Some athletes sip on water, sports drinks, or coconut water to fuel their workouts. Others drink pickle juice or munch on a crunchy pickle to fend off cramps during exercise. If the latter approach made you do a double-take, you might be surprised to learn that pickle juice may actually help relieve muscle cramps from exercise. 

While pickle juice for cramps isn’t a surefire cure, some evidence suggests a sip or two may provide quick relief. We spoke with a sports medicine doctor and a sports dietitian about what you need to know about muscle cramps during a workout, from why they happen to how to treat and prevent them—with a salty sip of pickle juice or otherwise.

What Causes Muscle Cramps During a Workout?

There are a number of reasons why you might get a muscle cramp—a sudden, uncomfortable contraction or spasm—during exercise, says Lara Morgan Lee, MD, a board-certified sports medicine physician. Those include dehydration, electrolyte imbalance, and changes in neuromuscular function, among others.

In particular, one leading explanation behind muscle cramps involves excess sweating. When you sweat a lot (especially in high heat), you can get dehydrated and your electrolyte levels can get thrown out of whack, leading to uninvited muscle cramps. “The theory is that muscles have a higher tendency to contract [under these conditions], so it makes sense that muscle cramps may happen on a hot, sunny day when you’re exercising for a longer period of time,” Dr. Lee says.

That said, it’s not completely clear if dehydration or electrolyte imbalance alone triggers cramps. After all, you can still cramp up at the beginning of your workout or when you’ve been exercising in an indoor, temperature-controlled environment, she points out.

Muscle cramps may also be neuromuscular in nature. That means your cramps could be tied to how your muscles and nerves work together to help you move. The communication pathways that control neuromuscular function may glitch, triggering a problem that makes the muscle cramp, Dr. Lee explains.

Likely, there may be some combination of the two (a neuromuscular cause and a dehydration or electrolyte cause) behind a muscle spasm, Dr. Lee says, something that’s reflected in a 2021 review in the Journal of Athletic Training. 

Is Pickle Juice Good for Cramps?

Pickle juice may help relieve muscle cramps, and while more research is needed, experts say it generally can’t hurt to try.

According to a 2020 analysis in The Journal of Strength and Conditioning Research, both yellow mustard and pickle juice were found to be the most practical foods for potentially preventing or treating muscle cramps in athletes. And a 2010 study published in the journal Medicine & Science in Sports & Exercise found that a few sips of pickle juice inhibited electrically induced muscle cramps in healthy men. 

How Pickle Juice Relieves Cramps

First, let’s talk sodium. It’s often assumed that because pickle juice is chock-full of salt—about 3 ounces of pickle juice contains 308 milligrams of sodium, or roughly 14 percent of your daily value—you’re feeding muscles a necessary electrolyte (sodium) to relieve a muscle cramp.

Theoretically, this makes sense. Sodium is a key electrolyte our body needs, and it’s a common ingredient in sports drinks, alongside other minerals such as potassium. These electrolytes, which are lost when you sweat, maintain your body’s fluid balance and are involved in muscle contraction and relaxation, as well as nerve impulses, according to the Harvard T.H. Chan School of Public Health. “Sodium helps plump muscles up full of fluid so they don’t cramp as much,” Dr. Lee explains. 

The catch? It takes time for your body to absorb nutrients when you’re consuming electrolytes like sodium. “Research on pickle juice suggests that [cramp relief] happens much quicker than it should [via nutrient absorption], and so it may not be the electrolytes in pickle juice that’s responsible,” she says.

Rather, drinking pickle juice for cramps may work due to its effect on neuromuscular function. “Digestion starts in the mouth,” Dr. Lee says. Our bodies are quite complex, and there are receptors in your mouth that send information to your brain about what you’re consuming. The theory is that when pickle juice swirls around in your mouth, it may stimulate your oropharyngeal reflex and trigger changes to certain neurons involved in muscle cramping, allowing the muscle to relax, per the aforementioned study in The Journal of Strength and Conditioning Research. 

But what makes pickle juice better at kickstarting this process than other beverages? The acetic acid (which is what gives the brine its sour bite) and salt in pickle juice are thought to trigger the cramp-relieving reflex faster than water, a narrative review in Muscle & Nerve indicates. 

