What Should I Drink for Muscle Spasms? Understanding Hydration and Electrolytes

October 11, 2025 •

4 min read

According to the Cleveland Clinic, dehydration is a leading cause of muscle cramps. The right fluids can restore the electrolyte balance needed for proper muscle function, which is essential for knowing what you should drink for muscle spasms to find relief and prevent future occurrences.

Quick Summary

Muscle spasms often result from dehydration or electrolyte imbalances. The right beverages, such as electrolyte drinks, coconut water, and certain fruit juices, can replenish vital minerals like potassium and magnesium. Proper hydration is key for maintaining healthy muscle and nerve function, helping to reduce the frequency and severity of cramps.

Key Points

Electrolyte Replenishment: Dehydration and electrolyte imbalances, particularly low levels of potassium and magnesium, are primary causes of muscle spasms.
Coconut Water is a Top Choice: Naturally rich in potassium, sodium, and other electrolytes, coconut water is an excellent natural option for rehydrating and restoring mineral balance.
Oral Rehydration Solutions are Effective: For rapid replenishment, solutions like Pedialyte or DripDrop offer a balanced ratio of electrolytes and are especially useful after intense sweating.
Milk Aids Recovery and Prevention: Milk contains a combination of protein, carbohydrates, and key electrolytes, making it a great drink for post-workout recovery and sustained hydration.
Pickle Juice Provides Quick Relief: The acetic acid in pickle juice may trigger a nerve reflex that can stop a cramp almost instantly, though its high sodium content means it should be consumed sparingly.
Consistent Hydration is Key: Don't wait until you're thirsty to drink. Maintain proper hydration throughout the day, not just during or after exercise, to prevent cramps.

Understanding the Link Between Fluids, Electrolytes, and Muscle Spasms

When a muscle involuntarily contracts and seizes up, the resulting spasm or cramp can be incredibly painful. While muscle overuse or fatigue is a common trigger, dehydration and electrolyte imbalances are often the root cause. Electrolytes are essential minerals—including sodium, potassium, calcium, and magnesium—that carry an electric charge and are vital for numerous bodily functions, such as nerve signaling and muscle contraction. When you sweat heavily during exercise or hot weather, you lose both water and electrolytes. Without sufficient fluids and electrolytes, your muscle cells can't function correctly, leading to involuntary contractions and spasms.

The Importance of Key Electrolytes

Potassium: This mineral is critical for maintaining proper muscle and nerve function. Low potassium levels can interfere with muscle contraction and relaxation. Good sources include bananas, sweet potatoes, and orange juice.
Magnesium: Often called the "relaxation mineral," magnesium is vital for proper muscle function. A deficiency can lead to an increased frequency of muscle spasms, especially during the night. Nuts, seeds, and dark leafy greens are rich in magnesium.
Sodium: While often associated with negative health effects, sodium is an electrolyte that helps regulate fluid balance and is lost through sweat. Replenishing sodium is important for athletes during intense, prolonged activity.
Calcium: Working alongside magnesium, calcium is crucial for muscle contraction. Dairy products, fortified milk, and leafy greens are excellent sources.

Best Drinks to Consume During a Muscle Spasm

When a muscle spasm hits, a quick dose of hydration and electrolytes can often help. Some beverages offer a better nutritional profile for combating cramps than others.

Electrolyte-Rich Drinks

Coconut Water: Often called "nature's sports drink," coconut water is an excellent source of electrolytes, particularly potassium, with a single cup containing a significant amount. It also provides calcium, magnesium, and sodium, making it an ideal drink for rehydration. Unlike many commercial sports drinks, it provides these benefits with natural sugars.
Oral Rehydration Solutions (ORS): Products like Pedialyte or DripDrop contain a precisely balanced ratio of sodium, potassium, and carbohydrates to help the body absorb fluids more efficiently. While often associated with illness, they are effective for replenishing electrolytes lost during intense exercise.
Sports Drinks: Commercial sports drinks like Gatorade and Powerade can be beneficial, especially for high-intensity or endurance athletes. They are formulated to replace both fluids and carbohydrates for energy, though it's important to be mindful of added sugars. Low-sugar or zero-calorie versions are also available.

