Hi, thanks for writing to HCM. Generally, an adult individual should consume atleast 3 litres of water a day. Though Dehydration is one of the causes for muscle cramps, they may also be related to muscle fatigue due to overuse, Deficiencies of calcium, Potassium and Vitamin D, Smoking, Diabetes etc. The general treatment guidelines include - foods such as bananas, potatoes and dried fruit which contain high potassium levels are to be consumed often. - calcium fortified foods like seafood and fish, almonds, flaxseed, oats,sesame seeds can help in preventing muscle spasms - Avoid foods acidic foods and drinks like tomatoes and vinegar which blocks the body’s natural ability to absorb calcium. - Stretch your leg muscles or ride a stationary bicycle for a few minutes before you go to bed - During an acute attack of muscle spasm massage the cramped muscle with your hands or with ice or take a hot water bath to relieve the cramp Hope this information is helpful. Good day