrolyte that helps calm the muscles and is crucial for enzymatic reactions, including muscle contractions in neuromuscular signaling, which is directly associated with muscle cramping, Zarabi says.

According to the Office of Dietary Supplements, some good sources of magnesium include:

  • Spinach
  • Legumes like beans and lentils
  • Nuts like almonds and cashews
  • Seeds like pumpkin and chia seeds
  • Whole grains like brown rice and whole-wheat bread

"Review your diet with a healthcare professional to assess adequate protein, healthy fats, complex carbs, minerals and hydration," Zarabi says. "Food is medicine and our best form of treatment, so no need to run to the pharmacy for supplements. Reevaluate your diet and ensure you have all colors of the rainbow on your plate."

Bottom line: If you're fasting, make sure you're getting enough water and electrolytes (like magnesium, potassium and calcium) to keep those pesky cramps at bay.

Read more on: livestrong, pains