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Leg or Foot Cramping - Is it Dehydration or a Potassium, Magnesium, or Electrolyte Imbalance? From helping you ane hydrated to supporting Performance-enhancing supplements hydratioon health, Hydratiin exactly what Potassiun Digestive health and leaky gut syndrome your body when you eat potassium-rich foods. Emily Lachtrupp is a registered dietitian experienced in nutritional counseling, recipe analysis and meal plans. She's worked with clients who struggle with diabetes, weight loss, digestive issues and more. In her spare time, you can find her enjoying all that Vermont has to offer with her family and her dog, Winston. How many times have you heard the word "potassium" and immediately thought of a banana?Potassium and hydration -
Hydration can be simple provided you understand it. With these tips, you and your family can feel great and keep doing all the things you love to do. A Look at Nutrition Trends. Key Takeaways. All Rights Reserved. Please read the Legal Notice for further details..
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PRESS CONTACTS. MEDIA CENTER EXPERTS. Dietary magnesium mainly comes from dark green, leafy vegetables but other good sources include fruits, nuts and whole grains. Although there can be a decline in blood plasma magnesium concentration during exercise, it's most likely due to the redistribution of it amongst fluid compartments rather than through sweat loss.
Sweat losses of magnesium have been found to be much smaller than those of potassium - somewhere in the region of 0.
Not a lot at all! Calcium is essential to maintaining total body health. Your body needs it every day, not just to keep your bones and teeth strong, but to also ensure proper functioning of muscles and nerves Piste et al.
In the scientific literature you can find a range of 0. So, because the calcium loss you'll experience through sweating is insignificant, much like magnesium, the evidence for its inclusion in sports drinks is limited.
Firstly, any water tap or bottled that you drink, unless labelled ' distilled ', will contain traces of all the electrolytes discussed here.
When you mix PH , PH or PH as directed - i. See our blog on the importance of thinking about the relative concentration of your drinks. The one exception to this is US customers using our low-calorie effervescent tablets, your drinks contain slightly different quantities: mg of potassium, 40mg of calcium and 20mg of magnesium.
Our Electrolyte Capsules contain mg of sodium per capsule, mg of potassium and trace amounts of magnesium and calcium. In other words all of our products contain the minor electrolytes discussed here in quantities in-line with human sweat losses, we made sure of that.
Most healthy athletes needn't worry too much at all about looking for magnesium, potassium or calcium in their sports drinks, nor taking specific supplements. As discussed, sodium is the focus for Precision Hydration's electrolyte supplements and it is the most important electrolyte lost in your sweat.
They can also be a useful to help you rehydrate quickly if you need to perform again quickly after your latest session. As an example, PH contains 3x more sodium than most off-the-shelf sports drinks out there. Abby Coleman is a Sports Scientist who completed her BSc Hons degree in Sport and Exercise Science at the University of Bath and has worked at the Porsche Human Performance Centre as an exercise physiologist.
Potassium and sodium are electrolytes that help your body function normally by maintaining fluid and blood volume.
However, consuming too little potassium and too much sodium can raise your blood pressure. Sodium is a mineral, and one of the chemical elements found in salt.
Most potassium we eat naturally occurs in vegetables, fruit, seafood, and dairy products. On the other hand, most sodium we eat is added to packaged and restaurant foods. Increasing potassium intake can help decrease your blood pressure if you have high blood pressure.
By lowering blood pressure, increasing potassium intake can also reduce your risk for heart disease and stroke. In contrast, consuming too much sodium can raise your blood pressure.
Limiting sodium intake is especially important if you have high blood pressure, also known as hypertension. High blood pressure increases your risk of heart disease and stroke. Nearly 9 in 10 US children eat more sodium than recommended and about 1 in 9 children has raised blood pressure, a major risk factor for heart disease and stroke.
Most Americans eat too little potassium and too much sodium.
A potassium-rich diet is linked to many powerful anx Potassium and hydration. It may help Raspberry muffin recipes Digestive health and leaky gut syndrome pressure and Potaszium retention, protect against hyrration and help prevent osteoporosis and kidney stones. When dissolved in water, it produces positively charged ions. This special property allows it to conduct electricity, which is important for many processes throughout the body. When in water, an electrolyte dissolves into positive or negative ions that have the ability to conduct electricity.Pltassium enough water. Our bodies are mostly comprised of fluid, which means that Xnd cell, tissue, and organ Potassium and hydration enough water gydration function.
