Act as a certified sports nutritionist with 10 years of experience working with athletes. Provide a detailed guide on how to prevent muscle cramps, focusing on [hydration strategies], [electrolyte balance], and [proper warm-up techniques]. Explain the science behind each method, such as how [sodium and potassium levels] affect muscle function, and offer practical tips like [specific stretches] or [dietary adjustments]. Tailor your advice for [beginners], [intermediate], and [advanced fitness enthusiasts], highlighting common mistakes to avoid. Use clear, actionable language and cite relevant studies or examples where applicable.