Low Potassium Foods Sports Energy Drinks

Many of the sports and energy drinks are among the low potassium foods, having minimal to low quantities of potassium. Normally a low potassium content can be helpful for those with kidney dysfunction, or other disorders requiring potassium restriction. However, many also have high sodium content which usually also needs to be restricted by those needing potassium restriction.

Almost all of the sports drinks have more sodium than potassium. Because they are designed for those with no concerns about kidney function and are to provide replenishment of the lost electrolytes from sports activities, the sodium content can be helpful for those not needing restriction. During sports more sodium is lost in sweat than potassium.

There is no physiologic reason for the sodium and potassium content in energy drinks, though. These purport to improve alertness when fatigued. No sweat is lost, so sodium and potassium do not need replenishment.

Another undesirable trait is the high sugar content of both these type of drinks. Both energy and sports drinks have sugar added, with a few exceptions. The sports drinks have less sugar added than the energy drinks, and the amount makes the fluid better tolerated after sports exertion.

We’ve also included bottled water. As expected, the bottled water contains minimal to no sodium or potassium. The only exception is the fruit flavored bottled waters.

For those who need to limit potassium and sodium, water would be the best choice, or should be alternated with the sports drink. The sodium is excessive in all the various sports and energy drinks for those needing restriction.

The energy and sports drinks were designed for those who do not need to restrict sodium or potassium, and ingestion of these drinks should be limited to those needing no restrictions.

The serving weight is in grams, and the potassium and sodium amounts are in milligrams. The potassium and sodium values given are for 100 grams of food.

As usual, K is potassium, and Na is sodium.

Except for the amount of potassium per serving (which we calculated), the source of data is: USDA National Nutrient Database Standard Reference – Release 22.

Food K Na Ratio K:Na Serving Wt Serving Size K per Serving
Energy drink, AMP 3 27 0.11 240 1 serving 7
Energy drink, AMP, sugar free 2 31 0.06 240 8 fl oz 5
Energy drink, FULL THROTTLE 3 35 0.09 240 8 fl oz 7
Energy Drink, Monster 3 75 0.04 240 1 serving 7
Energy drink, RED BULL, sugar free 3 84 0.04 250 1 can,  8.3 fl oz 8
Energy drink, RED BULL 3 84 0.04 255 1 can,  8.3 fl oz 8
Energy drink, ROCKSTAR 3 17 0.18 240 1 serving 7
Energy drink, ROCKSTAR, sugar free 3 52 0.06 240 8 fl oz 7
Energy drink, VAULT Zero, sugar-free, citrus
flavor
3 14 0.21 246 8 fl oz 7
Energy drink, VAULT, citrus flavor 3 12 0.25 246 8 fl oz 7
Sports drink, COCA-COLA, POWERADE, lemon-lime
flavor, ready-to-drink
18 22 0.82 244 8 fl oz 44
Sports drink, fruit-flavor, lo cal,
ready-to-drink
10 35 0.29 240 8 fl oz 24
Sports drink, PEPSICO QUAKER, GATORADE,
fruit-flavor, ready-to-drink
15 39 0.38 244 8 fl oz 37
Sports drink, QUAKER OATS, GATORADE, dry mix,
orange flavor, powder
30 63 0.48 23 1 scoop powder 7
Sports drink, QUAKER OATS, PROPEL Fitness
Water, fruit-flavor, non-carbntd
16 13 1.23 501 16.9 fl oz 80
Water w added vitamins and minerals, bottled,
sweetened, assorted fruit flavors
0 0 0 237 1 serving 0
Water, bottled, generic 0 2 0 237 1 cup 0
Water, bottled, non-carbntd, CALISTOGA 0 0 0 500 16.9 fl oz 0
Water, bottled, non-carbntd, CRYSTAL GEYSER 0 1 0 237 8 fl oz 0
Water, bottled, non-carbntd, DANNON 0 0 0 331 11.2 fl oz 0
Water, bottled, non-carbntd, DANNON Fluoride 0 1 0 251 8.5 fl oz 0
Water, bottled, non-carbntd, DASANI 0 0 0 500  16.9 fl oz 0
Water, bottled, non-carbntd, EVIAN 0 0 0 331  11.2 fl oz 0
Water, bottled, non-carbntd, NAYA 0 1 0 30 1 fl oz 0
Water, bottled, non-carbntd, PEPSI, AQUAFINA 0 0 0 500  16.9 fl oz 0
Water, bottled, PERRIER 0 1 0 192  6.5 fl oz 0
Water, bottled, POLAND SPRING 0 1 0 500  16.9 fl oz 0
Water, non-carbntd, bottles, natural fruit
flavors, lo cal sweetener
4 3 1.33 237 8 fl oz 9
Water, tap, drinking 0 4 0 237 8 fl oz 0
Water, tap, municipal 1 3 0.33 237 8 fl oz 2
Water, tap, well 0 5 0 237 8 fl oz 0