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If you experience excessive fluid loss, through vomiting, diarrhea, overuse of diuretics (including caffeinated beverages), poor water intake, a low-carbohydrate diet, or sweating, or if you take certain medications, you may be at risk for potassium deficiency. In addition, a diet that is high in sodium and low in potassium can negatively affect potassium status. The Standard American Diet (SAD), which is high in sodium-containing processed foods and low in fruits and vegetables, contains about two times more sodium than potassium. Many health experts recommend taking in at least five times more potassium than sodium. The symptoms of potassium deficiency include muscle weakness, confusion, irritability, fatigue, and heart disturbances. Athletes with low potassium stores may tire more easily during exercise, as potassium deficiency causes a decrease in glycogen (the fuel used by exercising muscles) storage. In addition to poor dietary intake, excessive physical activity can increase your need for potassium. People with high blood pressure also need more potassium.

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