Cramps vs Contractions

FTM here and I’m 30 weeks, 2 days pregnant. My cramping has been increasing lately but being a first time mom I realized I don’t know what distinguishes regular menstrual cramping from contractions. Usually when I cramp, more water intake subsides them. Other times cramping is followed by diarrhea, but every so often I just get some cramping that goes away with time.

When distinguishing between menstrual type cramping and contractions how do I tell them apart? What are some key differences to look out for?