Your body doesn't produce potassium, but it needs it every day to function properly. Contrary to popular belief, food isn't 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, and which waters to choose.
What is potassium?
Like magnesium and sodium , potassium belongs to the family of electrolytes . Once dissolved in water, it transforms into electrically charged ions .
What is the role of potassium in the body?
This mineral plays an important role in several physiological processes , in particular:
- 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 to contract properly.
- Water and acid-base balance : it participates in the distribution of body 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
- 1100 mg for children aged 4 to 6 years
- 1800 mg for children aged 7 to 10 years
- 2700 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
- 4000 mg for breastfeeding women
To meet your daily needs, consume more fruit (bananas, raisins, apricots, oranges , etc. ), vegetables (potatoes, broccoli, tomatoes, spinach, butternut squash, etc. ), and legumes and oilseeds (kidney beans, lentils, soybeans, nuts, etc. ) . Dairy products , instant coffee, mineral water, poultry, meat, and fish should also be prioritized.
What are the health benefits of potassium?
This macromineral helps regulate blood pressure and may contribute to the prevention of high blood pressure , provided that a healthy lifestyle is maintained.
Adequate intake may also reduce the risk of stroke. However, while observational data are robust, evidence of a direct causal link remains to be confirmed.
In the form of alkaline salts , it would promote the loss of urinary calcium, which helps to preserve bone density and could thus limit the risk of osteoporosis.
According to a scientific journal, potassium citrate seems It helps prevent certain kidney stones. It reduces the crystallization of salts such as oxalate or uric acid by increasing urinary pH.
Finally, by counteracting excess salt, it can limit water retention and relieve the feeling of swelling or heavy legs.
Note: while the effect on blood pressure is well established, the others are potential and should be considered with caution as they are mostly based on observational studies.
What are the risks of a potassium deficiency?
Symptoms
Called Hypokalemia , or potassium deficiency, often manifests as unusual fatigue, cramps, muscle weakness, persistent constipation, or palpitations. Severe deficiencies can lead to hyperglycemia , muscle paralysis , heart rhythm disturbances, or even respiratory distress .
Common causes
A deficiency is rare if you have a proper diet . However, it can still occur in cases of dehydration, prolonged diarrhea or vomiting, or if you are using certain medications, particularly diuretics.
Why drink water rich in potassium?
Mineral water can help meet the needs
In addition to what you eat, you can drink water containing sufficient amounts of this mineral, especially during periods of significant loss (sweating, prolonged exertion, etc.). Tap water , often very low in minerals , is not always sufficient in these situations.
Can certain diseases be prevented?
Regular consumption could help regulate blood pressure , prevent kidney stones , and maintain bone strength . These potential benefits are discussed in several scientific works but some require even more research.
What is the best water for treating hypertension?
Arvie sparkling water (130 mg/L potassium, 650 mg/L sodium) seems promising. However, its sodium content is high for daily consumption . Consult your doctor before consuming it regularly if you suffer from hypertension. Mineral waters rich in magnesium, such as Hepar or Contrex might be better alternatives.
Which mineral waters are richest in potassium?
In France, most water contains less than 10 mg of potassium per liter . 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 from batch to batch. To assess the nutritional quality , always read the label to see the concentration of minerals such as bicarbonate, sulfate , nitrate , etc.
What other drinks are rich in potassium?
You can also opt for vegetable juices (tomato, beetroot , etc. ), which allow you to vary your intake. Fruit juices (orange, apricot, prune , etc. ) are also beneficial and will provide you with vitamins and antioxidants. Homemade broths , prepared with fresh vegetables, are ideal for rehydration , as are hydration solutions such as electrolyte tablets, sports drinks , or oral rehydration solutions for infants .
Is the potassium from mineral water well absorbed?
Yes, its intestinal absorption is close to that of food, with a rate around 90 % . That's why, in cases of mild hypokalemia , appropriate water may be sufficient to correct the deficiency if the diet is adequate . However, for moderate or severe cases, medical supplementation remains essential.
Is it dangerous to have too much potassium?
Called Hyperkalemia , or potassium overload, can cause serious heart problems and requires medical attention. The risk is especially high if you have kidney failure or are taking certain medications (diuretics, antihypertensives). In a healthy person , the excess is usually eliminated by the kidneys . As Paracelsus said, "All things are poison, nothing is poison; it is the dose that makes the 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?
|
Objective |
Recommended |
Comment |
|
To prevent a deficiency |
Arvie or St-Yorre |
|
|
In case of hypertension |
Arvie |
Sodium content "moderate" compared to Arvie and St-Yorre. Always consult a doctor. |
|
For occasional use or as a supplement |
Vichy Célestins |
The most suitable thanks to its highly mineralized profile. |
How to naturally increase your potassium levels?
Drink mineral water like Arvie regularly and vary your meals by eating more bananas, green vegetables, and legumes. Limit fluid loss with proper hydration (and if you experience excessive sweating, take diuretics).
FAQ: We answer your questions!
Which water contains the most potassium?
Arvie, with approximately 130 mg/L.
What type of water should you drink if you are deficient in potassium?
Waters like Arvie or St-Yorre can be useful.
What is the best water for treating hypertension?
Water like Arvie, under medical advice.
Is it dangerous to drink too much potassium-rich water?
Yes, if you have kidney disease or are undergoing specific treatment.
Conclusion: Should we drink water rich in potassium?
Potassium-rich waters can be helpful, especially if you need to monitor your blood pressure or have specific needs (sports activity, age, significant water loss). However, they should only be used as a supplement, not as a substitute for a balanced diet. It's also important not to exceed the recommended daily intake mentioned above.
If you suffer from a chronic heart or kidney condition , 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://doi.org/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, AS, 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
