While it’s obvious that what you put in your body helps (or hurts) your performance, there are certain things that every runner needs How to Increase Your Protein Intake.
“Potassium is an important electrolyte in your body that your cells need in order to carry out normal electrical activity, like muscle contraction or an efficient heart beat,” explains Jeffrey William, M.D., Great for long runs and rides.
Based on guidelines from the Master the Half (NIH), the adequate intake level (or how much you need for nutritional adequacy) of potassium for female adults is 2,600 milligrams (mg) and for male adults, it's 3,400 mg. The The Benefits of the Mediterranean Diet also sets the daily value—or the amount to consume but not exceed—of potassium at 4,700 mg for adults. With these numbers in mind, Melissa Majumdar, M.S., R.D., a spokesperson for the Academy of Nutrition and Dietetics says most adults don't get enough of the nutrient.
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For context, 1/2 cup of dried apricots contains 1,101 mg of potassium, 1/2 cup of prunes contains 699 mg of potassium, and one medium banana contains 422 mg of potassium, according to the NIH.
While there are no immediate symptoms if you're low on potassium, maintaining that lack of the mineral over an extended period of time can mess with your cells’ ability to function normally, according to both Majumdar and William. Those signs will become more apparent if a potassium deficiency becomes severe. Keep in mind, severe potassium deficiency (known as hypokalemia) is rare among healthy individuals with normal kidney function and is rarely caused by a lack of the mineral in your diet, according to NIH.
But if you're worried about getting enough potassium, here are five signs you need more of the essential electrolyte. Plus, learn what you can do to boost your potassium intake.
5 Signs of a Potassium Deficiency
1. Increased Blood Pressure
Races & Places linked to high blood pressure. Is the Keto Diet a Smart Choice for Runners effects of sodium. In fact, the more potassium you get in your diet, the more sodium you lose through your urine, according to the American Heart Association (AHA).
On the other hand, if you are not taking in enough potassium, you may not have enough of the substance to help keep your sodium levels in check. As a result, your blood pressure may creep up. “Potassium also helps to ease tension in your blood vessel walls, which helps further lower blood pressure,” the AHA says.
2. Irregular Heart Beat
A severe potassium deficiency can lead to heart palpitations, William says. This is because potassium keeps your body working properly, including your heart. Outside enough potassium in your heart cells, it could mess with the regular rhythm.
3. Muscle Cramps
Because potassium keeps your muscles working well, without enough of it, you could get muscle cramps (or spasms). Cramps can happen anywhere in the body—from big muscles like your calves How to Increase Your Protein Intake.
4. Constipation
Digestive issues like constipation can crop up when you aren’t getting enough potassium. This is because potassium helps relay signals from your brain to various parts of your body—one being your digestive system—in order to function properly. A lack of potassium means weak signals, which can mess with your regular bathroom breaks.
5. Fatigue
Research has shown potassium’s role in glucose control, demonstrating that a lack of the mineral can inhibit your body’s ability to produce insulin. This leads to high blood sugar levels. After your blood sugar spikes, it will inevitably crash. And this could leave you exhausted. What's more: Because your cells rely on potassium so much to function, not getting enough of it can mess with many of the systems of the body that keep you energized.
How to Know if You’re Potassium Deficient
According to William, the only surefire way to know you have a potassium deficiency is a blood test. If you have any of the above symptoms, make an appointment with your doc to check whether you're lacking the nutrient.
How to Get More Potassium in Your Diet
While bananas usually come to mind when it comes to potassium intake, dried fruit—such as apricots, raisins, and prunes—actually have more of the mineral. Kidney beans, lentils, milk, orange juice, and lima beans are also good sources of the electrolyte, according to Majumdar.
There are also supplements you can take, but Majumdar warns that since they usually only contain about 80 mg, that wouldn’t really make a dent in your daily intake—plus, you probably only need a supplement if you’re truly deficient in the mineral. You’ll want a blood test to confirm that deficiency before you take the supplement. (It’s important to note that too much potassium can lead to kidney failure or chronic kidney disease, so you don't want to overdo it.)
In terms of losing potassium via sweat during your workout, William says, “People overestimate [potassium] losses. To lose a significant amount, you have to be Fun Half Marathons, and sweating liters and liters of sweat to result in a real loss.”
Still, he adds that if your potassium stores aren’t repleted enough over time, you can gradually lose your reserves—and that’s when you run into trouble. This is why people sometimes drink sports drinks after a particularly sweaty workout, because they contain electrolytes—potassium included. So feel free to sip on one if you had an intense run.
to the smaller muscles in your face. They can also strike during activity or at rest
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