Your body doesn't produce potassium, but it needs it daily 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, as well as the best waters to choose.
What is potassium?
Just 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, particularly:
- Blood pressure regulation: by eliminating excess salt through urine, it helps lower blood volume and thus 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 body fluids and contributes to maintaining a stable blood pH.
What are the recommended daily intakes?
The amount of potassium you need each day primarily depends 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 adolescents aged 11 to 14 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, soybeans, nuts…). Dairy products, instant coffee, mineralized water... poultry, meats and fish are also to be preferred.
What are the health benefits of potassium?
This macromineral helps to regulate blood pressure and can contribute to the prevention of high blood pressure, provided a healthy lifestyle is maintained.
Adequate intake could also reduce the risk of stroke. However, while observational data is strong, the evidence of a direct causal link needs to be confirmed.
In the form of alkaline salts, it would promote urinary calcium loss, which contributes to preserving 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 swelling 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 of them are based on observational studies.
What are the risks of potassium deficiency?
Symptoms
Called hypokalemia, deficiency often manifests as unusual fatigue, cramps, muscle weakness, persistent constipation, or 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 correct. However, it can occur in cases of dehydration, prolonged diarrhea or vomiting, or if you use 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 (perspiration, prolonged effort...). Often very low in minerals, tap water is not always sufficient in these situations.
Can certain diseases 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 more research.
What is the best water for hypertension?
Arvie sparkling water (130 mg/L of potassium, 650 mg/L of sodium) seems interesting. However, its sodium content is high for daily use. Consult your doctor before consuming it regularly if you suffer from hypertension. Mineral waters rich in magnesium such as Hépar or Contrex may be better alternatives.
Which mineral waters are richest in potassium?
In France, most waters contain 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 depending on the batches. To assess nutritional quality, always read the label to see the concentration of minerals such as bicarbonate, sulfate, nitrate...
What other drinks are rich in potassium?
You can also opt for vegetable juices (tomato, beetroot…), they 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 water well absorbed?
Yes, its intestinal absorption is similar to that of food, with a rate around 90%. This is why in cases of mild hypokalemia, adequate water may be sufficient to correct the deficit if diet follows. For moderate or severe cases, medical supplementation remains essential.
Is too much potassium dangerous?
Called hyperkalemia, an overload can cause severe heart problems and must be medically managed. The risk is especially high if you have kidney failure or when taking certain medications (diuretics, antihypertensives). In a healthy person, the excess is generally eliminated by the kidneys. As Paracelsus said, all things are poison, and nothing is without poison; the dosage alone makes it so a thing is not a poison!
Are there any contraindications to potassium-rich water?
Avoid if you have:
- a 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 according to your needs?
|
Goal |
Recommended |
Comment |
|
To prevent a deficiency |
Arvie or St-Yorre |
|
|
In case of hypertension |
Arvie |
"Moderate" sodium content compared to Arvie and St-Yorre. Always consult your doctor. |
|
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 regularly, such as Arvie, 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 should you drink when you lack potassium?
Waters like Arvie or St-Yorre can be helpful.
What is the best water for high blood pressure?
Water like Arvie, under medical advice.
Is it dangerous to drink too much water rich in potassium?
Yes, if you have kidney disease or are on specific treatment.
Conclusion: should you drink water rich in potassium?
Waters with high potassium concentrations can be useful, especially if you need to monitor your blood pressure or have specific needs (sports activity, age, significant water loss). However, they remain a simple support and not an alternative to a balanced diet. You must also ensure you do not exceed the recommended daily doses 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, 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
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