### Stay adequately hydrated
Drink fluids regularly throughout the day, especially when you're exercising or sweating heavily. Water and other nonalcoholic, non-caffeinated fluids can contribute to maintaining hydration. Mayo Clinic+1
Remember that individual fluid needs vary, particularly for people with certain heart, kidney, or other medical conditions. If you've been instructed to restrict fluids, follow your healthcare professional's advice rather than increasing your intake on your own.
### Stretch before bed
Gentle calf stretching before going to sleep may help reduce nighttime cramps for some people. The NHS recommends regular calf-stretching exercises and describes a routine that can be performed several times a day, including before bedtime. nhs.uk
Consistency matters more than intensity. Gentle stretching is preferable to aggressive stretching.
### Keep your legs moving
Light activity may help. Mayo Clinic notes that a few minutes of light exercise, such as using a stationary bicycle before bedtime, may help prevent nighttime cramps. Mayo Clinic
