How Much Potassium is Lost with Sweating

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Potassium:
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In this video, we're going to cover an important topic, especially if you're an athlete. How much potassium and sodium do you need when you're sweating?

You need about 4,700 mg of potassium every single day. If you're exercising, you're stressed, or you have inflammation, you may need up to 6,000 mg a day.

You need 2,300 mg of sodium per day, which equals out to about a level teaspoon per day. But that's for someone who doesn't exercise. 

If you're doing an intense workout outside when it's hot, you could lose up to two pounds of sweat (.9 kg). 

• You could lose 500-2000 mg of sodium per hour
• You could lose 150-500 mg of potassium per hour

Glycogen is stored glucose in your muscles and in your liver. When you exercise, you use up your glycogen. When you use up your glycogen, you're also losing your potassium. This is one of the reasons why a long distance runner could get cramps, bloating, or fatigue. It's because of the loss of potassium even more than the sodium.

Symptoms of low potassium:

• Nausea
• Vomiting
• Weak muscles
• Muscle spasm
• Increased heart rate

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Dr. Eric Berg DC Bio:
Dr. Berg, 56 years of age is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of The New Body Type Guide and other books published by KB Publishing. He has taught students nutrition as an adjunct professor at Howard University. He no longer practices, but focuses on health education through social media.

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Disclaimer:
Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients so he can focus on educating people as a full time activity, yet he maintains an active license. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition.