What should I drink if I have low potassium?

January 9, 2026 •

4 min read

Potassium is an essential electrolyte crucial for nerve function, muscle contraction, and maintaining fluid balance in the body. For those wondering what should I drink if I have low potassium, a variety of beverages can help replenish this vital mineral effectively.

Quick Summary

Boost potassium levels with mineral-rich beverages like coconut water, 100% fruit juices such as orange and prune, and milk products. These drinks can replenish electrolytes lost through sweat, illness, or diet, supporting overall health and bodily function.

Key Points

Coconut Water is Ideal: For a natural and hydrating option, coconut water is rich in electrolytes and is an effective way to replenish potassium.
Choose 100% Fruit Juices: Juices like orange, tomato, and prune are concentrated sources of potassium, but be mindful of their sugar content.
Don't Forget Dairy: Milk and yogurt are common dietary sources of potassium that are easy to incorporate into daily meals or smoothies.
Consider Blended Smoothies: Making your own smoothies with whole foods like bananas, spinach, and milk provides potassium along with beneficial fiber.
Consult a Professional: Always seek medical advice before significantly changing your diet, especially if you have kidney disease or are taking certain medications.
Balance with Whole Foods: While drinks help, they should complement a diet rich in fruits, vegetables, and other whole foods for best results.

Why Is Potassium Important?

Potassium is a crucial mineral and electrolyte that plays a pivotal role in maintaining the body's overall health. As an electrolyte, it helps conduct electrical impulses throughout the body, which is essential for several key functions. Approximately 98% of the potassium in your body is found inside your cells, helping to manage fluid balance and regulate nerve signals and muscle contractions. It is also fundamental for heart health, as its movement into and out of cells is vital for a regular heartbeat. A deficiency, known as hypokalemia, can lead to symptoms like muscle weakness, fatigue, cramps, and abnormal heart rhythms.

Top Drinks to Replenish Potassium

When your potassium levels are low, choosing the right drinks can make a significant difference. Here are some of the most effective options:

Coconut Water

Often touted as nature's sports drink, coconut water is an excellent source of potassium and other electrolytes. Just one cup can provide a substantial amount of potassium, helping to rehydrate the body and replenish lost minerals, especially after exercise or when experiencing excessive sweating. It's a natural, low-calorie alternative to many sugary sports drinks.

100% Fruit and Vegetable Juices

Certain fruit and vegetable juices are natural potassium powerhouses. Opt for 100% juice varieties to avoid added sugars.

Orange Juice: A single cup of 100% orange juice contains nearly 500 mg of potassium, making it a powerful choice. It is also a great source of Vitamin C.
Tomato Juice: With over 500 mg of potassium per cup, tomato juice is another fantastic option. It can also be a good source of lycopene, an antioxidant.
Prune Juice: This juice is particularly rich in potassium, containing over 700 mg per cup. It is also known for its digestive benefits.
Carrot Juice: One cup of 100% carrot juice provides around 689 mg of potassium.

Milk and Dairy Products

Dairy products are among the most common sources of potassium in many diets. Milk and yogurt are both excellent choices for increasing your intake.

Milk (Low-fat or Fat-free): A single cup of 1% milk contains approximately 366 mg of potassium.
Yogurt: Plain yogurt, especially nonfat, offers even more potassium than milk, with 8 ounces providing over 600 mg.

Other Potassium-Boosting Beverages

Beyond the primary sources, other beverages can contribute to your daily potassium intake:

Soy Milk: For those who are dairy-free, soy milk can be a good source of potassium.
Certain Smoothies: Blending potassium-rich ingredients like bananas, spinach, and avocados can create a delicious and nutrient-dense drink.
Sports Drinks: Some sports drinks contain electrolytes, including potassium, designed for post-workout recovery. However, be mindful of added sugars and artificial ingredients.

A Comparison of Potassium-Rich Drinks

To help you choose the best option, here is a comparison of common beverages and their approximate potassium content per 1-cup serving.