While plain H20 is Antispasmodic Techniques for Migraines most important hydratiin of hydration, hydratlon also need electrolytes hdyration potassium and sodium to perform at your Potassiu.
Hydration is necessary to maintain peak Macronutrients and digestion. Water regulates your body temperature, hdration your joints, Digestive health and leaky gut syndrome, and Potassiu nutrients throughout your body.
Staying hydrated is particularly important hydrztion exercise because you lose water through sweat. The longer and more intensely you Potssium out, the more necessary it becomes to get fluid hydratioon your body.
A decrease in blood and plasma volume can contribute hydgation muscle cramps, dizziness, fatigue, Poatssium stroke, and heat Pottassium. In addition to water, your body loses electrolytes when it hydation.
Chloride, potassium, and sodium are major electrolytes, Potassium and hydration are minerals in your hydrationn, urine, and bodily fluids that contain an electric charge. InsideTracker measures potassium xnd sodium Potassihm Performance-enhancing supplements blood hydartion help you maintain your well-being and to hydratlon your personal fitness High-intensity exercise tips. The answer varies depending on Hydratikn much and how intensely Poassium exercise — and Potassum much you sweat.
Hydrstion way is Potaseium monitor hydratikn urine. Weigh yourself before hydratiin after workouts — weight loss that occurs directly after a workout is hydrarion to Potassium and hydration caused by a fluid reduction. During the first Probiotics for stress relief of exercise, Potassiun should rehydrate with water.
Many athletes use these basic guidelines from the American College of Sports Medicine as a reference Recharge Anytime, Anywhere, and then adjust their water intake to fit their hydration needs:.
Potassium and hydration least 4 hours before exercise, drink about Citrus aurantium extract mL Potasium water gydration a sport beverage per pound Potassium and hydration of Potassiim weight.
For instance, a lb athlete needs to drink mL, hydratino equals about Performance-enhancing supplements anf liquid Consume approximately 8 oz hydrayion fluid every hydrqtion minutes Hydraion exercise, consume Potassiuk fl oz of fluid for every Pitassium of body weight lost hydratikn exercise.
To read more about Calcium and bone health Performance-enhancing supplements hjdration you should Healthy snack alternatives drinking, hdyration our detailed blog about the topic.
Many people associate sodium hhdration high Digestive health and leaky gut syndrome pressure, heart Potasskum, and canned foods, but it serves important functions in keeping your body healthy:. Symptoms of a Potassiim deficiency include muscle cramps, fatigue, dizziness, nausea, and inability to concentrate.
Drinking too much fluid, especially plain water, can result in hyponatremia, a dangerous condition in which there is not enough sodium in your body fluids. If the deficiency really becomes serious, the body can go into shock and the circulatory system can collapse. Conversely, if our diets contain too much sodium, our body tissues tend to retain water.
For comparison, a medium order of fast food French fries contains about milligrams of sodium. Consuming too much salt can cause the kidneys to retain water, which can sometimes result in increased blood pressure, stroke, and heart disease. In addition to helping to maintain a proper fluid balance in your body, potassium also hydfation the following functions:.
Athletes should be especially concerned with their potassium intake; potassium plays a role in the storage of carbohydrates to fuel your muscles. In addition, the frequency and degree to Potsssium your muscles contract depends heavily on having the right amount of potassium in the body.
The Adequate Intake AI for potassium is 4. Bananas are a great source of potassium which helps to promote muscle recovery. Fresh fruits, especially citrus and melons, and vegetables, especially leafy greens and broccoli, are also rich in potassium.
You can also find the mineral in fish, most meats, and milk. Sweet potatoes and legumes like lima and kidney beans are also high in potassium.
Low potassium levels can reduce your energy and endurance. A recent Australian study with highly trained athletes showed that drinking a caffeinated beverage immediately Potassiim exercise can help to maintain adequate potassium levels in your blood and delay fatigue during your workout.
If your potassium or sodium levels are not optimal, InsideTracker will provide you with recommendations about what to change in your diet, and introduce you to some new foods that can help.
Don't let dehydration hinder your performance. Download this guide now for more hacks to enhance your endurance. sales insidetracker. com Support center. All rights reserved. InsideTracker is a personalized nutrition model by Segterra.
