11 Everyday Habits That Are Quietly Draining Your Blood Pressure-Regulating Potassium

7. Frequent intense sweating without electrolyte replacement

During long or intense exercise sessions, especially in heat, potassium is lost through sweat along with sodium. For most moderate workouts, normal meals and water suffice, but for prolonged activity or frequent heavy sweating, targeted rehydration helps replace potassium and support blood pressure regulation. A simple approach is to include potassium-containing snacks post-exercise—banana, coconut water in moderation, or a small potato. Sports drinks with electrolytes are useful for long sessions, though watch added sugars and sodium levels. For older adults or those on diuretics, coordinate rehydration strategies with a clinician to avoid under- or over-correction.

8. Very low-carbohydrate or extreme fad diets

Some restrictive diets limit fruits, starchy vegetables, and legumes — major natural sources of potassium — which can lower daily intake over time. While low-carb plans work for many people, they may inadvertently reduce the potassium-rich foods that help blunt sodium’s effect on blood pressure. If you follow a low-carb approach, intentionally include low-starch potassium sources like leafy greens, avocados, nuts, and moderate servings of beans or lentils when tolerated. Small, planned additions keep the diet balanced without undoing dietary goals. If you have complex health needs, seek guidance from a registered dietitian to tailor a potassium-aware plan.