Drink	Approximate Potassium Content (mg per cup)	Notes
Prune Juice	707	High in fiber, supports digestion.
Carrot Juice	689	Rich in Vitamin A and antioxidants.
Coconut Water	600	Great for hydration, natural electrolytes.
Tomato Juice	556.5	Rich in Vitamin C and lycopene.
Orange Juice	496	Excellent source of Vitamin C.
Kefir (Plain, Low-fat)	399	Probiotic benefits for gut health.
Milk (Skim)	382	Contains calcium for bone health.
Grapefruit Juice	362	Contains Vitamin C and antioxidants.
Pineapple Juice	325	Refreshing and also contains Vitamin C.

Important Considerations and Potential Risks

While increasing potassium intake through drinks can be beneficial, it is important to do so safely. First and foremost, consult a healthcare professional before making any significant dietary changes, especially if you have pre-existing health conditions such as kidney disease. In individuals with poor kidney function, excess potassium can build up in the blood to dangerous levels, a condition known as hyperkalemia. Certain medications, like diuretics and some blood pressure medications, can also affect potassium levels, so medical advice is essential.

Furthermore, while fruit juices are excellent sources of potassium, they are also high in natural sugars. Overconsumption can lead to a high-calorie intake. Blending whole fruits into a smoothie is often a more balanced way to get potassium, as it includes dietary fiber, which helps to slow the absorption of sugar and nutrients. For those concerned about sugar intake, coconut water and low-fat milk are great, lower-sugar options.

Conclusion

For those with low potassium levels, incorporating certain drinks into your diet is a simple and effective strategy. From the natural electrolytes in coconut water to the rich mineral content of 100% fruit and vegetable juices, there are many delicious options to choose from. Dairy products like milk and yogurt also provide a significant boost. Always remember to prioritize your overall health and consult with a doctor before starting any new dietary regimen, particularly if you have underlying health concerns. Focusing on a balanced diet rich in whole foods, including potassium-rich beverages, is the best approach to maintaining healthy electrolyte levels.

For more detailed information on the health benefits of potassium, consider visiting the Healthline article on potassium.

Getting Started with Potassium-Boosting Drinks

If you're ready to start incorporating these drinks into your routine, here are a few simple steps:

Start your day with a glass of 100% orange juice or a smoothie made with a banana and milk.
Have coconut water after a workout to replenish lost electrolytes.
Incorporate vegetable juice into your meals, such as tomato juice with a savory dish.
Consider a small glass of prune juice as a supplement to other potassium sources.
Mix and match to keep your routine interesting and ensure you're getting a variety of nutrients.

By following these steps, you can safely and effectively increase your potassium intake through beverages.

Frequently Asked Questions

Coconut water is a highly recommended drink for low potassium due to its high concentration of natural electrolytes and potassium. It is also hydrating and generally lower in sugar than fruit juices.

No, while bananas and orange juice are well-known sources, many other drinks are rich in potassium. These include tomato juice, prune juice, milk, and certain vegetable juices like carrot juice.

While 100% fruit juices are rich in potassium, they are also high in natural sugars. It is best to consume them in moderation as part of a balanced diet to avoid excessive sugar intake. Blending whole fruits into a smoothie is a good alternative as it includes fiber.

Some sports drinks contain potassium and other electrolytes, but they often come with added sugars and artificial ingredients. Coconut water is a natural alternative that provides similar benefits without the added sugar.

If you are lactose intolerant, soy milk is a good dairy-free alternative that also provides potassium. Smoothies made with nut milks and other potassium-rich ingredients are also excellent options.

You should consult a doctor if you experience symptoms of hypokalemia like muscle weakness or abnormal heart rhythms. Medical advice is also crucial if you have kidney disease or take medications that affect potassium levels.

Common symptoms of low potassium include fatigue, muscle weakness, cramps, constipation, and heart palpitations. In severe cases, it can cause more serious cardiac issues.