Full Game, No Cramps: Navigating Athlete Cramping
- Dawn Weatherwax, RD,LD,ATC,CSCS
- 3 hours ago
- 5 min read
Full Game • No Cramps
Cramps during activity are usually a result of a fluids + sodium mismatch (plus fatigue).
“He played the full game—no cramping. Thank you!” —Parent
1) The problem (what parents tell me)
“He cramps late—heat and tournaments are even worse.”
“We drink tons of water and it still happens.”
“Headaches, puffy fingers, bathroom runs, upset stomach.”
“What’s right: pickle juice, sports drink, tablets, salt?”
🧂2) Hidden issue (simple science)
Sweat removes water and sodium. If you replace only water, blood sodium can drop and muscles misfire—especially when tired. Sodium loss is personal; one bottle doesn’t fit all.
How common is cramping? (quick stats—esp. under 18)
Youth/HS heat events: Heat cramps are a large share of exertional heat problems in kids/teens.
HS Football: Highest heat-illness risk in preseason; cramps are a major portion.
Context from other sports: Triathlon ~20% report cramps; marathon/endurance ~18–70%; American football cohorts 30–53% (definitions vary—personal testing matters).
🏈 3) Real solution (Sample game-day plan—start at breakfast)
As a general rule of thumb, aim for ½ your body weight (lb) in total fluid ounces per day.
For example, a 150 lb athlete should aim for 75 oz of fluid per day (excluding practice and game hydration).
Aim for an additional 16-32 oz of fluid per hour of activity.
⏱️Spread fluid intake throughout the day with 16-32 oz within the first 3 hours of your day.
During activity, do not exceed 32 oz per hour.
Sample game-day plan
Wake → + the first 3 hrs (breakfast window)
Drink 16–32 oz total.
Include 500–1000 mg sodium across those drinks/foods.
+3 → +6 hrs (9a–12p)
Drink 16–32 oz.
Add ~500 mg sodium.
12p → 3p (mid-day)
Add ~1000 mg sodium with your fluids/foods.
3p → 6p (late afternoon)
Drink 16–32 oz.
Add ~500 mg sodium.
6p → 7p (pre-game)
Drink 16–20 oz.
Add ~500 mg sodium.
Game (7p → final whistle)
Drink ~16–32 oz per hour (do not exceed 32 oz/hr).
Include ~500 mg sodium per hour.
Notes to make this easy
Fluids can be: water, unsweetened tea, milk/lactose-free milk, nut milks, sports drinks, smoothies, protein shakes.
Sodium from foods (pretzels, broth, pickles, tomato juice, tortilla + cheese), a measured pinch of table salt in a 16–24 oz bottle (⅛ tsp ≈ 290 mg; ¼ tsp ≈ 580 mg), or a clearly labeled electrolyte mix.
Practice your exact choices before game day.
⚠️Weight & safety checks
Aim to finish near start weight (avoid >~2% loss).
Never end ≥ 2 lb heavier than start—likely too much plain water.
Post-game: replace about 24 oz of fluid per pound lost over the next few hours (not all in the first hour).
First hour rule: replace ~1 lb (≈ 24 oz).
Easy option: 24 oz chocolate milk (carbs + protein + sodium + fluid).
Conclusion
Water alone isn’t the fix. Start at breakfast, spread fluids throughout the day, add sodium, and stay within safe daily/hourly caps. Track weight change and adjust. If cramps continue after 1–2 practices or games, stop guessing—test and personalize so your athlete finishes every game strong.
Important: This article is a starting template, not medical advice or a guarantee. For reliable results, book a consultation for sweat-sodium testing and a personal plan. In my practice, athletes who complete testing + follow the plan have reported no cramping in games. Results vary; consultation required.
4) Action (do these now)
💧Free Hydration Guide (30 liquid options): Click Here!
📺Watch Food for Speed TV (YouTube): https://www.youtube.com/@FoodforSpeedTV
🧪 Testing & Consultation (SN2Go / DWSNA): https://www.SN2G.com
💊Supplements (Fullscript): https://us.fullscript.com/welcome/sn2go
Pain points we directly solve
Late-game cramps and heat-day collapse
“Water-only” plans that backfire
Confusing product choices
Low-cost travel options
Faster recovery for back-to-back games
Authority boosters
Dawn Weatherwax, RD, LD, ATC, CSCS — Sports Dietitian, Athletic Trainer, Strength & Conditioning Specialist
Host, Food for Speed TV — fast, clear episodes for families
Testing + plan → families report cramp-free games when they follow it
Mission: remove every barrier with simple, safe, science-based steps
🎥 Watch Athlete Testimonials
See how we helped Levi overcome game day cramping at Food for Speed TV.👉 Food for Speed TV YouTube
Work with me / Watch what works
Food for Speed TV (YouTube) — real stories, snack systems, hydration fixes:
Fuel to Win Quiz (+30 Days Free) — find your athlete’s biggest fuel gap fast:
SN2Go (Services & Academy) — book testing & a plan:
Supplements (trusted dispensary) — Fullscript store:
Super Patches (optional support for calm/focus/defense/gut/strength/allergies)
💬 Why Listen to Me?
I'm Dawn Weatherwax — an internationally recognized registered dietitian, strength coach, and athletic trainer with over 20 years helping athletes reach their full potential.
I’ve helped thousands of young athletes:
Build lean muscle
Stay injury-free
Perform at the highest level — without fads or extreme diets
I created Food for Speed TV and the Dawn Weatherwax's Sports Nutrition Academy to give real families real solutions — not just the elite few.
❓ Frequently Asked Questions
Why does my athlete cramp even when they “drink a lot”?
Water alone can dilute sodium. Cramps often come from a fluids + sodium mismatch plus fatigue. Include sodium with fluids and spread intake across the day.
What should they drink?
Water, unsweetened tea, milk/lactose-free milk, nut milks, sports drinks, smoothies, protein shakes. Choose options that list sodium, or add a measured pinch of table salt to 16–24 oz (⅛ tsp ≈ 290 mg; ¼ tsp ≈ 580 mg).
What should they do after the game?
Replace ~24 oz per pound lost over a few hours (not all in the first hour). A simple start: 24 oz chocolate milk (carbs, protein, sodium, fluid).
How do we know if we over- or under-hydrated?
Aim to finish near start weight (avoid >~2% loss). If they end ≥2 lb heavier, they likely over-drank plain water—pull back and include sodium.
Are salt tablets/pickle juice necessary?
Not required. Many athletes do fine with foods + drinks that clearly list sodium or with a measured pinch of salt in a 16–24 oz bottle. Practice options in training.
How do we estimate sweat needs at home?
Weigh before and after practice, track fluid in and bathroom out. Use that to target ~16–32 oz per hour next time, and include ~500 mg sodium per hour.
When do we need professional help?
If cramps persist after 1–2 practices/games, stop guessing. Book sweat-sodium testing and a personalized hydration plan for reliable results.
Where can I learn more about fueling for performance?
🎥 Watch Food for Speed TV on YouTube
🎓 Join Dawn Weatherwax’s Sports Nutrition Academy (DWSNA)
🧪 Get 1-on-1 testing and support at Sports Nutrition 2Go
📍 Liberty Township, OH | ☎️ 513.779.6444 | ✉️ info@sn2g.com
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