The Power of Potassium

dehydration electrolytes leg cramps potassium sports Jul 05, 2024
Picture of Potassium foods

Muscle cramps? 

From marathoners to menopause, if you sweat (not just glow), you might be low in Potassium! 

Muscle cramps can occur with dehydration, deficiencies in calcium, magnesium and or potassium. In this blog, we will look specifically at calcium.  

Potassium is a vital mineral and electrolyte that plays a crucial role in maintaining several bodily functions. Here's a look the role of potassium, it's sources, how to detect deficiency, daily requirements, and a Potassium Packed Smoothie recipe. 

 The Role of Potassium 

  1.  Electrolyte Balance: Helps maintain the balance of fluids in your body. 
  2.  Muscle Function: Crucial for muscle contraction and preventing cramps. 
  3.  Nerve Function: Aids in the transmission of nerve signals. 
  4.  Heart Health: Supports proper heart function and blood pressure regulation. 


Sources of Potassium 

  1. Fruits: Bananas, oranges, avocados, and strawberries. 
  2. Vegetables: Spinach, sweet potatoes, and tomatoes. 
  3. Dairy: Milk and yogurt. 
  4. Legumes: Lentils and beans. 
  5. Nuts and Seeds: Almonds and sunflower seeds. 
  6. Other: Coconut water and salmon. 


 How to Increase Potassium Intake 

  1. Dietary Choices: Incorporate potassium rich foods into your diet. 
  2. Supplements: Consider potassium supplements if advised by a healthcare professional. 
  3. Healthy Cooking: Use potassium rich ingredients in everyday meals. 


Signs of Low Potassium 

  1. Muscle Cramps: Frequent muscle cramping or spasms. 
  2. Weakness and Fatigue: General feeling of tiredness or weakness. 
  3. Heart Palpitations: Irregular heartbeat. 
  4. Constipation: Difficulty in bowel movements. 
  5. Tingling and Numbness: Sensations in limbs. 


 Causes of Low Potassium 

  1. Diet Deficiency: Insufficient potassium intake through diet. 
  2. Dehydration: Excessive fluid loss through sweating, vomiting, or diarrhea. 
  3. Medications: Diuretics and certain antibiotics can lower potassium levels. 
  4. Health Conditions: Conditions like chronic kidney disease or adrenal disorders. 


 Daily Potassium Requirements 

Age Group 

Recommended Daily Intake (mg) 

Infants 0-6 months 


Infants 7-12 months 


Children 1-3 years 


Children 4-8 years 


Children 9-13 years 


Adolescents 14-18 years 


Adults 19+ years 



Note: Excessive potassium intake can be harmful, especially for individuals with kidney issues. The upper limit for adults is generally considered to be around 5,000 mg per day from food sources.



Healthy Berry-Pom Slushy Recipe:


1 cup frozen berries

1/2 cup pomegranate seeds

1 cup coconut water 

A few fresh mint leaves (optional)


Blend all ingredients until smooth. Pour into a glass and enjoy a refreshing, hydrating drink loaded with antioxidants and electrolytes.

Tip: In hot weather, you not only need to stay hydrated but you want to ensure you are consuming enough ELECTROLYTES

*Coconut water is a great source of the electrolyte-Potassium!


Potassium Rich Foods (Highest to Lowest) 

  1. Avocado (1 medium): 975 mg
  2. Spinach (1 cup, cooked): 839 mg 
  3. Sweet Potato (1 medium): 542 mg 
  4. Banana (1 medium): 422 mg 
  5. Salmon (3 ounces): 416 mg 
  6. Milk (1 cup): 375 mg 
  7. Tomato (1 medium): 292 mg 
  8. Orange (1 medium): 237 mg 
  9. Strawberries (1 cup): 233 mg 
  10. Almonds (1 ounce): 200 mg 


Potassium Packed Smoothie Recipe


 1 medium banana (422 mg) 

 1 cup coconut water (600 mg) 

 1 cup spinach (raw, 167 mg) 

 1/2 cup Greek yogurt (optional, 240 mg) 



  1. Add all ingredients to a blender. 
  2. Blend until smooth. 
  3. Pour into a glass and enjoy! 


Total Potassium Content: 

 Approximately 1,189 mg (with Greek yogurt: 1,429 mg) 


 Benefits of the Smoothie 

 Athlete Hydration: 

   Replenishes electrolytes lost during exercise. 

 Hot Flashes: 

   Helps balance electrolytes as hot flashes can lower levels of potassium. 

 Muscle Soreness and Cramping: 

   Prevents cramps by maintaining electrolyte balance. 


Potassium is essential for overall health, from maintaining fluid balance to supporting muscle and nerve functions. Including potassium rich foods in your diet can help you meet your daily requirements and prevent deficiencies. Remember to enjoy your produce and stay hydrated! 


For more Nourish to Flourish healthy tips and recipes, contact Karie



Bestselling Author
Phone: 780-814-2983
[email protected]

Click here to discover THE DOMINO DIET 


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