- 1). Drink more water. Dehydration is responsible for many ailments, leg cramps included. Try to take in six to eight cups of water a day to keep muscles supple and hydrated. Foods high in water content are a great option too. Try to eat more fruits like watermelon and leafy green vegetables.
- 2). Increase daily intake of calcium and potassium. These two minerals aid in the body's processing of fluids (see step one). For added calcium, try low fat yogurt and fat free milk to get a big dose of daily calcium. Vegetables like kale, broccoli and bok choi are also loaded with calcium. Potassium rich foods include bananas, meats, poultry, fish and avocados. Also, try taking a calcium supplement before bed.
- 3). Light exercise before bed can help stimulate blood flow in the legs. Take a short walk or ride a bike a short distance to engage the leg muscles before laying down. Stretch calves before bedtime.
- 4). Wearing shoes with ample arch and ankle support can help keep the body in proper alignment during the day.
- 5). Leg cramps that are brought on by walking can be frustrating and embarrassing. For both night leg cramps and walking leg cramps that can't be improved with diet and exercise, see a doctor. Prescription drugs are available to treat extreme cramps when nothing else helps.
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