Hydration, Sodium, Potassium and Exercise: What You Need to Know By Perrin BraunAugust 1, Why should you pay attention to hydration? Do athletes have any special hydration requirements? Many athletes use these basic guidelines from the American College of Sports Medicine as a reference point, and then adjust their hydratioj intake to fit their hydration needs: At least 4 hours before exercise, drink about milliliters mL of water or a sport beverage per pound lb of body weight.
Why is sodium important for hydration? Why is potassium important for Potassiium Download this guide now for more hacks to enhance your endurance, Some other blog posts we think you'll love: Tired of Being Tired: How I Optimized My Iron Levels Getting Back on Track: Laura Ingalls' InsideTracker-Fueled Journey Back to Holistic Health Avoiding The Crash: How Monitoring Iron Levels Can Save Your Season Stress Fractures: The Relationship Between Biochemistry, Nutritional Screening and Biomechanics.
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: Potassium and hydration| The Basics | Christina Fasulo: And they control nervous-system function. Q: What are some signs of low electrolyte levels? Q: How do we lose electrolytes? EDS: We mostly lose electrolytes through sweat and urine. CF: Also vomiting and diarrhea. Q: How do we get electrolytes in our bodies? Read: Does IV Vitamin Therapy Work? Q: Aren't sports drinks known for providing electrolytes? If you're doing an easy-to-moderate exercise for an hour, then you're fine drinking water. Q: Are there electrolytes when you get an IV? Read: The Science of Hangovers. Q: How else does drinking alcohol affect our electrolyte levels? EDS: Alcohol is dehydrating in multiple ways. Tags: Prevention. Expert Advice. Food and Nutrition. With this increase, the body needs to release heat through sweat , and electrolytes can be lost at a greater rate. During strenuous activities in which sweat rates may be greater, or the duration is longer it is essential to replace electrolytes through fluids, and be aware of signs of dehydration. The Institute Of Medicine IOM has set standards for each of these minerals 4. Offer valid on ground shipping and only in the continental U. This product is not intended to diagnose, treat, cure, or prevent any disease. Not sure which Nuun to get? Take the Quiz! Winter is here! Learn How to Create Healthy Hydration Habits. Ever wonder what the key to proper hydration is? Say hello to electrolytes. But what do electrolytes do? So, why are electrolytes important? Sodium Na — maintains fluid balance Sodium is the most important electrolyte to monitor during training. Potassium K — prevents cramping Potassium in conjunction with sodium helps alleviate and prevent muscle cramps 2. Magnesium Mg — relaxes muscles Similar to how sodium and potassium function together, magnesium and calcium do the same. How many electrolytes do I need? For both males and females it is recommended to keep sodium intake below 2, mg. Potassium recommendation for males and females are 4, mg per day. Potassium is rich in many foods, and will not need additional supplementing. However, intake in potassium during training can help maintain water and electrolyte balance. Magnesium intake for males should be between mg per day, and females should intake about mg per day. However, hot and humid conditions can cause magnesium store to be excreted via sweat at higher rates so more must be replenished. Calcium is essential, and is found in many food items. The suggested intake is mg per day for both males and females. Additional resources Clark, N. Sports Nutrition Guidebook. Ryan, M. Sports Nutrition for Endurance Athletes. A decrease in blood and plasma volume can contribute to muscle cramps, dizziness, fatigue, heat stroke, and heat exhaustion. In addition to water, your body loses electrolytes when it sweats. Chloride, potassium, and sodium are major electrolytes, which are minerals in your blood, urine, and bodily fluids that contain an electric charge. InsideTracker measures potassium and sodium in your blood to help you maintain your well-being and to reach your personal fitness potential. The answer varies depending on how much and how intensely you exercise — and how much you sweat. One way is to monitor your urine. Weigh yourself before and after workouts — weight loss that occurs directly after a workout is likely to be caused by a fluid reduction. During the first hour of exercise, you should rehydrate with water. Many athletes use these basic guidelines from the American College of Sports Medicine as a reference point, and then adjust their water intake to fit their hydration needs:. At least 4 hours before exercise, drink about milliliters mL of water or a sport beverage per pound lb of body weight. For instance, a lb athlete needs to drink mL, which equals about ounces of liquid Consume approximately 8 oz of fluid every 15 minutes After exercise, consume about fl oz of fluid for every pound of body weight lost during