That said, not all research on pickle juice for cramps is encouraging. In fact, one 2021 study in the journal Applied Sciences suggests that cramp duration or discomfort was no different after ingesting or swishing with pickle juice compared to water. And some experts are skeptical of the practice’s effectiveness.

So given the mixed research on the topic, could it be worthwhile to try pickle juice for cramps?

Should You Try Pickle Juice for Cramps?

Go ahead and take a swig of pickle juice if you’d like. “I’m all for trying out pickle juice,” says Umo Callins, RDN, a sports dietitian and certified personal trainer with Well Rooted Health & Nutrition. “There’s evidence that it works, although it won’t be effective for everyone. It’s worth having it as an option, but it’s not the only way to release cramps.”

That means if you hate the taste of pickles or pickle juice, there’s no reason to feel like you have to follow this hack for muscle cramps. Mustard may work via the same mechanisms as pickle juice if you prefer its taste. And of course, there are other ways to get rid of cramps, which we share below.

However, if you regularly get bad muscle cramps and you haven’t found a go-to solution, there is very little downside to trying pickle juice for cramps, as long as your kidney function is normal, Dr. Lee says. 

Tips for Trying Pickle Juice for Cramps

OK, so you want to give pickle juice for cramps a try—but where to begin? 

There are pickle juice sports drinks you can buy, which are typically made with water, vinegar, flavorings, and some added nutrients such as vitamin C. However, you can simply sip some of the brine from a jar of dill pickles or consume pickle slices, Callins says. 

No matter your approach, the first thing to keep in mind is that 8 ounces of pickle juice does not equate to 8 ounces of a sports drink. (You’d have to really love pickles for that.) 

“These are formulated differently,” Dr. Lee says. Pickle juice tends to have a higher osmolality, meaning it’s more concentrated. Dr. Lee recommends starting with very small amounts—one or two sips—to see if it helps your body release a cramp. Given the theory that pickle juice for cramps works on a neuromuscular level, you likely only need a little bit in your mouth to trigger those pathways, rather than guzzling down larger amounts like you might with a sports drink to replenish hydration and electrolytes.

Also good to know: Many athletes like to have pickle juice on deck for an endurance event, Callins says. If that’s something you’d like to have as an option, be sure to try drinking pickle juice throughout your training—especially during a workout that emulates the conditions of the event, such as a long run before a marathon, so you know how your body responds. (Race day is not the time to find out that pickle juice makes you gag, after all.)

Are There Any Downsides to Drinking Pickle Juice for Cramps?

So long as you don’t have any kidney issues, experts say there are very little disadvantages to drinking pickle juice for cramps. Still, there are a couple of downsides to consider. 

It’s Packed with Sodium

As highlighted earlier, pickle juice has tons of sodium, delivering hundreds of milligrams in just a couple sips. Of course, sodium is a necessary nutrient for the body, particularly during an intense workout. (The American College of Sports Medicine even recommends consuming 300–600 milligrams of sodium per hour during prolonged exercise.) But consuming too much is linked to high blood pressure and an increased risk of heart disease and stroke, according to the Centers for Disease Control and Prevention (CDC).

That’s why federal guidelines recommend sticking to 2,300 milligrams of sodium or less per day. Meanwhile, the American Heart Association restricts that guidance even more, advising most folks to keep it to 1,500 milligrams or less per day. If you have kidney disease or high blood pressure, it’s especially important to stick to that 1,500-milligram mark, says the National Kidney Foundation.

Depending on the recommended sodium limit you’re following and how much pickle juice you plan on consuming, the briny beverage could put a huge dent in your sodium allotment for the day—or easily send you over the limit. It’s hard to say how much sodium you’re getting if you’re taking small sips or swishing it in your mouth, so just remember that amount matters in this conversation.

Also worth considering: The amount of sodium differs between brands, so check the label of the pickle juice you’re drinking. Some might deliver more than 250 milligrams of sodium in a single ounce.

All to say: Your unique sodium needs, and whether or not pickle juice should fit into it, will depend on your exercise or training, as well as any health conditions you have, such as hypertension or kidney dysfunction.

It Lacks Convenience

It may not be easy to carry pickle juice with you during a long run or bicycle ride, as you’d need to pre-portion out containers. (Should it leak or spill, you’ve also got a pungent mess on your hands.) 

