How to Prevent Leg Cramps Naturally Leg cramps, also known as muscle spasms or "charley horses," are sudden, painful contractions of the leg muscles, often occurring at night. They can disrupt sleep and daily activities. Fortunately, there are natural ways to prevent and relieve them. Common Causes of Leg Cramps Dehydration – Lack of fluids affects muscle function. Mineral Deficiencies – Low levels of magnesium, potassium, calcium, or sodium. Overexertion – Intense exercise or prolonged standing. Poor Blood Circulation – Sitting or lying in one position for too long. Pregnancy or Medical Conditions – Such as diabetes or nerve disorders. Natural Ways to Prevent Leg Cramps Stay Hydrated Drink enough water throughout the dayInclude electrolyte-rich drinks (coconut water, sports drinks) if sweating heavily. Eat a Balanced Diet Magnesium-rich foods: Spinach, almonds, bananas, avocados. Potassium sources: Sweet potatoes, oranges, beans, yogurt. Calcium foods: Dairy, leafy gr...