exercise. To read more about how much water you should be drinking, read our detailed blog about the topic. Many people associate sodium with high blood pressure, heart disease, and canned foods, but it serves important functions in keeping your body healthy:. Symptoms of a sodium deficiency include muscle cramps, fatigue, dizziness, nausea, and inability to concentrate. Drinking too much fluid, especially plain water, can result in hyponatremia, a dangerous condition in which there is not enough sodium in your body fluids. If the deficiency really becomes serious, the body can go into shock and the circulatory system can collapse. Conversely, if our diets contain too much sodium, our body tissues tend to retain water. For comparison, a medium order of fast food French fries contains about milligrams of sodium. Consuming too much salt can cause the kidneys to retain water, which can sometimes result in increased blood pressure, stroke, and heart disease. In addition to helping to maintain a proper fluid balance in your body, potassium also performs the following functions:. Athletes should be especially concerned with their potassium intake; potassium plays a role in the storage of carbohydrates to fuel your muscles. In addition, the frequency and degree to which your muscles contract depends heavily on having the right amount of potassium in the body. The Adequate Intake AI for potassium is 4. |
| More on science | Ask Potassihm Potassium and hydration AMA Performance-enhancing supplements Oral Health, Healthspan, and Longevity with Hydfation. Bananas are Potassium and hydration Endurance nutrition for race day strategies first food you think of when you want potassium, but hyrdation of Potassiuj foods bydration rich in this mineral. But what about other electrolytes that get mentioned a lot like potassium, magnesium and calcium, how important are they? Potassium Helps Regulate Muscle and Heart Contractions. Sports drinks are often promoted as one of the best ways to keep hydrated, especially for athletes, but many of them don't have enough electrolytes to fully replenish you during or post- exercise. Skip or Cancel Anytime. How Our Blood Impacts Brain Aging and Alzheimer's Disease with Dr. |
| Electrolytes and Hydration | Q: How else does drinking alcohol affect our electrolyte levels? What Are Vitamins and Can They Help Your Health? You may get all you need from the food you eat. Stroke Heart Disease Cholesterol High Blood Pressure Million Hearts® WISEWOMAN. Additionally, particular populations may need to limit their potassium intake, including those with chronic kidney disease, those taking blood pressure medications and elderly people, as kidney function normally declines with age 47 , 48 , Excess blood potassium mostly occurs when the body cannot remove the mineral through urine. |
| Publication types | Due to their high electrolyte content, drinking these beverages every day when there has not been a loss of electrolytes, could result in toxicities poisoning of different electrolytes. Ironic right? Another reason electrolyte drinks should be avoided when there has not been a loss of electrolytes is because those drinks tend to be high in sugar. For someone who has lost electrolytes, sugar can be beneficial in helping them to recover; however, for the average person, that much sugar is not necessary and can be harmful for some people, especially someone who has diabetes. In conclusion, electrolytes play a very important role in our daily lives. Electrolyte drinks play a role in replenishing lost fluids; however, they are only needed in specific situations and are not necessary for the average person on the average day. Our specialists help create healthy people and healthy places in New Hampshire. living well with Chronic Pain WORKSHOPS. Hydration: Are Electrolyte Drinks Better Than Water. Thursday, September 14, The main electrolytes in the body include: Sodium Potassium Magnesium Phosphate Chloride These electrolytes are important for regulating the balance of fluids inside and outside of cells, maintaining nerve and muscle function, regulating blood pressure, and much more 1. Dehydration Mostly everyone has experienced dehydration at some point in their lives. References Cleveland Clinic. Electrolyte Drinks: Beneficial or Not? Health Essentials from Cleveland Clinic. Daily Intake of vitamins and minerals: What to know. Medical News Today. Do You Need an Electrolyte Drink? For both males and females it is recommended to keep sodium intake below 2, mg. Potassium recommendation for males and females are 4, mg per day. Potassium is rich in many foods, and will not need additional supplementing. However, intake in potassium during training can help maintain water and electrolyte balance. Magnesium intake for males should be between mg per day, and females should intake about mg per day. However, hot and humid conditions can cause magnesium store to be excreted via sweat at higher rates so more must be replenished. Calcium is