Some products make traveling with them easy by selling shot-sized bottles of pickle juice that are portable and quick to open mid-workout. That said, this is a more expensive option compared to purchasing a large jug of the salty stuff, so see what works for you. 

More Tips for Relieving and Preventing Muscle Cramps

Remember, sipping pickle juice is far from the only way to relieve muscle cramps. Here are a few tips for relieving cramps when they strike—and for preventing them from happening in the first place.

1. Warm Up

Give your muscles a chance to warm up with light movement before jumping into a lifting routine or hopping in the saddle. “Warming up muscles gets your core temperature up and allows nutrients to get to muscles,” Callins says. 

It’s smart to incorporate a warm-up into the beginning of any workout, but it’s especially crucial if you’re going to exercise for a longer duration (45 minutes or more), if you’re planning to do a hard workout, or if you exercised vigorously yesterday, Callins adds. 

Incline walking, slow pedaling on a bike, or dynamic stretches like butt kicks or high knees are all good examples of warm-up exercises that get blood and oxygen flowing to muscles and prepare your body for the work ahead. There are tons of guided warm-up classes on the Peloton App that make it easy.

2. When a Cramp Strikes, Stop What You’re Doing

You shouldn’t try to push through a muscle cramp. Of course, that can be difficult to do if you’re trying to hit a certain pace during a run, competing for a certain Leaderboard spot during a ride, or have limited time to exercise and just want to get through your workout. But the first step in finding relief is stopping the activity that’s triggering the cramp, Dr. Lee says, so it’s important to take a pause when muscle cramps show up.

3. Stretch and Massage the Area

Next, get your hands to work with a self-massage on the area that’s cramping up. “The best treatment we have is stretching and massage of the tissue,” Dr. Lee says. “That’s what makes the cramp break.” After the cramp goes away, you should be OK to resume your workout, according to experts at Houston Methodist.

4. Stay Hydrated

In case dehydration or electrolyte imbalance are causing your cramps, make sure you enter exercise well-hydrated with balanced electrolyte levels—and then replenish during your workout, especially if you’re exercising in the hot sun, working out for an extended time, or are sweating a lot, Dr. Lee suggests. 

5. Add In Mobility Work

Mobility training incorporates exercises that strengthen your body and allow you to move with ease. It can be valuable for everyone, but it’s particularly helpful if you experience persistent muscle cramping, Dr. Lee says. For example, “if you always get a cramp in your quad muscle, there’s probably a reason, such as how you move that leg, weakness in supportive muscles, movement patterns, or muscle fatigue,” she explains. 

If you need extra help with mobility training or working on movement patterns, consider seeing a physical therapist for individualized recommendations.

6. Eat a Balanced Diet

It’s not necessary to solely rely on sports drinks or electrolyte beverages to give your muscles the nutrients they need, Callins says. “Make sure your everyday meals and snacks are adequate in these electrolytes,” she says. For instance, fruits and veggies are rich sources of potassium, beans are high in magnesium, and dairy is packed with calcium. 

7. See a Medical Provider, If Needed

Can you pretty much count on cramps to show up during or after exercise? Are they preventing you from finishing a workout, or are you holding back during sweat sessions to avoid a cramp? Persistent issues require an evaluation by your doctor or a sports medicine physician. 

Usually, muscle cramps are harmless. But if you experience a muscle cramp along with more alarming symptoms, such as dizziness, nausea, dark urine, or altered consciousness, seek medical attention right away. Experiencing muscle cramps after your workout or getting them throughout your entire body are other signs you should check in with a healthcare provider.

The Takeaway

Pickle juice for cramps is thought to work because it stimulates a neuromuscular reflex that tells your brain to release a muscle cramp. Pickle juice may be particularly effective at triggering this cramp-relieving reflex due to its combination of salt and acetic acid. 

It’s generally safe to give pickle juice for cramps a try if you’re interested, but stick to one or two sips initially to see how your body reacts. And remember, one of the best ways to head off cramps is by practicing healthy lifestyle habits, which will help set up your muscles for their best performance during a workout. That means maintaining a balanced diet, warming up with the appropriate stretches, and staying properly hydrated. But if you find yourself frequently experiencing muscle cramps during exercise, it’s a good idea to check in with your healthcare practitioner.