Your body doesn't produce potassium, but it needs it every day to function properly. Contrary to popular belief, food is not the only source to meet your needs. You can also drink potassium-rich water to increase your intake. In this article, discover the effects of potassium on your health, the risks associated with excess or deficiency, as well as which waters to prefer.
What is potassium?
Just like magnesium and sodium, potassium belongs to the electrolyte family. Once dissolved in water, it transforms into electrically charged ions.
What is potassium used for in the body?
This mineral plays an important role in several physiological processes, particularly:
- Blood pressure regulation: by eliminating excess salt through urine, it helps to lower blood volume and therefore blood pressure.
- Nerve and muscle function: it facilitates the transmission of nerve impulses and helps your muscles and heart contract properly.
- Fluid and acid-base balance : it participates in the distribution of bodily fluids and contributes to maintaining a stable blood pH.
What are the recommended daily intakes?
The amount of potassium you need each day depends mainly on your age.
- 750 mg for infants aged 7 to 11 months
- 800 mg for children aged 1 to 3 years
- 1,100 mg for children aged 4 to 6 years
- 1,800 mg for children aged 7 to 10 years
- 2,700 mg for children aged 11 to 14 years
- 3,500 mg for adolescents aged 15 to 17 years
- 3,500 mg for adults, including pregnant women
- 4,000 mg for breastfeeding women
To meet your daily needs, consume more fruits (bananas, raisins, apricots, oranges…), vegetables (potatoes, broccoli, tomatoes, spinach, butternut squash…) and legumes and oilseeds (kidney beans, lentils, soy, walnuts…). Dairy products, instant coffee, mineralized water... poultry, meat and fish are also to be preferred.
What are the health benefits of potassium?
This macromineral helps regulate blood pressure and can contribute to preventing high blood pressure, provided a healthy lifestyle is maintained.
Adequate intake could also reduce the risk of stroke. However, while observational data is strong, evidence of a direct causal link needs to be confirmed.
In the form of alkaline salts, it would promote urinary calcium loss, which helps preserve bone density and could thus limit the risk of osteoporosis.
According to a scientific review, potassium citrate appears to prevent certain kidney stones. It reduces the crystallization of salts like oxalate or uric acid by increasing urinary pH.
Finally, by counteracting excess salt, it can limit water retention and relieve feelings of bloating or heavy legs.
NB: while the effect on blood pressure is well established, the others are potential and should be considered with caution as most are based on observational studies.
What are the risks of potassium deficiency?
Symptoms
Called hypokalemia, the deficiency often manifests as unusual fatigue, cramps, muscle weakness, persistent constipation or even palpitations. When the deficit is severe, you risk hyperglycemia, muscle paralysis, heart rhythm disorders, or even respiratory distress.
Common causes
Deficiency is rare if your diet is adequate. However, it can still occur in cases of dehydration, prolonged diarrhea or vomiting, or if you are using certain medications, particularly diuretics.
Why drink potassium-rich water?
Mineral water can help meet needs
In addition to what you eat, you can drink water containing enough of this mineral, especially during significant losses (sweating, prolonged exertion...). Often very low in minerals, tap water is not always sufficient in these situations.
Can certain pathologies be prevented?
Regular consumption could help to regulate blood pressure, prevent the formation of kidney stones and preserve bone strength. These potential benefits are mentioned in several scientific works, but some still require further research.
What is the best water for high blood pressure?
Arvie sparkling water (130 mg/L potassium, 650 mg/L sodium) seems interesting. However, its sodium content is high for daily use. Ask your doctor's advice before consuming it regularly if you suffer from hypertension. Magnesium-rich mineral waters such as Hépar or Contrex can be better alternatives.
Which mineral waters are richest in potassium?
In France, most waters contain less than 10 mg per liter of potassium. Some, however, are naturally more concentrated:
- Arvie: 130 mg/L
- St-Yorre: 110 mg/L
- Vichy Célestins: 65 mg/L
- Rozana: 52 mg/L
- Quézac: 49 mg/L
The composition sometimes varies depending on the batch. To assess nutritional quality, always read the label to see the concentration of minerals such as bicarbonate, sulfate, nitrate...
What other beverages are rich in potassium?
You can also rely on vegetable juices (tomato, beetroot…), which allow you to vary your intake. Fruit juices (orange, apricot, prune…) are also interesting and will provide you with vitamins and antioxidants. Homemade broths, prepared with fresh vegetables, are ideal during fluid losses as well as hydration solutions like electrolyte tablets, sports drinks or ORS for infants...
Is the potassium in mineral waters well absorbed?
Yes, its intestinal absorption is similar to that of food, with a rate of around 90%. This is why in cases of mild hypokalemia, adequate water can be enough to correct the deficit if the diet follows. For moderate or severe cases, however, medical supplementation remains essential.
