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From Fellrnr.com, Running tips
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For adults the recommended daily intake of potassium is 4700 mg, but this is not set to prevent potassium deficiency (hypokalemia). Instead, "this level of dietary intake (i.e., from foods) should maintain lower blood pressure levels, reduce the adverse effects of sodium chloride intake on blood pressure, reduce the risk of recurrent kidney stones, and possibly decrease bone loss<ref name="RDA"/>." These benefits are largely from the bicarbonate and the other vegetable matter rather than from the potassium.
=How much potassium do we need?=
All adults should aim to get sufficient fruit and vegetables to ensure that they get the recommended intake of 4700 mg of potassium. However, as little as 580mg/day can prevent hypokalemia, though might cause [[Insulin Resistance|insulin resistance]]<ref name="Norbiato-1984"/>. A study showed that healthy patients could maintain their potassium balance on 1600 mg per day, though they were at the lower end of the acceptable range<ref name="Sebastian-1971"/>.
=Do you need potassium in your sports drink?=
Sweat losses can be as high as 1800mg/day on the initial introduction to hot conditions, but this drops to around 600-800 mg/day with adaptation<ref name="CONSOLAZIO-1963"/>. This is equivalent to around 850 mg/L in the first few days of heat exposure, rapidly dropping to around 250 mg/L. Therefore, if you get close to the RDA of 4700 mg, and need ~1600 mg/day, that would leave ~3000 mg that could be lost in the sweat without creating a deficiency. This would be around 7.5 pints (3.75L) initially, or around 24 pints (12L) after heat adaptation. Therefore, potassium is probably not necessary for sports drinks if you are healthy. It won't do any harm, and you could add a little salt substitute ([http://www.amazon.com/No-Salt-Substitute-11-Ounce-Can/dp/B000H185N6 No Salt]) to your sports drink if you find this is an effective placebo. However, don't count potassium from salt substitute towards your recommended daily intake of potassium from natural sources.
* '''Eating disorders'''. There is reason to believe that eating disorders are more common amongst both male and female athletes than the general population<ref name="Sundgot-Borgen-2004"/>. These eating disorders can easily result in potassium deficiency, especially if they involve induced vomiting and laxative abuse.
* '''Diarrhea'''. Severe diarrhea can be a problem on ultramarathons, so additional potassium may be warranted. Be careful returning to training or competition after a serious bout of diarrhea.
* '''Vomiting'''. Many ultrarunners have issues with [[Nausea|nausea ]] and vomiting, and this is another situation where additional potassium might be advisable.* '''[[Magnesium ]] deficiency'''. Athletes should ensure they have an adequate intake of magnesium, as magnesium has many health benefits in addition to its synergy with potassium.
* '''Antibiotics'''. Antibiotics such as penicillin, nafcillin, carbenicillin, gentamicin, amphotericin B, foscarnet, can all have been associated with potassium excretion.
* '''Kidney disease.''' Diseases that affect the kidneys' ability to retain potassium such as Liddle syndrome, Cushing syndrome, hyperaldosteronism, Bartter syndrome, or Fanconi syndrome, are risk factors for potassium deficiency.
* Constipation.
* Fatigue.
* [[Muscle ]] damage (rhabdomyolysis).
* Muscle weakness or spasms (but not [[Cramps]]).
* Paralysis (which can include the lungs).
* Spinach has a number of health benefits, and has even been associated with improved muscle growth. It is a great source of potassium and fiber, and 100g spinach contains 558 mg of potassium.
* The average avocado (200g) contains 975 mg (16% DV) of potassium as well is plenty of fiber and healthy oils.
* A 3 ounce fillet of salmon contains 534 mg (15% DV) of potassium along with healthy oil and [[Protein|protein]]. Other fish that are good sources of potassium include Halibut (13% DV), Yellowfin Tuna (13% DV), Anchovies (12% DV), and other fish are about 10% DV.
* While people tend to think that bananas are the best source of potassium, the average banana contains 422mg (12% DV). This is pretty good, but far from the best.
=Summary and recommendations=
