In fact, some fruits and vegetables even have more potassium than what's behind that banana peel. Here are some of the foods high in potassium that will help you reach your daily goals:. According to the American Heart Association , potassium works to ease tension in your blood vessel walls, which helps to lower blood pressure numbers and decrease your heart disease risk.

According to the Centers for Disease Control and Prevention , potassium plays a main role in fluid balance, making sure your body has enough of the fluids it needs while balancing out the other minerals in your blood, especially sodium. By ensuring your cells have the necessary amount of water, your body stays hydrated.

Hence why many electrolyte powders and products contain both potassium and sodium for hydration. A cohort study published in the European Journal of Preventive Cardiology proves this, concluding that, for patients in their trial, a long-term adherence to the DASH diet, with relevant food substitutions, was associated with a lower risk of heart failure.

The DASH diet an acronym for "Dietary Approaches to Stop Hypertension" specifically focuses on meals that are lower in sodium and higher in the nutrients needed to help lower blood pressure: potassium, of course, as well as calcium and magnesium.

The DASH diet eating plan recommends aiming for 4, milligrams of potassium a day, which exceeds the adequate intake of 2, to 3, milligrams. This type of mechanism may not be one you think about often, but potassium helps your nerve transmitting signals, which in turn helps your skeletal muscle and your heart to contract normally for your everyday bodily functions, per an article published in the International Journal of Clinical and Experimental Physiology.

This is a part of electrochemical balance, where sodium goes into a cell and potassium leaves it, regulating your muscle and heart activity. If you are deficient in your potassium intake, it may cause your blood pressure to rise.

Without as much potassium in your system, your body may struggle to balance your sodium intake. High amounts of sodium in the blood can increase your blood pressure and raise your risk of stroke and developing heart disease.

Known as hypokalemia , when the amount of potassium in the blood is lower than normal range typically under 3 milliequivalents per liter , normal bodily function will start to shift.

The body's digestive system and bone health may be affected, as well as your risk for heart disease, and this imbalance could also lead to symptoms like constipation, abnormal heart rhythms, muscle weakness and even paralysis.

Hypokalemia can occur for a variety of reasons, but some of the most common include excessive sweating, eating disorders, excessive alcohol use, water pills diuretics and, of course, not getting enough potassium-rich foods in your diet.

Hypokalemia is diagnosed by a doctor through a blood test. Thankfully, having too much potassium also known as potassium toxicity isn't something we have to worry about too much. If the body has too much potassium, it will simply expel any excess through our urine.

Nevertheless, there are some cases where a person can experience potassium toxicity, which is called hyperkalemia. Hyperkalemia occurs when you have too much potassium in the blood, which can lead to a variety of symptoms.

Some are mild, like muscle weakness or numbness, and others can be a bit more severe, like abnormal heart rhythms, chest pain, nausea and vomiting. This condition is usually diagnosed through a blood test by a doctor. However, as of right now, there isn't significant evidence to suggest that hyperkalemia can be a result of eating a diet in high potassium, hence why the National Academies of Sciences, Engineering and Medicine didn't set a tolerable upper limit for intake because potassium isn't considered toxic unlike some nutrients, like taking too many fat-soluble vitamins.

Instead, hyperkalemia can occur from other factors, most commonly from kidney disease the kidneys help to balance the digested potassium and pass it through urine or taking certain medications, according to a review published in Drug Safety. Maintaining good fluid balance is important for optimal health.

Poor fluid balance can lead to dehydration , which in turn affects the heart and kidneys Summary: Fluid balance is affected by electrolytes, mainly potassium and sodium. Eating a potassium-rich diet can help you maintain a good fluid balance.

These messages are delivered in the form of nerve impulses and help regulate your muscle contractions, heartbeat, reflexes and many other body functions Interestingly, nerve impulses are generated by sodium ions moving into cells and potassium ions moving out of cells.

The movement of ions changes the voltage of the cell, which activates a nerve impulse Summary: This mineral plays an essential role in activating nerve impulses throughout your nervous system.

Nerve impulses help regulate muscle contractions, the heartbeat, reflexes and many other processes. However, altered blood potassium levels can affect nerve signals in the nervous system, weakening muscle contractions.

Both low and high blood levels can affect nerve impulses by altering the voltage of nerve cells 6 , The mineral is also important for a healthy heart, as its movement in and out of cells helps maintain a regular heartbeat.

