Potassium: Why Athlete’s Need This Important Electrolyte
What role does potassium play in the body?
Potassium plays a significant role in regulating fluid balance and blood pressure, sending signals to nerves, and activating enzymes involved in metabolism. Potassium is often referred to as the cramp crusher because it helps regulate muscle contractions including the muscles of the heart.
What scientifically-backed benefits does potassium offer?
Potassium reduces the risk of stroke by regulating sodium which helps lower blood pressure.
Potassium increases calcium retention in bone by converting Vitamin D into its active form to help maintain bone density and reduce the risk of osteoporosis.
Potassium aids in converting glucose to glycogen to help maintain stable blood sugar levels when we consume carbohydrates such as bread, rice and pasta.
Potassium reduces fluid retention (edema) by balancing sodium levels and helping our kidneys filter waste products.
How Much Potassium Does a Person Need Daily?
Potassium intake requirements vary based on age, gender and certain medical conditions. For adults, the Recommended Dietary Allowance (RDA) is 3,400 mg/day for men and 2,600mg/day for women.
Reference:
Dietary Reference Intakes (DRIs): Recommended Dietary Allowances and Adequate Intakes, Elements, Food and Nutrition Board, National Academies
What to avoid when taking potassium?
If you are taking potassium supplements or consuming foods high in potassium such as bananas, spinach, beets, and potatoes, you should not take certain medications including ACE inhibitors such as lisinopril or potassium-sparing diuretics like spironolactone. Always consult a healthcare provider before taking potassium supplements if you are on any medications.
Alcohol and caffeine, which are both diuretics can impact potassium levels and disrupt electrolyte balance.
What are the signs and symptoms of low potassium levels?
When potassium is low, kidney function is affected which may result in more frequent trips to the bathroom to urinate. in the urine. Excessive loss of potassium (hypokalemia) through the urine or gastrointestinal tract as a result of vomiting or diarrhea may result in muscle fatigue, cramping, or irregular heartbeat. Severely low potassium levels can lead to life threatening cardiac or respiratory conditions.