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POLITIKOFF

Potassium, the body's ally in the heat: Foods that should not be missing from the table

Politiko 2026-07-14 07:34:32

Potassium, the body's ally in the heat: Foods that should not be missing

A balanced diet is essential all year round, but in the summer months the body has special needs due to high temperatures and fluid loss. For this reason, nutrition experts recommend paying more attention to the intake of potassium, a mineral essential for the normal functioning of the body.

Potassium is an electrolyte that is lost through sweat, so it's important to get enough through your diet on hot days. According to HuffPost, this mineral plays a key role in muscle function, nerve signal transmission, fluid balance, and blood pressure and heart rate regulation.

The National Institutes of Health (NIH) recommends that adult women get about 2,600 mg of potassium per day, while men get about 3,000 mg.

Dietitian Sandra Zhang explains that low potassium levels can cause fatigue, while professor Laura Acosta emphasizes that this mineral works in collaboration with sodium to maintain fluid balance and support normal heart function.

According to her, a lack or excess of potassium can lead to heart rhythm disorders (arrhythmia), while in severe cases it can cause serious cardiac complications.

Signs of potassium deficiency
When the body does not receive the necessary amount of potassium, especially in combination with dehydration, symptoms such as:

fatigue and weakness;
muscle cramps;
constipation;
general feeling of exhaustion.
In more severe cases, potassium deficiency can be associated with increased blood pressure and heart rate disorders.

Foods Richest in Potassium
Experts recommend including foods rich in this mineral in the diet, such as:

dried apricots;
lentils;
pumpkin;
baked potatoes;
orange juice;
bananas;
milk;
chicken breast.
A varied diet and sufficient hydration help maintain normal potassium levels, making the body better prepared to cope with high summer temperatures.

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