When blood levels of the mineral are too high, the heart may become dilated and flaccid. This can weaken its contractions and produce an abnormal heartbeat 8. Likewise, low levels in the blood can also alter the heartbeat When the heart does not beat properly, it cannot effectively pump blood to the brain, organs and muscles.

In some cases, heart arrhythmia, or an irregular heartbeat, can be fatal and lead to sudden death Summary: Potassium levels have a significant effect on muscle contractions. Altered levels can cause muscle weakness, and in the heart, they may cause an irregular heartbeat.

High blood pressure affects nearly one in three Americans A potassium-rich diet may reduce blood pressure by helping the body remove excess sodium High sodium levels can elevate blood pressure, especially for people whose blood pressure is already high An analysis of 33 studies found that when people with high blood pressure increased their potassium intake, their systolic blood pressure decreased by 3.

In another study including 1, participants aged 25—64, scientists found that people who ate the most potassium had reduced blood pressure, compared to people who ate the least. Those who consumed the most had systolic blood pressure that was 6 mmHg lower and diastolic blood pressure that was 4 mmHg lower, on average A stroke occurs when there is a lack of blood flow to the brain.

Several studies have found that eating a potassium-rich diet may help prevent strokes 1 , They also found that eating a diet rich in this mineral was linked to a reduced risk of heart disease Interestingly, studies show that a potassium-rich diet may help prevent osteoporosis by reducing how much calcium the body loses through urine 24 , 25 , In a study in 62 healthy women aged 45—55, scientists found that people who ate the most potassium had the greatest total bone mass 2.

In another study with healthy premenopausal women, scientists found that those who ate the most potassium had more bone mass in their lower back and hip bones Kidney stones are clumps of material that may form in concentrated urine Calcium is a common mineral in kidney stones, and several studies show that potassium citrate lowers calcium levels in urine 29 , In this way, potassium may help fight kidney stones.

Historically, potassium has been used to treat water retention Studies suggest that a high potassium intake can help reduce water retention by increasing urine production and reducing sodium levels 4 , 33 , Summary: A potassium-rich diet may reduce blood pressure and water retention, protect against strokes and help prevent osteoporosis and kidney stones.

Potassium is abundant in many whole foods , especially fruits, vegetables and fish. Most health authorities agree that getting 3,—4, mg of potassium daily appears to be the optimal amount 35 , On the other hand, over-the-counter supplements are not a great way to increase your potassium intake. In many countries, food authorities limit potassium in over-the-counter supplements to 99 mg, which is much less than the amount you can get from just one serving of the potassium-rich whole foods above This mg limit is likely because many studies have found that high doses of potassium from supplements may damage the gut and even lead to death by heart arrhythmia 38 , 39 , Sodium is the main electrolyte lost in sweat and this electrolyte should be the focus for athletes when considering which sports drink they want to use to hydrate.

But what about other electrolytes that get mentioned a lot like potassium, magnesium and calcium, how important are they? We do lose all three of these in our sweat too, just in much smaller quantities than sodium, as we'll discuss here Sodium is the main electrolyte in the extra cellular fluid the fluid outside the cells from which your sweat is directly drawn.

As well as maintaining fluid balance , sodium plays an important role in the absorption of nutrients in the gut, maintaining cognitive function, nerve impulse transmission and in muscle contraction. You can learn more about why sodium's important to maintaining your performance here.

Sweat sodium concentration i. how salty your sweat is varies significantly from person-to-person because of differences in the ability of the CFTR ducts in our sweat gland to reabsorb sodium. Cystic fibrosis transmembrane conductance regulator CFTR : The duct in our sweat glands which sweat passes through on its journey to the skin.

The reason for this difference in reabsorptive ability is believed to be largely genetic. When it comes to other electrolytes like potassium, magnesium and calcium, athletes seem to be less sure on where they stand and what they should be consuming.

Potassium, magnesium and calcium are worth talking about because, alongside sodium, we do also lose them in our sweat, just in far smaller proportions. A few studies have tried to quantify exactly how much of each we lose when sweating and - whilst the numbers are a little varied most likely due to the differences in sampling technique, sample sites, timing, and experimental conditions - the research generally agrees that the losses are minimal in healthy adults.

It plays a role in several bodily functions, including regulating fluid balance alongside sodium , facilitating the transmission of nerve signals and assisting in muscle contractions. Potassium levels in the body are regulated in much the same way as sodium is, with dietary intake being balanced predominantly by excretion through urine and - to a lesser extent - through losses in our sweat.

The imbalance of sodium and potassium across the fluid compartments is maintained by the sodium-potassium pump. Maintenance of this distribution of electrolytes between the intracellular and extracellular fluid is critical for cell function and electrical communication throughout the body.

