Potassium | The Missing Link

The Real Electrolyte Imbalance: More Sodium, Not Enough Potassium

For years, the conversation around hydration has focused on cutting sodium—but that’s only half the story. The real issue? Most of us don’t get enough potassium.

A recent NHANES study confirmed what’s been overlooked for too long:

  • The average sodium intake in the U.S. is 3.7g per day—right in the optimal 3–5g range.
  • The average potassium intake is just 2g per day—less than half of the 4.7g target.
  • Less than 2% of Americans meet the recommended potassium intake.
  • A higher sodium-to-potassium ratio is directly linked to high blood pressure and cardiovascular risk.

This isn’t just a minor imbalance. It’s a fundamental issue with how we fuel our bodies.

Sodium Isn’t the Villain—Potassium Is the Missing Piece

Sodium and potassium work together to regulate hydration, nerve function, and muscle contractions. Potassium helps the body excrete excess sodium, preventing bloating, sluggishness, and elevated blood pressure. But modern diets—heavy in processed foods, low in fresh produce—have flipped the balance.

The ideal sodium-to-potassium ratio is at least 1:2 (twice as much potassium as sodium). Instead, the average American consumes nearly twice as much sodium as potassium—the exact opposite of what’s optimal.

This imbalance impairs hydration, increases blood pressure, and affects performance. And while most hydration brands load up on sodium, they ignore potassium altogether.

 

 

How Much Potassium Do You Really Need?

The National Institutes of Health recommends 4.7g per day for optimal health, but even hitting the lower Adequate Intake (AI) levels is rare:

  • Men: 3.4g/day AI
  • Women: 2.6g/day AI

Most people barely get 2g per day—leading to chronic potassium deficiency.

Without enough potassium, hydration suffers. Low potassium can lead to:

  • Sluggishness & fatigue
  • Muscle cramps & weakness
  • Brain fog & poor recovery
  • Increased sodium retention & bloating

 

 

Potassium Loss: Why It Matters for Hydration

Unlike sodium, potassium is lost primarily through urine, not sweat. The kidneys regulate potassium levels, excreting excess—but when intake is too low, deficiency sets in fast.

Breakdown of Potassium Loss

  • Urine: ~2.3g per day (baseline loss)
  • Sweat: Up to 2.3g per day in extreme heat or prolonged endurance

For athletes, potassium is critical for muscle function, endurance, and hydration—yet most sports drinks barely include any.

 

 

The Sodium-Potassium Ratio Matters More Than Sodium Alone

The conversation around sodium reduction misses the bigger picture.

  • More sodium isn’t necessarily bad—as long as potassium intake is high enough to balance it.
  • Studies show that a higher potassium-to-sodium ratio lowers blood pressure more effectively than reducing sodium alone.
  • Increasing potassium intake to 4.7g per day can lower blood pressure by up to 9 mm Hg—as effective as some medications.

Instead of focusing only on sodium, we should be increasing potassium intake.

 

 

How Rhythm Restores Balance

Most electrolyte brands ignore the potassium problem. We built our formulas to fix it.

  • Rhythm Daily: 710mg potassium to help correct deficiencies and restore daily balance. That’s 15% of the 4.7g Daily Value.
  • Rhythm Sport: 450mg potassium to replenish what’s lost in sweat and sustain endurance.

More salt isn’t always the answer. But when it comes to potassium, the research is clear—most of us need a lot more.

 

 

References

  • U.S. Department of Agriculture, Agricultural Research Service. (2022). What We Eat in America, NHANES 2017-2020.
  • National Institutes of Health, Office of Dietary Supplements. (2022). Potassium Fact Sheet for Health Professionals.
  • Institute of Medicine. (2005). Dietary Reference Intakes for Water, Potassium, Sodium, Chloride, and Sulfate. National Academies Press.
  • Cogswell, M. E., et al. (2016). Sodium and Potassium Intakes Among US Adults: NHANES 2003–2008. The American Journal of Clinical Nutrition, 104(6), 1529–1537. DOI: 10.3945/ajcn.116.137547
  • Delahaye, F., et al. (2021). Electrolyte Imbalances and Their Clinical Impact in Sports and Exercise. Journal of the International Society of Sports Nutrition, 18(1). DOI: 10.1186/s12970-021-00464-1
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