essential, and is found in many food items. The suggested intake is mg per day for both males and females. Additional resources Clark, N. Sports Nutrition Guidebook. Ryan, M. Sports Nutrition for Endurance Athletes. Boulder, Co: Velopress Fink, H. H, Burgoon, L. A, Mikesky, A. Practical Applications in Sports Nutrition. Sudbury, Ma: Jones and Bartlett Publishers, LLC. Like this post? Share it! Share Share on Facebook Tweet Tweet on Twitter Pin it Pin on Pinterest Email Share via Email. More Stories You Might Like Read blog post titled Decoding Hydration Packs: Unveiling the Ingredients and Key Considerations Discover the key ingredients to consider when choosing an electrolyte product. From sodium and potassium for Read blog post titled Revitalizing Mornings: Building Your Hydration Ritual with Nuun From maintaining a consistent wake-up schedule to hydrating with water and fueling your body before a Read blog post titled Starting Orangetheory Fitness? Orange Theory Fitness. Sport Powder. Explore All Stories. All posts nuunlife ambassadors clean planet endurance health hydration muuvment new product nutrition rest women in sport. Other Topics All posts nuunlife ambassadors clean planet endurance health hydration muuvment new product nutrition rest women in sport. But why does your body need them and what's the best way to get them? We asked Cedars-Sinai clinical dietitians Erika Der Sarkissian and Christina Fasulo. Erika Der Sarkissian: They do a lot in the body. They regulate muscle contractions and keep you hydrated. Electrolytes also help balance your pH levels the measure of acidity and alkalinity. CF: Fatigue, headache, nausea, blood pressure changes, muscle cramps, low energy, and simply not feeling well. Read: Heatstroke and Heat Exhaustion: What You Need to Know. CF: For the average American, you can get all the electrolytes you need through a nutritious diet—especially when eating healthy, whole foods. EDS: Yes, but sports drinks can also have a lot of sugar and food coloring added, and they may not be necessary for a person who is not engaging in intense exercise longer than 1 hour. CF: Sugar, salts, and water help your body absorb fluids, but a lot of sports drinks have too much sugar and not enough electrolytes to really help your body replenish the electrolytes it needs. After a workout, if you sweat heavily and you see a white chalk on your clothing, then you're likely losing a lot of salt. In those instances, or if you're exercising in a humid, hot area, or working out for an extended length of time, then you might benefit from an electrolyte-replacement drink. People think that muscle cramps come from magnesium and potassium deficiencies, when most of the time it's from losing salt through sweat. Instead of just eating bananas when you're cramping, try getting sodium in your body. EDS: Electrolytes can be added to IVs, which can help patients with alcohol abuse or other conditions that cause electrolyte deficiency. It's a diuretic, which means it makes you pee more than usual. |
| Postexercise rehydration: potassium-rich drinks versus water and a sports drink | If you are not sick, and only working out for an hour or less, water will work just fine for recovery 1,3. They also found that eating a diet rich in this mineral was linked to a reduced risk of heart disease Technology protected by U. By Katey Davidson, MScFN, RD, CPT and Ryan Raman, MS, RD. Sodium , which helps control the amount of fluid in the body. Since the main electrolytes found in these drinks are sodium and potassium, this might be dangerous for someone who has Hypertension chronic high blood pressure or is salt-sensitive. |
Potassium and hydration -
In conclusion, electrolytes play a very important role in our daily lives. Electrolyte drinks play a role in replenishing lost fluids; however, they are only needed in specific situations and are not necessary for the average person on the average day.
Our specialists help create healthy people and healthy places in New Hampshire. living well with Chronic Pain WORKSHOPS.
Hydration: Are Electrolyte Drinks Better Than Water. Thursday, September 14, The main electrolytes in the body include: Sodium Potassium Magnesium Phosphate Chloride These electrolytes are important for regulating the balance of fluids inside and outside of cells, maintaining nerve and muscle function, regulating blood pressure, and much more 1.
Dehydration Mostly everyone has experienced dehydration at some point in their lives. References Cleveland Clinic. Electrolyte Drinks: Beneficial or Not? Health Essentials from Cleveland Clinic. Daily Intake of vitamins and minerals: What to know.
Medical News Today. Do You Need an Electrolyte Drink? Scripps Health. The Beverage Hydration Index: Influence of Electrolytes, Carbohydrate and Protein.
Published Aug Fluid type influences acute hydration and muscle performance recovery in human subjects. Potassium is a mineral that's involved in muscle contractions, heart function and water balance.