Before you panic that this could be you, you'd have to be completely avoiding foods like potatoes, sweet potatoes, bananas, oranges, mushrooms, and lots of other fruits and vegetables in order for your diet to be dangerously low in potassium.

That being said, there may be instances where people who have extremely high sweat rates and therefore drink very high volumes of fluid to replace these could run the risk of diluting their potassium levels - a condition called hypokalaemia - so some level of potassium supplementation may be warranted in these cases.

Nearly 9 in 10 US children eat more sodium than recommended and about 1 in 9 children has raised blood pressure, a major risk factor for heart disease and stroke. Most Americans eat too little potassium and too much sodium. Some good sources of potassium include bananas, oranges and melons, cooked spinach and broccoli, and potatoes and sweet potatoes.

The majority of sodium in our diets comes from packaged and restaurant food not the salt shaker as a result of food processing. Even foods that may not taste salty can be major sources of sodium. Americans consume more than 3, milligrams mg of sodium each day, on average.

This is well above the Dietary Guidelines for Americans recommendation. Skip directly to site content Skip directly to search. Español Other Languages. Sodium, Potassium and Health. Minus Related Pages. What We Eat in America, National Health and Nutrition Examination Survey, Page last reviewed: August 23, Content source: National Center for Chronic Disease Prevention and Health Promotion , Division for Heart Disease and Stroke Prevention.

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Main Image. Duration OCT. Description When you get down to it, the importance of hydration should come as no surprise. Avoiding Sodium Like It's Your Job While too much sodium in your diet can be unhealthy, skipping salt altogether isn't necessarily the solution.

Not Eating Enough Fruits and Veggies In addition to providing plenty of essential nutrients, fruits and vegetables also make great hydrating snacks.

Related: How Staying Hydrated Helps Your Body Williams explains that about 20 percent of your daily fluid intake should come from food, and while that may seem like a lot, there are plenty of great options.

Drinking Eight Glasses of Water Per Day This one might come as a surprise, and while eight glasses a day can be a good habit, it can also be misleading. Only Drinking When You're Thirsty "A lot of people mistake thirst as the first sign of dehydration," Williams says, "but it's entirely possible to become dehydrated before you feel thirsty.

Chugging Sports Drinks Sports drinks are often promoted as one of the best ways to keep hydrated, especially for athletes, but many of them don't have enough electrolytes to fully replenish you during or post- exercise.

Swearing Off Coffee and Tea Caffeine is a diuretic, meaning it increases urine production, but it turns out that caffeinated beverages aren't as dehydrating as people once thought. RELATED ARTICLE. A Look at Nutrition Trends Main Image.

Heading A Look at Nutrition Trends. Heading Healthy Foods to Eat Every Day: Days of Nutrition. SELF QUIZ. What are the major electrolytes we lose via sweat? Sodium and chloride.

Magnesium and sodium. What Are Electrolytes? Learn about electrolytes and where to find them. All About Dehydration. Learn about the signs of dehydration and how to rehydrate properly. Social Share. Enable Cookies. Learn more about cookies.

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Meet all your health and wellness needs in one go, with or without the subscription. Free Shipping. Skip or Cancel Anytime. Monthly Deliveries. Ever wondered why a busy day leaves you feeling drained and out of sorts as if your body is missing something essential? What if you could pinpoint that missing element and replace it effortlessly, regaining your energy and focus?

The answer may lie in understanding the relationship between dehydration and potassium—a crucial balance that most of us overlook but is vital for optimal health. Potassium plays a crucial role in maintaining electrolyte balance in the body, which is vital for regulating heart rate, muscle function, and even digestion 1.

Dehydration can significantly disrupt this balance, leading to a range of health issues—from muscle cramps to irregular heart rhythms 2. In this blog, we'll delve into the intricate relationship between dehydration and potassium, shedding light on how they impact each other and what you can do to maintain balance.

Potassium is an essential mineral that serves multiple functions, such as regulating fluid balance, aiding muscle contractions, transmitting nerve impulses, and maintaining a regular heart rhythm.

The mineral exists in a delicate balance with sodium and other electrolytes, facilitating essential biochemical processes 1.

Therefore, understanding how dehydration affects potassium levels sets the foundation for better health management. Potassium works in harmony with sodium to maintain cellular fluid balance. While sodium typically encourages fluid to exit cells, potassium serves as a counterbalance by pulling fluid in 3.

