Potassium and Athletes: Making Sure You Get Enough

Athletes may need more potassium than non-athletes due to losing more potassium from the muscles during exercise. A small amount is also lost in sweat. It is important for athletes to be able to recognize the signs of low potassium and know how to eat properly to maintain proper levels of this critical nutrient.

What Happens When Potassium Gets too Low?

If you do not have enough potassium in your body, weakness, muscle cramps, lessened reflexes, irregular heartbeat, lack of energy and stomach disturbances may occur. If you think that your potassium levels could be too low, consult your doctor immediately. Low potassium levels can be life-threatening in some cases.

Why Would an Athlete have Low Potassium?

In most cases, not eating enough potassium is not the cause. Losing too much potassium is more likely to be the cause, especially among athletes. Children ages four to eight years old should be getting 3.8 grams per day; male children nine to 13 should be getting 4.5 grams per day; female children nine to 13 should be getting 4.5 grams per day; and both male and females between 14 and 70 years of age should be getting 4.7 grams per day. As an athlete, it is important that you talk to your health care provider about your potassium intake and your activity levels. Your health care provider will be able to tell you if you need to take in more potassium than the "normal" amounts listed above.

Getting More Potassium

Of course there are potassium supplements, but you should not take these unless your health care provider recommends one to you. Eating potassium-rich foods is a better way to go. A large majority of fresh fruits do contain potassium. Oranges and bananas are popular choices. Fresh orange juice will also work. Other good choices include other citrus juices, cantaloupes, potatoes, flounder, cod, avocados, tomatoes, lima beans, salmon and chicken. Just working these foods into your diet will help in keeping your potassium at a healthy level. If you are ever concerned about your levels being too low, talk to your health care provider.

Resources

University of Maryland Medical Center: Potassium

Institute of Medicine of the National Academies: Dietary References Intake: Electrolytes and Water

R. Elizabeth C. Kitchen is a former athlete and current coach. She has a background in nursing, fitness and nutrition and sports nutrition. She combines her passion and education for both sports and health and uses it to influence her writing.