Сколько калия вы теряете, когда потеете?

简介：

When you sweat, you lose both sodium and potassium, and maintaining proper levels is essential for bodily functions. The normal daily potassium intake is about 4700 mg, but athletes or people with high stress may need up to 6000 mg. Sodium loss can range from 500 to 2000 mg per hour during intense exercise. Potassium plays a crucial role in muscle function, heart health, and insulin sensitivity. Foods rich in potassium include beet greens, beans, spinach, fish, seafood, and avocado. Adequate potassium and magnesium intake—often achieved by consuming 7–10 servings of vegetables daily—helps support a ketogenic diet and combat insulin resistance. Low potassium can cause nausea, muscle weakness, cramps, and palpitations, and most potassium resides in muscle cells rather than blood, so a blood test may not reflect true cellular levels.