Most Pilates students have found themselves struggling through class with a muscle cramp at one time or another, not knowing whether to leave early or ride it out. Ever wonder how you can avoid the annoyance altogether? When it comes to cramping, a few small changes to your diet may help.

Coconut water, even the packaged kind, is a great source of electrolytes.

"Everyone gets cramps," says Lisa Sasson, a registered dietitian and clinical assistant professor at New York University. One of the most prevalent causes of muscle cramping is sweating out electrolytes and not replenishing them, she explains.

The essential electrolytes are sodium, magnesium and potassium, so making sure your diet has a healthy balance of all three can help prevent cramping. Surprised to see sodium listed? Most people don't know it's essential to a healthy exercise routine.

"Make sure you have sodium in your diet," Sasson says. "It's OK to salt your food, especially if you sweat a lot. Choose healthy foods, like tomato juice, pretzels or popcorn."

Sports drinks aren't only for athletes such as football and basketball players. Picking up a bottle of an electrolyte-rich drink can help alleviate the pain for Pilates students, too. This can be an effective quick fix, but it's best to ensure that you get plenty of electrolytes from the foods you eat.

Sasson warns, too, that muscle cramps are yet another reason to avoid fad diets. Low-carb diets forbid some important high-potassium fruits, and super-low-sodium diets can be dangerous for people who exercise-and therefore sweat-regularly.

"Eat all your food groups," Sasson says. "People on fad diets don't always eat the right fruits and vegetables."

Drinking plenty of water can help alleviate the pain too: Dehydration is another cause of muscle cramping.

"A lot of times in the mornings, you have coffee, not water," says Kelly Kane, owner of the Kane School of Core Integration in New York City. She recommends drinking two glasses of water when you wake up.

Pilates students who live in particularly hot climates should be extra careful, since heat can speed up dehydration.

Though cramping can occur anywhere in the body, the most common cramp for Pilates fans is in the foot, as students get used to gripping the bar or resistance bands with their feet, explains Kane. That's not surprising-each foot has 20 muscles; learning to work through and strengthen them can take some practice.

If you do get a cramp, Sasson recommends sitting out for a minute and resting. "Stop and massage the muscle," she says. "If your body's in pain, it's telling you something."

What to Eat

Prone to cramps? Replenish electrolytes by adding these items to your grocery list.

High in Potassium

All fruits and veggies, especially avocados, artichokes, broccoli, kale, lima beans, peas, potatoes, summer squash, sweet potatoes, bananas, kiwis, mangos, oranges, strawberries, tomatoes and watermelons.

High in Magnesium

Whole grains, including whole-wheat bread, quinoa, oatmeal and whole-grain cereals.

Healthy Sources of Sodium

Tomato juice, lightly salted popcorn, pretzels or baked tortilla chips and sports drinks.

A Healthy Source of Potassium, Magnesium and Sodium

Coconut water-it's carried in health food stores and is a good source of all three electrolyte-boosting elements.

Abby Tegnelia is a writer in Austin, Texas.