Potassium content in beverages
In contrast to many others, the mineral potassium is rarely discussed. And this despite the fact that it fulfils vital functions in the body. Potassium is found in 60 % of muscle cells and is very important for blood pressure and the heart. Besides diet, drinking habits also have an influence on your potassium level. But which potassium-rich drinks are suitable to optimally cover your daily needs? Find out more about the potassium content in drinks below.
Inhaltsverzeichnis
How potassium affects our body
Potassium, in interaction with other minerals (for example magnesium, sodium and calcium), ensures the smooth functioning of nerve and muscle cells, maintains blood pressure, influences acid-base balance, carbohydrate utilisation and fluid balance in the body. Because our organism cannot produce this important electrolyte itself, we have to supply it with food and potassium-rich drinks. What is too much is excreted by the kidneys through the urine.
The daily requirement of potassium varies depending on the state of health and lifestyle. According to the German Nutrition Society (Deutsche Gesellschaft für Ernährung e. V.), it averages 4,000 mg per day. Although our body regulates the potassium level itself, under certain circumstances it can lead to increased or decreased values.
What happens if the potassium level in the blood is too high?
Excess potassium (hyperkalaemia) mainly occurs in the context of pre-existing diseases and as a side effect of medicines. Muscle twitching, confusion, paralysis or heart rhythm disturbances can occur. Too much potassium in the blood can also promote acidosis, a metabolic overacidification of the body.
What causes a potassium deficiency?
Certain diseases (for example diabetes), diarrhoea and vomiting, but also stress, dietary errors, high alcohol consumption or fasting cures are possible causes of a potassium deficiency (hypokalaemia). Symptoms include dizziness, constipation, hair loss, muscle paralysis, fatigue and heart problems. People who consume large amounts of caffeine over a long period of time, for example with cola or energy drinks, can also cause a potassium deficiency. This is because caffeine withdraws potassium from the body. And what about coffee? There is good news: Although the black drink also contains caffeine, at around 50 mg per 100 ml it is one of the drinks rich in potassium. This compensates for the effect of the caffeine.
Caution is advised when taking special potassium preparations on your own. These are available, for example, as effervescent tablets that are dissolved in water. Too high a dosage can cause health problems. For this reason, please only take potassium supplements on the advice of a doctor.
Drinks with high potassium content
Fruit and vegetable juices are ideal for supplying our body with potassium. Apple juice contains about 100 mg, orange juice about 200 mg, tomato juice provides about 230 mg and carrot juice an average of 290 mg per 100 ml. Homemade smoothies are also very popular and are a good alternative to juices. Here, fruit and vegetables can be combined. Adding yoghurt or buttermilk ensures a creamy consistency. Otherwise, all you need is a blender or blender. Adding a few drops of olive oil to your smoothie will help your body utilise the potassium it contains, as it improves potassium absorption.
Whole milk and buttermilk are also good sources of potassium. Their content is about 150 mg per 100 ml. Soy milk provides about 120 mg per 100 ml. Interesting for those with a sweet tooth: Cocoa powder is a real potassium bomb! One teaspoon with 5 g contains about 75 mg of potassium. The powder can be stirred into milk or added to water.
Those who enjoy a glass of wine or beer in the evening also consume potassium. A non-alcoholic beer contains about 40 mg of potassium per 100 ml, the same amount of wine even about 80 mg.
Should I drink mineral water containing potassium?
Whether high potassium concentrations in mineral water are good or bad for you is an individual question. Competitive athletes and workers with continuous sweating (e.g. construction workers or gardeners) have a higher requirement due to increased perspiration. An average of 350 mg of potassium is lost per litre of sweat. Isotonic drinks are beneficial during intense physical exertion. Since the minerals they contain are already dissolved in water, they can be absorbed by the body particularly quickly.
Potassium has a diuretic and dehydrating effect, so people with impaired kidney function, cardiovascular diseases and sensitive blood pressure should use low-potassium mineral water. A low potassium concentration is defined as a content of up to 18 mg per litre. The choice of mineral water should also be made according to taste. Its geological origin and the amount of added carbonic acid are decisive.
On supermarket shelves, we find a large selection of different types of water. When comparing different brands, it soon becomes clear that there are great differences in composition. The potassium content varies depending on the variety and the supplier. Some examples:
| High potassium content | mg per litre (approx.) |
|---|---|
| Staufer Quelle | 101 |
| Adelheid-Quelle | 47 |
| Gerolsteiner Sprudel | 40 |
| St. Burghardt Classic | 39 |
| Apollinaris Classic | 30 |
| Low potassium content | mg per litre (approx.) |
|---|---|
| Fortuna Quelle Spritzig | 15 |
| Schillerbrunnen Classic | 12 |
| Gerolsteiner Medium | 11 |
| Rhön Sprudel Medium | 11 |
| St. Gero Natürliches Heilwasser | 10 |
Potassium in groundwater and drinking water
Potassium enters our water cycle naturally through weathering processes and rock leaching, i.e. also in drinking water. However, the potassium content in tap water is low, which is why the Drinking Water Ordinance does not specify a limit value. Nevertheless, there are regional differences. If you want to find out the exact potassium content and other substances in your tap water, you can do a so-called "water test". A sample is sent in and tested in a laboratory.
The heat of cooking does not affect potassium. But it is, like all other minerals, water-soluble. This means that when vegetables are cooked, some of it passes into the water. The potassium content is reduced by about half. But if you use the cooking water (for example, from broccoli or carrots) afterwards as the basis for a delicious sauce, soup or stew, it makes up for the loss.
Conclusion
Drinking is important for your health. By drinking fruit and vegetable juices, coffee, cocoa drinks and potassium-rich mineral water, you can help meet your daily potassium requirements. Mineral water can also be refined with a few squeezes of lemon, mint, ginger or orange slices. This provides variety and the potassium intake is achieved sip by sip.
