Weekend Warriors (or Parkgoers): Take a hot shower to prevent leg cramps.
Spending a long day outside can tire you out and stay with you even after you’re in bed. Leg cramps can attack when you least expect them, caused by overuse, dehydration or both.
Staying well hydrated all day is the best prevention. But drinking water before bed can help get your body rehydrated if you need it.
Taking a hot shower can also help. Heat helps relax muscles. So taking a hot shower before bed means your muscles will be less likely to cramp overnight. Try some simple stretches during or after your shower to enhance the effect.
Any one of these alone can help prevent muscle cramps, but combining them is your best bet for preventing muscle cramps from disturbing your sleep.
Dehydration can lead to other symptoms as well, some of them serious. If you experience any dizziness, weakness or disorientation, call 9-1-1 or go to an ER.