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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

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