Natural Juices and Milk

Watermelon Juice: Watermelon is over 90% water, making it a great hydrator. It is also a good source of potassium and magnesium and contains the amino acid L-citrulline, which may help reduce muscle soreness.
Milk: An excellent post-workout or preventative drink, milk contains a natural blend of protein, carbohydrates, and electrolytes, including potassium, calcium, and sodium. This combination aids in both rehydration and muscle recovery.
Orange Juice: A single cup of orange juice is packed with potassium and provides some magnesium and calcium, offering a significant electrolyte boost. For an added benefit, choose a calcium-fortified brand.

Other Unique Remedies

Pickle Juice: Some athletes swear by pickle juice for immediate cramp relief. Studies suggest the effect may be neurological, with the acetic acid triggering a nerve reflex that stops the cramp. The high sodium content also helps restore electrolyte balance. A small sip is often all that's needed.
Bone Broth: This savory liquid is an excellent source of hydration and minerals, including sodium, calcium, and magnesium. Making it at home by simmering bones for an extended period can maximize its mineral content.

Beverage Comparison for Muscle Spasms


Drink Type	Key Electrolytes	Hydration Quality	Best For...	Considerations
Coconut Water	Potassium, Magnesium, Sodium, Calcium	High	Natural rehydration and electrolyte replenishment.	Lower in sodium than sports drinks; may be less suitable for heavy sweaters.
Sports Drinks	Sodium, Potassium, Carbohydrates	High	High-intensity exercise lasting over an hour; rapid replenishment.	Often contain added sugars and artificial ingredients.
Milk	Calcium, Potassium, Sodium	High	Post-workout recovery and sustained hydration.	Also provides protein, which aids in muscle repair.
Watermelon Juice	Potassium, Magnesium	High	Natural hydration with antioxidant benefits.	Contains L-citrulline to help with muscle soreness.
Pickle Juice	Sodium, Potassium	Medium	Immediate cramp relief (neurological effect); fast-acting.	High sodium content; best consumed in small quantities.
Bone Broth	Sodium, Calcium, Magnesium	High	General hydration and mineral intake; can be hydrating during illness.	Mineral content can vary depending on preparation.

Conclusion

What you drink for muscle spasms is crucial for both immediate relief and long-term prevention. The most effective options focus on replenishing lost fluids and restoring the critical balance of electrolytes like potassium, magnesium, and sodium. While plain water is a good starting point for general hydration, beverages rich in these essential minerals, such as coconut water, milk, or a targeted electrolyte solution, offer a more potent solution during a cramping episode. For immediate relief, some people find success with pickle juice due to its unique neurological effect. Consistent, proper hydration throughout the day, combined with a nutrient-rich diet, is the best strategy to keep muscle cramps at bay.

Disclaimer: Consult a healthcare professional before significantly changing your diet or if muscle spasms persist or are severe.

Frequently Asked Questions

While plain water helps with general hydration, it may not be enough if an electrolyte imbalance is the cause of your spasm. For muscle cramps linked to heavy sweating, an electrolyte-enhanced drink is more effective at restoring mineral balance.

Yes, a magnesium deficiency is a common cause of recurring muscle spasms. Magnesium helps muscles relax, and insufficient levels can lead to involuntary contractions. Many drinks, like coconut water and milk, contain magnesium.

Yes, orange juice is a beneficial drink for muscle cramps. It is a high source of potassium and also contains some magnesium and calcium, all of which are important electrolytes for muscle function.

Some research suggests that a small amount of pickle juice, just an ounce or two, can relieve a muscle cramp within 49 seconds. The effect is believed to be neurological, stopping the nerve signals causing the cramp.

Sports drinks are not necessary for everyone experiencing a muscle spasm. They are most beneficial for athletes or individuals engaging in prolonged, high-intensity exercise that causes significant sweating and electrolyte loss. For others, natural options like coconut water or milk are often sufficient.

To prevent nocturnal leg cramps, ensure you are well-hydrated and have a balanced intake of potassium, calcium, and magnesium. Consider a small glass of tonic water (due to its quinine content), milk, or a smoothie with bananas and leafy greens before bed.

Yes, high intake of caffeinated beverages can potentially worsen muscle cramps. Caffeine is a diuretic, which can lead to dehydration and further aggravate an electrolyte imbalance. Moderating caffeine consumption can help prevent spasms.