Why should you pay more attention to taking potassium during the summer?

With the arrival of summer heat, nutritionists recommend that we pay particular attention to taking potassium.

It's an essential nutrients and electrolytes needed for normal cell functioning, and since the body loses it through sweat, it's important to be aware of its levels in the body during the summer, writes Huff Post.

Why is potassium important in summer?

Kalium is important throughout the year, but some of its functions may significantly affect how you feel during the hot summer months. According to the National Institutes of Health (NIH), adult women need about 2,600 milligrams of potassium per day, while men need 3,000 milligrams.

“Calium is a key electrolytes that helps regulate muscle function, nerve signals, fluid balance, blood pressure and heart rate”, explains Sandra Zhang, a recorded dietologist at the Frances Stern Center for Food at the Tufts Medical Centre, adding that lower potassium levels can also cause fatigue.

Laura Acsta, an associate professor at the Department of Food Sciences and Human Nutrition at Florida University, points out that potassium works closely with sodium to regulate the balance of body fluids. It also affects muscle contractions, including those of the heart.

“Calium is essential for normal heart functioning. If blood potassium levels become too high or too low, they can cause irregular heart rate and, in extreme cases, even cardiac arrest”, Acosta said. She added that potassium plays a big “ ” in preserving healthy blood pressure.

What happens when you lack potassium?

Low potassium levels, often accompanied by dehydration, can cause a number of problems.

A slight lack can cause fatigue, muscle weakness and stomach pain”, says Acosta.

Mary Mosquera Cochran, a dietologist registered at the Wexner Medical Center of Ohio State University, adds that even digestive problems can happen as constipation. In fact, even low potassium levels can make you feel tired and generally sick.

A more important absence could contribute to irregular heart rate, high blood pressure and, in serious cases, to dangerous heart complications or cardiac arrest”, Acosta warns.

Food Rich in potassium

Kalium is found in a variety of plant and animal foods. Some of the best sources include dry apricots, which contain 755 milligrams per half cup, and lenses, which have 731 milligrams per cup, according to the NIH. Next are butter pumpkins, 644 milligrams per cup, a potato baked with 610 milligrams, an orange cup of 496 milligrams, and a banana with 422 milligrams.

Of animal products, one cup of milk contains 366 milligrams, and about 3 ounces of chicken without a bone has 332 milligrams of potassium.

How to monitor and increase your consumption

If you regularly eat foods rich in potassium, you may be filling your”, Acosta said. But if you are struggling with constant symptoms like muscle weakness, unusual fatigue, palpitations, and stomach pain, she recommends talking to a doctor. “These symptoms are not necessarily specific for a lack of potassium and may be attributed to other causes, so it is important not to try to self-diagnose. ”

Your doctor can order a blood test to check potassium levels. Cochran also suggests using an app for dieting.

If you are taking less than the recommended daily dose and are experiencing symptoms, you may try to increase potassium intake to see if your symptoms improve as you wait to visit your doctor,” she said.

It is especially important to replenish potassium after great perspiration.

The mass of people focus on replacing sodium after perspiration, which is still important, but if your salt intake is high and your potassium is low, it can actually force your heart and your muscles to work harder and put more pressure on your body,” explained Cochran. It recommends foods such as bananas, avocados, coconut water, yogurt, milk, beans, lentils, or soybeans after perspiration.

The transfer of a salt tip or the eating of salt nut with potassium-rich foods can help maintain balance,” she added.

When to Visit a Doctor

If you're not feeling well and your diet has a little potassium, Cochran says it's worth trying to increase his capture, especially if you sweat too much because of the heat. However, Acosta points out that it is important to visit a doctor for more serious and persistent symptoms, such as continued muscle weakness, irregular heartbeat, inexplicable fatigue, or severe pain.

“can connect to potassium... or it can connect to something else,” concluded Acosta. For most people, a balanced diet is enough to combat the loss of potassium through sweat. The potassium extensions, says Acosta, are usually described for people with clinically low levels or those who take certain drugs.

“Since many potassium can be dangerous, supplements should be used only under medical supervision”, she warned./ Periscope.