Home » What's In It » Potassium

Potassium

(350mg as potassium bicarbonate)

Potassium is one of our body’s key electrolytes, which are minerals that have an electrical charge that are found in our blood, urine and body fluids. Potassium is important for almost everything the body does, including proper kidney and heart function, muscle contraction, and nerve transmission.

For athletes, maintaining adequate potassium levels is key to preventing muscle cramping, which is why you see all those bananas at the end of races. Bananas are rich in potassium and low in sodium, helping the body keep a healthy balance of water in cells. Potassium helps regulate excess sodium in your system, causing sodium to be expelled in urine, rather than building up in your blood vessels which could cause high blood pressure.

According to a study published in the American Journal of Clinical Nutrition, less than 2% of Americans get the recommended amount of potassium in their diets each day. Kids can ensure they are getting enough potassium in their diet by eating a good mix of the following foods. (Courtesy of the National Institutes of Health)

  • Fruits, such as dried apricots, prunes, raisins, orange juice, and bananas
  • Vegetables, such as acorn squash, potatoes, spinach, tomatoes, and broccoli
  • Lentils, kidney beans, soybeans and nuts
  • Milk and yogurt
  • Meats, poultry and fish

The critical role potassium plays in the healthy functioning of our bodies, combined with the fact that most Americans don’t get the recommended amount in their diet were the main reasons we decided to include potassium in the formulation of our Jele hydration tablets.

Recommended Daily Allowances (RDAs) and Tolerable Upper Intake Levels (ULs)

AgeRDAs
MaleFemale
4-8 years2,300mg2,300mg
9-13 years2,500mg2,500mg
14-18 years3,000mg2,300mg
19-50 years3,400mg2,600mg

*Regarding Tolerable Upper Intake Levels for potassium, there is no medical consensus around this as it is believed that for the vast majority of people, any excess potassium is excreted in the urine. A report summary by the National Center for Biotechnology Information states “there is insufficient evidence of potassium toxicity risk within the apparently healthy population to establish a potassium Tolerable Upper Intake Level (UL).”

Sources: National Institutes of Health, The National Center for Biotechnology Information, The Harvard T.H. Chan School of Public Health, American Journal of Clinical Nutrition