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I wanted to cover an important topic if you’re an athlete and it relates to how much potassium and sodium do you need when you’re actually sweating now the problem is that most people think of sodium loss when they’re sweating they don’t think of the potassium loss so this video is for that person normally we need about 4700 milligrams of potassium every single day
Now you can get by with like 2,500 milligrams if you’re not exercising but that’s not completing all the functions in the body you actually need at least 47 and if you’re exercising and you’re stressed or you have inflammation you have other problems especially the tour arthritis this never probably go up to 6,000 milligrams per day now you need 2,300 milligrams of
Sodium per day that would come out to i would say about a level teaspoon per day but that’s from someone that doesn’t exercise let’s say for example you are working out really intensely outside where it’s hot in the summer and you’re playing tennis you could lose up to two pounds of sweat now for those people there on the metric system a little more advanced than
Us americans that’s point nine kilograms almost one kilogram of sweat every single hour so if you’re a football player or you’re playing tennis or you’re in at some boot camp or some type of physical activity you could lose a tremendous amount of fluid now how much sodium loss well it’s very difficult to tell exactly how much but it’s gonna be between 500 at the
Very minimum up to 2,000 milligrams of sodium loss every single hour that’s like the almost the entire recommended daily amount of sodium but with potassium you lose a hundred 50 to 500 milligrams of potassium through the sweat okay but that’s not all you also have something called glycogen glycogen is stored glucose in your muscle and in your liver and anytime you
Store glucose you potassium so two things number one you’re using up your glycogen and when you lose up your glycogen when you’re exercising and guess what you’re losing your potassium too so that’s an addition to this amount not to mention if you’re a long-distance runner you might be taking glycogen or that gu every hour people have been known to take a hundred
Milligrams of that every single hour when they’re in a race when you’re taking glycogen without potassium you’re depleting your potassium reserves even more because it takes potassium to store glucose as glycogen so that would subtract from this even more now this is one of the reasons why a long-distance runner could get cramps bloating or fatigue because of the
Loss of potassium even more than the sodium because normally they’re taking salt but they’re not considering sodium and here are a few more symptoms of low potassium nausea vomiting weak muscles muscle spasm and increased heart rate and lastly when you get a blood test realize that the great majority of potassium in your body like 98.5% is inside the cell it’s in
The muscle it’s not in the blood so if you get a blood test it’s very likely that an actual potassium deficiency inside your cells is going to show positive by testing the blood i put some links down below for more data on potassium which i think is important so you can check that out thanks for watching if you’re liking this content please subscribe now and i will
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Transcribed from video
How Much Potassium is Lost with Sweating By Dr. Eric Berg DC
