#electrolyte levels

-- sodium = 135 to 145 mEq/L

-- potassium = 3.5 to 5.0 mEq/L

-- magnesium = 1.3 to 2.1 mEq/L

-- calcium = 9.2 to 10.4 mEq/L

-- chloride = 100 to 106 mEq/L

-- bicarbonate = 23.1 to 26.7 mEq/L

-- phosphate = 1.4 to 2.7 mEq/L

-- sulfate = 0.6 to 1.2 mEq/L

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Health benefits of coconut water during pregnancy

There are a number of foods you may be concerned about when you’re pregnant. One option is to drink coconut water when pregnant. Coconut water is a delicious and hydrating beverage that can also offer your body with the essential nutrients it needs to stay healthy. Drinking this clear, isotonic beverage is a popular way for people to re-energize and replenish themselves. Because coconut water…

By Nancy Matsumoto, WSJ, April 29, 2013

Many of us have been there: A sudden, intense muscle cramp in the leg or foot sends us shooting out of bed in pain, or desperately limping about as we try to massage it away. To find out what causes these unwelcome spasms and how to prevent them, we turned to Nicholas Morrissey, a vascular surgeon at NewYork-Presbyterian Hospital/Columbia University Medical Center.

What causes sudden muscle cramps? Dehydration, whether due to insufficient fluid intake or sustained and heavy exercise, is a prime and sometimes overlooked culprit, says Dr. Morrissey. Lack of fluids causes a loss of electrolytes--sodium, potassium and calcium, to name a few--and "if your electrolytes are out of whack, you can have spasms."

Other causes include "mechanical stress on muscles" from standing for long periods, or muscle fatigue from walking on a hard surface. Both can result in nocturnal cramps. The toxins ingested by heavy smokers and the electrolyte imbalances that can result from excessive alcohol consumption may also be a source of sudden muscle cramps.

Certain medications, such as diuretics, statins and beta blockers can cause muscle cramping. It is best to consult your doctor, as "usually there are alternatives" to those medications--though they have to be introduced "in a way that minimizes adverse effects," Dr. Morrissey advises.

Most people who experience sudden spasms who aren't athletes tend to be in their 40s or above, Dr. Morrissey says. In those cases, the spasms could be due to "level of activity, or just the aging process of the muscles and nerves."

In general, Dr. Morrissey adds, physicians hear "a lot of complaints" about muscle cramps. "They can be annoying, but if it's not sustained or increasing in incidence, we don't consider it to be serious."

When is further investigation truly warranted? If cramps persist or worsen--and dehydration is not an issue--Dr. Morrissey advises seeing a primary-care provider who can have blood work done to look at electrolytes, mineral levels and muscle proteins. Low magnesium levels, in particular, are often associated with muscle spasms. A physician might recommend taking a magnesium supplement, although patients with kidney impairment must be careful as too much magnesium can be dangerous for them. Another suggestion: to get more potassium through increased intake of fruits and green vegetables.