Is too much potassium dangerous?
Called hyperkalemia, an overload can cause serious heart problems and must be medically managed. The risk is especially high if you suffer from kidney failure or when taking certain medications (diuretics, antihypertensives). In a healthy person, the excess is generally eliminated by the kidneys. As Paracelsus says, all things are poison, and nothing is without poison; the dose alone makes it so that a thing is not a poison!
Are there any contraindications to potassium-rich waters?
Avoid if you are:
- suffering from chronic kidney disease.
- under diuretic or hyperkalemic treatment.
- required to follow a low-potassium diet prescribed by your doctor or a nutrition specialist.
Which potassium-rich water should you choose based on your needs?
|
Goal |
Recommended |
Comment |
|
To prevent a deficiency |
Arvie or St-Yorre |
|
|
In case of high blood pressure |
Arvie |
"Moderate" sodium content compared to Arvie and St-Yorre. Always seek medical advice. |
|
For occasional use or as a supplement |
Vichy Célestins |
The most suitable due to its highly mineralized profile. |
How to naturally increase your potassium levels?
Drink mineral water like Arvie regularly and vary your meals by eating a little more bananas, green vegetables, and legumes. Limit losses with proper hydration (in case of excessive sweating, diuretics).
FAQ: We answer your questions!
Which water contains the most potassium?
Arvie, with approximately 130 mg/L.
Which water to drink when you have a potassium deficiency?
Waters like Arvie or St-Yorre can be useful.
What is the best water for high blood pressure?
Water like Arvie, under medical advice.
Is it dangerous to drink too much potassium-rich water?
Yes, if you have kidney disease or are on specific treatment.
Conclusion: Should you drink potassium-rich water?
Water with a high potassium concentration can be beneficial, especially if you need to monitor your blood pressure or have specific requirements (sports activity, age, significant water loss). However, it remains merely a support, not an alternative to a balanced diet. It is also important not to exceed the recommended daily doses mentioned above.
If you suffer from a chronic condition related to your heart or kidneys, consult your doctor before drinking it regularly.
Bibliography
Zacchia, M., Abategiovanni, M. L., Stratigis, S., & Capasso, G. (2016). Potassium: From Physiology to Clinical Implications. Kidney diseases (Basel, Switzerland), 2(2), 72–79. https://doi.org/10.1159/000446268
European Food Safety Authority (EFSA). (2016, October 25). Dietary reference values: advice on potassium [Press release]. EFSA. https://www.efsa.europa.eu/en/press/news/161025
Kim, B. S., Yu, M. Y., & Shin, J. (2024). Effect of low sodium and high potassium diet on lowering blood pressure and cardiovascular events. Clinical hypertension, 30(1), 2. https://doi.org/10.1186/s40885-023-00259-0
D'Elia, L., Barba, G., Cappuccio, F. P., & Strazzullo, P. (2011). Potassium intake, stroke, and cardiovascular disease a meta-analysis of prospective studies. Journal of the American College of Cardiology, 57(10), 1210–1219. https://www.jacc.org/doi/10.1016/j.jacc.2010.09.070
Evan, A. P. (2010). Physiopathology and etiology of stone formation in the kidney and the urinary tract. Pediatric Nephrology, 25(5), 831-841.
https://doi.org/10.1007/s00467-009-1116-y
Abate, V., Vergatti, A., Altavilla, N., Garofano, F., Salcuni, A. S., Rendina, D., De Filippo, G., Vescini, F., & D’Elia, L. (2024). Potassium Intake and Bone Health: A Narrative Review. Nutrients, 16(17), 3016. https://doi.org/10.3390/nu16173016
Fabris, A., Lupo, A., Bernich, P., Abaterusso, C., Marchionna, N., Nouvenne, A., & Gambaro, G. (2010). Long-term treatment with potassium citrate and renal stones in medullary sponge kidney. Clinical journal of the American Society of Nephrology : CJASN, 5(9), 1663–1668. https://doi.org/10.2215/CJN.00220110
Castro, D., & Sharma, S. (2025, January 19). Hypokalemia. In StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing. https://www.ncbi.nlm.nih.gov/books/NBK482465
Stone, M. S., Martyn, L., & Weaver, C. M. (2016). Potassium Intake, Bioavailability, Hypertension, and Glucose Control. Nutrients, 8(7), 444.
https://doi.org/10.3390/nu8070444
Weiner, I. D., & Wingo, C. S. (1998). Hyperkalemia: A potential silent killer. Journal of the American Society of Nephrology, 9(8), 1535‑1543. https://doi.org/10.1681/ASN.V981535
