TLDR: Cramp mid-run? Heard pickle juice might help? You’re not alone. This blog sums up the science: cramps aren’t just about electrolytes or dehydration. In fact, newer theories point to muscle fatigue and nerve misfires. Pickle juice might help short-circuit cramps, not because of the sodium, but because of how its sharp taste tricks your nervous system. It’s not a miracle cure, but it could be worth a shot, alongside good fuelling, smart pacing, and training your body for what race day demands.
You’re 35km into a marathon. Everything hurts, but in a manageable, “I signed up for this” kind of way. Then suddenly your hamstring seizes up like it’s been unplugged from your nervous system. Not ideal. Welcome to the unpredictable and quite frankly annoying world of exercise-associated muscle cramps.
A muscle cramp is an involuntary, painful contraction of a muscle or muscle group. It usually comes on suddenly and doesn’t resolve immediately. In endurance sports, they often hit the calves, quads, hamstrings, or feet, usually right at the moment when you least want them.
The short answer? We still don’t fully know.
There are two main camps in the cramp cause debate:
Dehydration & electrolyte imbalance theory
This is the old-school theory: that fluid loss and sodium depletion lead to nerve hyperexcitability and cramps.
It’s intuitive, especially in hot conditions or long races.
But research has failed to find consistent differences in hydration or electrolyte status between crampers and non-crampers.
Neuromuscular fatigue theory
This is a more recent theory. It suggests that when a muscle is fatigued, the communication between nerves and muscles doesn’t end work as well as it should.
Reflexes that usually stop a muscle from over-contracting stop working properly, leading to cramping.
It’s supported by evidence showing that cramps often occur after prolonged or unfamiliar exercise, especially in hot conditions.
The takeaway? Cramps are probably caused by a messy blend of neural fatigue, muscular overload, and maybe some individual quirks in how your body regulates itself under stress.
Pickle juice has been used by trail and ultra runners for a while to combat cramp and recently some small but intriguing studies showed it could stop cramps faster at least compared to water or doing nothing.
Here’s what we know:
It works fast. In the study by Miller et al. (2010), participants who consumed 75 ml of pickle juice experienced relief from electrically-induced cramps in about 85 seconds on average, 45% faster than when they drank water.
It likely works via the nervous system. Researchers think the sharp, acidic taste of pickle juice stimulates receptors in the mouth and throat. These send signals to the spinal cord that inhibit the misfiring motor neurons causing the cramp.
It’s not about sodium. The quick timing makes it highly unlikely that electrolytes in pickle juice are absorbed and redistributed fast enough to play a role.
Athletes are a creative bunch. When something hurts or twitches, we’ll try almost anything once. Here are a few other cramp hacks you might have heard of:
Mustard: Often has vinegar, which could have a similar effect to pickle juice. Anecdotal but popular.
HotShot: A spicy commercial product designed to activate the same receptors as pickle juice. Some promising pilot data exists, but it’s early days.
Quinine: Found in tonic water, this used to be prescribed for cramps. It’s fallen out of favour due to safety concerns.
You can certainly reduce your risk, but no amount of beetroot, bananas, or bicarbonate is guaranteed to cramp-proof you. Your nutrition can be perfect and you can still experience cramp.
What may help:
Adequate carbohydrate intake: Low muscle glycogen is linked with fatigue, which may increase cramp risk.
Proper hydration: Not just during the race, but in the days leading up to it. Aim to be well-hydrated, not over-hydrated.
Balanced electrolytes: Especially sodium, if you’re a salty sweater. But again, sodium isn’t a cure-all for cramp.
Training specificity: Cramping often hits when you’re doing something your muscles aren’t used to. Race-day terrain, pace, or conditions can trip up your neuromuscular system if you haven’t trained in them.
Pacing: Going out too hard? Classic cramp territory. Create a sensible race plan and try to stick to it.
If you’re prone to cramping and the idea of shooting a salty vinegar bomb doesn’t turn your stomach, it could be worth a try. The side effects are low, and there is some promising evidence.
Just know that it’s not a cure-all. Think of it as another nutritional tool in your toolbox.
Paul is a sports nutrition consultant and educator with a PhD in Nutrition and Exercise Science. With over a decade of experience, Paul specialises in optimising performance and recovery for endurance athletes through evidence-based strategies. As a lecturer and researcher, Paul has published in peer-reviewed journals and worked with athletes, sports teams, and organisations to achieve peak performance.