This balance prevents excessive water loss, thereby protecting the body against dehydration. When this balance is disrupted, the body's hydration status is compromised, which can lead to numerous health issues 3.

When the body is dehydrated due to factors like inadequate water intake, excessive sweating, or illness, potassium levels in the blood can become concentrated 4.

Elevated potassium levels known as hyperkalemia can lead to dangerous heart rhythms and muscle weakness 4. Dehydration can also lower potassium levels, leading to hypokalemia, a condition with its own set of complications 5. In severe cases, potassium imbalances can even lead to extreme muscle breakdown.

Recognizing these signs early on is crucial for prompt intervention, as severe potassium imbalance can be life-threatening 1. To learn more about how potassium plays a key role in preventing muscle cramps, check out our blog on Potassium and Muscle Cramps: What You Need to Know.

Maintaining a balance between hydration and potassium is essential for optimal health. Consuming adequate amounts of water and incorporating potassium-rich foods like bananas, spinach, and sweet potatoes into your diet can help prevent imbalances 6.

The goal is to ensure that your electrolytes are in equilibrium. For more tips on how to hydrate effectively, don't miss our blog on How to Hydrate Quickly and Effectively. Hydration drinks enriched with potassium can offer a convenient and effective way to replenish fluids and electrolytes lost through sweat, illness, or inadequate fluid intake.

Here are some of the numerous benefits of adding a high-quality hydration drink to your daily routine:. With these benefits, Buoy Hydration Drops make a compelling case as a go-to choice for anyone looking to maintain optimal hydration and electrolyte balance.

Athletes and those engaged in intense physical activities have unique potassium needs. The one exception to this is US customers using our low-calorie effervescent tablets, your drinks contain slightly different quantities: mg of potassium, 40mg of calcium and 20mg of magnesium.

Our Electrolyte Capsules contain mg of sodium per capsule, mg of potassium and trace amounts of magnesium and calcium. In other words all of our products contain the minor electrolytes discussed here in quantities in-line with human sweat losses, we made sure of that.

Most healthy athletes needn't worry too much at all about looking for magnesium, potassium or calcium in their sports drinks, nor taking specific supplements.

As discussed, sodium is the focus for Precision Hydration's electrolyte supplements and it is the most important electrolyte lost in your sweat. They can also be a useful to help you rehydrate quickly if you need to perform again quickly after your latest session.

As an example, PH contains 3x more sodium than most off-the-shelf sports drinks out there. Abby Coleman is a Sports Scientist who completed her BSc Hons degree in Sport and Exercise Science at the University of Bath and has worked at the Porsche Human Performance Centre as an exercise physiologist.

She also has qualifications in nutritional training, sports massage and sports leadership. Subscribe Get performance advice emails. Get advice. Knowledge Hub. Do you need potassium, magnesium and calcium in your sports drink? By Abby Coleman. The importance of sodium for hydration and performance Sodium is the main electrolyte in the extra cellular fluid the fluid outside the cells from which your sweat is directly drawn.

Do you need potassium in your sports drink? Do you need magnesium in your sports drink? Do you need calcium in your sports drink? The loss of calcium in sweat is Electrolyte drinks have become increasingly more popular over the years. There are plenty of different ways that electrolyte drinks are marketed towards the public; in powders to mix, tablets to consume with water, or premixed beverages.

What are electrolytes and what is their purpose? Electrolytes are essential minerals found in blood, sweat, and urine. These minerals can be obtained through food and beverages. The main electrolytes in the body include:. These electrolytes are important for regulating the balance of fluids inside and outside of cells, maintaining nerve and muscle function, regulating blood pressure, and much more 1.

Mostly everyone has experienced dehydration at some point in their lives. Dehydration is the result of losing more fluids than one is taking in.

When losing fluids, electrolytes are leaving with those fluids. For example, the primary electrolyte lost though sweating is sodium. The most common symptoms of dehydration are thirst, fatigue, muscle spasms, cramping, dizziness, confusion, and dark-colored urine 3,4,5.

All electrolyte drinks are different, so it is important to read labels prior to purchase. Some have a higher or lower amount of electrolytes in them and some are even considered supplements which are not regulated by the FDA so they do not contain nutrition labels.

A few studies have shown that electrolyte drinks do hydrate better than regular water 3,4 , but are they necessary? The answer: only in some circumstances. Electrolyte drinks can also be beneficial for someone who is very ill and is experiencing prolonged sweating, vomiting, or diarrhea.

Vomiting and diarrhea results in the loss of fluids so it is important to replenish after experiencing these.