Although electrolytes can be lost through sweat, potassium is a crucial mineral and electrolyte required for a variety of biological activities, not simply for running a marathon or lifting weights.


Because low (hypokalemia) and high (hyperkalemia) potassium levels can induce painful symptoms and even life-threatening consequences, it's critical to maintain potassium levels within an ideal range.


We spoke with Dr. David Nazarian, a board-certified internal medicine specialist and the creator of VitaminMD.net, as well as Dr. Travis Nemkov, an assistant research professor of biochemistry and molecular genetics at the University of Colorado Anschutz Medical Campus, to learn everything there is to know about potassium.


How does the body use potassium?


According to Nazarian, potassium is a crucial mineral that has a number of functions in human systems, including:


  • Controlling the electrical activity of the heart


  • Controlling the flow of fluids within cells


  • Keeping the blood pressure normal enabling


  • Appropriate nerve activity


What is the potassium normal range?


According to Nazarian, the range for potassium is 3.5-5.2 mEq/L. Using a blood sample, this can be determined. According to him, having low potassium levels might cause:


  • The risk of heart disease and stroke is increased by high blood pressure.


  • Irregular heartbeats, often known as arrhythmias


  • Muscular tremors and weakening that could result in paralysis


  • Exacerbate GI symptoms such constipation and cramps as well as the risk of renal damage.


He also claims that having too much potassium can cause:


  • Irregular cardiac rhythms that could be fatal


  • Unexpected cardiac death


  • Breathing difficulty


  • Diarrhoea and vomit


High potassium levels are "pretty rare and depend on failing kidneys," according to Nemkov. High dietary intake normally does not represent a problem because the kidneys remove the extra. Potassium can accumulate in the blood in people with advanced kidney disease, which is a medical emergency. To get rid of the extra potassium, they could require a process called dialysis.


How much potassium do I need per day ?


According to Nazarian, "The amount of potassium that is advised for you to take depends on your age. For an adult male, the recommended daily potassium intake is 3,400 mg, whereas for an adult female, it is 2,600 mg.


What Food has the highest potassium?


You're almost there if your initial thought was "bananas"! With about 422 mg of potassium per banana, they are a fantastic source of this mineral. On a list put together by the Mayo Clinic, the acorn squash comes in first place with about 896 mg of potassium in one cup of cooked squash.


These foods, according to Nazarian and Nemkov, have adequate potassium levels:


  • Slender leaves


  • Legumes, such as lentils and beans


  • Nuts


  • Squash


  • Dairy


  • Avocado


  • Banana


  • Citrus fruit


  • Potato


Dried fruit such as raisins, prunes, and apricots


Electrolyte drinks can also assist in replacing electrolytes that may have been lost due to illness or perspiration. Some of those items might be fine if you're exercising hard, but they might not be the best If you're just lounging about. If you have concerns about how to improve your potassium consumption, consult your doctor.