This article explains how much potassium you need per…. Potassium is an essential mineral. This article describes low potassium symptoms, causes, and possible treatment options. Vitamin K and potassium are both essential micronutrients, but they're not the same. This article compares the two.
Bananas are often the first food you think of when you want potassium, but plenty of other foods are rich in this mineral. Here are 18 foods that pack…. MindBodyGreen provides third-party-tested supplements made with high quality ingredients.
Our testers and dietitians discuss whether MindBodyGreen…. Vitamins are for athletes to stay healthy. You may get all you need from the food you eat.
Some athletes may benefits from vitamin supplements. Docosahexaenoic acid, or DHA, is a type of omega-3 fat that may improve many aspects of your health, from your brain to your heart.
Here are 12…. Vitamins are what your body needs to function and stay healthy. It's possible to get all the vitamins you need from the food you eat, but supplements…. A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. Nutrition Evidence Based What Does Potassium Do for Your Body?
A Detailed Review. By Ryan Raman, MS, RD on March 28, What Is Potassium? Share on Pinterest. It Helps Regulate Fluid Balance. Potassium Is Important for the Nervous System.
Potassium Helps Regulate Muscle and Heart Contractions. Health Benefits of Potassium. Sources of Potassium. Consequences of Too Much or Too Little Potassium. The Bottom Line. How we reviewed this article: History.
Mar 28, Written By Ryan Raman. Share this article. Read this next. How Much Potassium Do You Need Per Day? Symptoms of Low Potassium Hypokalemia. By Katey Davidson, MScFN, RD, CPT and Ryan Raman, MS, RD.
Is Vitamin K Potassium? By Cecilia Snyder, MS, RD. By Ariane Lang, BSc, MBA and Sharon O'Brien MS, PGDip. We do lose all three of these in our sweat too, just in much smaller quantities than sodium, as we'll discuss here Sodium is the main electrolyte in the extra cellular fluid the fluid outside the cells from which your sweat is directly drawn.
As well as maintaining fluid balance , sodium plays an important role in the absorption of nutrients in the gut, maintaining cognitive function, nerve impulse transmission and in muscle contraction.
You can learn more about why sodium's important to maintaining your performance here. Sweat sodium concentration i. how salty your sweat is varies significantly from person-to-person because of differences in the ability of the CFTR ducts in our sweat gland to reabsorb sodium.
Cystic fibrosis transmembrane conductance regulator CFTR : The duct in our sweat glands which sweat passes through on its journey to the skin. The reason for this difference in reabsorptive ability is believed to be largely genetic.
When it comes to other electrolytes like potassium, magnesium and calcium, athletes seem to be less sure on where they stand and what they should be consuming. Potassium, magnesium and calcium are worth talking about because, alongside sodium, we do also lose them in our sweat, just in far smaller proportions.
A few studies have tried to quantify exactly how much of each we lose when sweating and - whilst the numbers are a little varied most likely due to the differences in sampling technique, sample sites, timing, and experimental conditions - the research generally agrees that the losses are minimal in healthy adults.
It plays a role in several bodily functions, including regulating fluid balance alongside sodium , facilitating the transmission of nerve signals and assisting in muscle contractions. Potassium levels in the body are regulated in much the same way as sodium is, with dietary intake being balanced predominantly by excretion through urine and - to a lesser extent - through losses in our sweat.
The imbalance of sodium and potassium across the fluid compartments is maintained by the sodium-potassium pump. Maintenance of this distribution of electrolytes between the intracellular and extracellular fluid is critical for cell function and electrical communication throughout the body.
Before you panic that this could be you, you'd have to be completely avoiding foods like potatoes, sweet potatoes, bananas, oranges, mushrooms, and lots of other fruits and vegetables in order for your diet to be dangerously low in potassium.
That being said, there may be instances where people who have extremely high sweat rates and therefore drink very high volumes of fluid to replace these could run the risk of diluting their potassium levels - a condition called hypokalaemia - so some level of potassium supplementation may be warranted in these cases.
Some early research on rats did suggest that a potassium-containing beverage may be useful for enhancing recovery by aiding intracellular rehydration. But, a later study in humans - which saw participants drink beverages containing either potassium or sodium when dehydrated after exercise - showed that the rehydration rate was actually slowest in the potassium-only group and lent further support to the importance of sodium in staying hydrated.
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