Potassium Over Sodium: Reconsidering the Approach to Better Hydration
Electrolytes are the minerals that allow our bodies to maintain fluid balance, nerve function, and muscle contractions. While most electrolyte drinks on the market highlight sodium, some health-conscious consumers argue that potassium deserves top billing. In this article, we’ll explore why a potassium-dominant electrolyte drink could be beneficial, discuss a few brand options, and address the pitfalls of hidden ingredients such as “natural flavors” and stevia. We’ll also share a simple do-it-yourself recipe for creating your own potassium-rich electrolyte blend—no sketchy additives required.
What Are Electrolytes and Why Do They Matter?
Electrolytes are charged minerals—primarily sodium, potassium, magnesium, and chloride—that help regulate:
Fluid balance
Muscle contraction
Nerve signaling
Blood pressure
Most standard sports drinks contain more sodium than potassium, largely because sodium is the mineral we lose most in sweat. However, our modern tastes have evolved to prefer overly salty foods, which can tip us into a sodium-dominant daily intake. Some health experts believe reversing that balance and giving potassium more prominence can support overall metabolic health, blood pressure regulation, and cellular function.
Why Focus on Potassium?
Modern Diets Are Potassium-Poor
In a world of convenience foods, refined grains, and processed snacks, potassium-rich foods (fruits, vegetables, legumes) are often lacking. A potassium-dominant electrolyte drink helps fill this gap.
Benefits of Higher Potassium
Supports Healthy Blood Pressure – Potassium can counteract the hypertensive effects of high sodium and helps relax blood vessels.
Aids Muscle & Nerve Function – Potassium is crucial inside cells for proper muscle contractions and nerve impulses.
Balances Fluid Levels – Getting enough potassium helps ensure a healthy sodium-potassium balance across cell membranes.
The late biologist, philosopher and scientist researcher Ray Peat once noted that “Potassium, from fruit and other natural sources, is crucial for cellular energy and for keeping stress hormones under control.”
Ray Peat’s Perspective
Ray Peat has stated:
“Eating plenty of fruits—especially those rich in potassium—while salting to taste can help maintain an optimal balance of both sodium and potassium.”
His general approach is to avoid extremes of sodium restriction while still emphasizing a high intake of nutrient-dense, potassium-rich foods. A potassium-based electrolyte drink could be a helpful boost if you find it challenging to incorporate enough potassium via your diet alone.
Existing Brands Offering Potassium-Dominant Ratios
Despite the popularity of sodium-heavy sports drinks, a handful of brands cater to those wanting more potassium than sodium. One example is Pickleball Cocktail by Jigsaw Health, known for its high potassium content. However, these products often contain ingredients some consumers want to avoid:
Stevia – An all-natural sweetener that still poses concerns for some. Studies suggest it may affect gut bacteria negatively, and there are historical anecdotes about indigenous tribes reportedly using stevia as a contraceptive.
Natural Flavors – This vague term on an ingredient label can hide a variety of undisclosed chemicals, some of which may be synthetic or allergenic. While “natural flavors” may start from a natural source, the final extract can include solvents and preservatives that many consumers prefer to avoid.
Why “Natural Flavors” Can Be Sketchy
Companies often use “natural flavors” to mask the strong or bitter taste of potassium salts. But the exact composition of these “flavors” is proprietary, meaning they don’t have to tell you what’s in it, making it impossible to know what you’re consuming. If you’re seeking a product without hidden chemicals, be cautious anytime you see “natural flavors” on the label of any product.
The Issue with Stevia
Stevia is beloved for its zero-calorie sweetness. Yet, some research points to its potential impact on beneficial gut bacteria, plus centuries-old claims that certain tribes used stevia for contraceptive purposes. While not all modern studies confirm these effects, anecdotally, I felt better after stopping my stevia use.
I did keto before covid hit for a while, and since then have been conscious of my sugar intake, leading me to be using a concentrated form of stevia daily. If you are looking to keep your sugar intake low, I suggest looking into monkfruit sweetener instead as it has less risk. Make sure to find one without added erythritol, which can be irritating to the gut.
Potential Concerns with a Potassium-Dominant Drink
Watch Your Sodium (Especially if You Sweat a Lot)
If you’re in a hot environment or doing extended exercise, you still need some sodium to replace sweat losses. Going exclusively potassium-heavy without enough sodium could lead to imbalances or even hyponatremia in extreme cases.
Kidney/Heart Issues: Consult a Professional
Excess potassium can be risky if you have kidney problems or certain heart conditions. Always check with a qualified healthcare provider before adding a high-dose potassium supplement to your routine.
Potassium-Dominant
Electrolyte Drink Recipe
If you’re looking for a truly clean electrolyte blend—no hidden flavors, no stevia or irritating gums—making your own is the best way to go. Below is a basic recipe you can tweak to taste and desired mineral levels. I also love adding a splash of my favorite cold-pressed juice.
Ingredients (per ~8–10 oz of water)
1/2 teaspoon cream of tartar (Potassium Bitartrate)
Approx. 300–400 mg potassium
1/4 teaspoon potassium chloride (often sold as “salt substitute” such as NoSalt)
Approx. 600 mg potassium (adjust down or up if you prefer)
Pinch of sea salt (optional)
Adds 100–200 mg sodium to prevent going too low on sodium
Juice of half a lemon or lime
Natural acidity helps mask the strong potassium taste
(Optional) 1 teaspoon raw honey or maple syrup
If you prefer a slight sweetness and some quick carbs
Instructions
Pour 8–10 oz of filtered water into a glass or bottle.
Add the cream of tartar and potassium chloride, stir well until fully dissolved.
Squeeze in fresh lemon/lime juice.
(Optional) Stir in honey or maple syrup for sweetness.
Taste-test and adjust: If it’s too strong or too salty, add more water. If you need more flavor, use extra citrus juice.
Tip: If you’re new to high-potassium drinks, start slow. Potassium salts can taste bitter, and large doses may upset your stomach. Listen to your body!
Conclusion
A potassium-dominant electrolyte drink can be beneficial for those who already consume plenty of sodium through their diet or for individuals wishing to rebalance their electrolytes in favor of potassium. Just be mindful of potential pitfalls, particularly if you’re an athlete sweating heavily (where sodium becomes critical) or someone with kidney/heart issues. Commercial products exist, but many use stevia and “natural flavors,” which may introduce hidden chemicals or affect gut health. By crafting your own DIY mix with cream of tartar and potassium chloride, you control exactly what goes into your drink, ensuring it’s as clean, “crunchy,” and potassium-rich as you desire.
“If we eat salty foods when we crave them, we retain our magnesium more easily…but potassium from fruit is just as essential to keep stress hormones in check.”
– Ray Peat
Enjoy experimenting with this recipe, and if you have any medical conditions, always check with a healthcare provider before making significant dietary changes. Your optimal electrolyte balance should prioritize your unique health status and lifestyle.
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Planas GM, Kucacute J. Contraceptive Properties of Stevia rebaudiana. Science. 1968 Nov 29;162(3857):1007. doi: 10.1126/science.162.3857.1007. PMID: 17744732.
