Information about Potassium
and Electrolytes
Potassium,
along with * chloride and sodium, is an electrolyte (mineral salt) important to
the human nervous system, muscle function, fluid balance and heart, kidney and
adrenal functions. The main function of
electrolytes is the maintenance of fluids in the body between cells and the
blood stream. Deficiency is
not normally observed except under conditions of severe dehydration,
during prolonged periods of exercise without proper hydration or
electrolyte replenishment, and in conditions of renal disease.
Side effects include dizziness, fainting, and reduced performance. A
deficiency of potassium (hypokalemia) can manifest as weakness, fatigue,
confusion, heart irregularities, and sometimes problems in muscular
coordination. Insufficient potassium can also exaggerate the effects of sodium.
The first sign of a potassium deficiency is usually a generalized
weakness. Excessive amounts of
potassium, 18 g or more, will lead to acute hyperkalemia, which can cause cardiac
arrest and prove fatal.
With
regard to electrolyte sports drinks, use of these drinks is recommended
for athletes during and after exercise. Long distance and ultra-long
distance athletes should first maintain adequate water and carbohydrate intake
and then maintain appropriate levels of electrolytes. Drinks lower in electrolytes are best during
exercise because higher electrolyte concentrations will delay gastric emptying
and impair hydration and carbohydrate supply during physical activity.
* Supplemental
intake of sodium and chloride is not usually required – there is typically
enough in most diets.
Performance
Daily Amounts (PDI) for men and women who are actively training: 2500 to 4,000 mg
HIGH potassium (more than 225 milligrams per 1/2
c. serving) -These foods would be beneficial to athletes or to others who incur
heavy fluid loss.
All
meats, poultry and fish are high in potassium.
Apricots
(fresh more so than canned)
Avocado
Banana
Cantaloupe
Honeydew
Kiwi
Lima beans
Milk and Yogurt products
Potatoes
Prunes
Spinach
Tomatoes
Vegetable juice
Winter Squash
MODERATE (125-225 mg/svg)
Apple juice
Asparagus
Beets
Blackberries
Broccoli
Carrots
Cherries
Corn
Eggplant
Grapefruit
Green peas
Loose-leaf lettuce
Mushrooms, fresh
Onions
Peach
Pears
Pineapple
Raisins
Raspberries
Strawberries
Summer squash, including
zucchini
Tangerines
Watermelon
LOW (< 125 mg per serving)
Apples
Bell peppers
Blueberries
Cabbage
Cranberries
Cucumber
Green beans
Iceberg lettuce
Mandarin oranges, canned
Mushrooms
Peaches, canned
Pineapple, fresh
Plums