Potassium and Fluid Retention

Potassium is an essential mineral responsible for proper function of cells, tissues, and organs in the body. It is an electrolyte which is required to maintain a normal water balance in the body. 

Is there a connection between potassium and fluid retention? Let’s find out. 

Lack of enough potassium can cause water retention, which leads to medical conditions such as edema, swelling, and weight gain. 

Potassium for Fluid Retention: 

Edema, also known as water retention, is swelling of the body. It is mainly caused by fluid retention in the spaces between the body's cells or in the circulatory system. 

Edema causes swelling and puffiness in the face, feet, ankles, and abdomen. It also causes sudden changes in mental state, shortness of breath, and muscle ache. According to the Acu-Cell Nutrition, edema is also a symptom of potassium deficiency. 

Potassium supplements are sometimes prescribed for edema. You should consult with your doctor or health care practitioner before taking additional potassium for fluid retention, especially if you are taking diuretics. 

Other Health Conditions: 

Low levels of potassium may also cause other health conditions such as weight gain, sweating, and muscle cramps. 

As potassium deficiency is caused due to water retention, it may cause gain in weight. High levels of water retention are associated with weight gain. 

Too much of sweating and exercise can cause a depletion of potassium, which may lead to edema or water retention. Many athletes use the sauna method in an effort to shed weight by excess sweating and exercise. 

Sitting in the sauna for longer hours may cause a reduction of potassium levels though sweating. The potassium is lost through the sweat glands. 

A study published in the "Journal of Applied Physiology" in December 1982 examined athletes during outdoors and indoors exercise; both in warm and cool climates. They also tested the athletes in the sauna, and found that potassium is constantly lost in equal amounts in all types of climatic conditions. 

Muscle cramps are abrupt reflex spasms which cause the muscles to contract. They are quite painful, but only last a few minutes. They usually occur after exercising or at night. 

According to the National Institutes of Health, muscle cramps may be caused due to lack of water retention in the body. The loss of water also leads to the reduction of essential minerals in the body, one being potassium. 

How to Consume Enough Potassium for Fluid Retention: 

Potassium is available as potassium salts (chloride and bicarbonate). It is also present in various mineral chelates (aspartate, citrate, etc.) and food-based sources. 

Some good food sources for potassium are peas, beans, turkey, fish, salmon, spinach, tomatoes, raisins, greens, beets, greens, mushrooms, and soy products.

Since taking higher doses of potassium salts is risky, it is better to stick to water retention supplements or food sources.  

There are also some popular salt substitutes - NoSalt and Nu-Salt. These are potassium chloride and supply 530 milligrams of potassium per 1/8 teaspoon. 

Are There Any Side Effects: 

When potassium salts are given in higher doses, it may cause side effects such as vomiting, nausea, diarrhea, and ulcers.  

However, taking it from food sources does not cause any side effects. Thus, it is recommended that you include fresh fruits and vegetables in your diet to maintain good health.