Of course, the main purpose of drinks is to supply the body with water. However, all drinks other than pure water consist of something in addition to water. Of 264 drinks listed in USDA National Nutrient Database 94 have a favorable potassium to sodium ratio. Those that contain 3 times as much potassium as sodium are included in the table. Not all of them would be considered one of the high potassium foods because the individual serving has less than 200 mg of potassium. But almost any of them would be a healthy way to rehydrate.
Those with the most potassium are the fruit juices and vegetable juices. Many powders are also high in potassium, although some are for several servings. But one envelope of cocoa mix is a great way to increase the potassium content of a drink. It adds 400 to 500 mg of potassium to a single drink.
The alcoholic drinks are included because of the favorable ratio of potassium to sodium. Although resveratrol is felt to be the factor contributing to cardiac health from a glass of red wine, no studies have separated the favorable cardiac effects of the potassium to sodium ratio found in red wine from the resveratrol effect – food for thought.
The weights for the potassium and sodium are milligrams. The potassium and sodium values given are for 100 grams of food, a little less than 1/2 of an 8 oz cup.
As usual, K is potassium, and Na is sodium.
Except for the potassium to sodium ratio (which we calculated), the source of data is: USDA National Nutrient Database Standard Reference – Release 22.
Food | K | Na | Ratio K:Na |
ALCOHOLIC BEV, BEER, LT | 21 | 4 | 5.2 |
ALCOHOLIC BEV, BEER, LT, BUD LT | 26 | 3 | 8.7 |
ALCOHOLIC BEV, BEER, LT, BUDWEISER SEL | 26 | 3 | 8.7 |
ALCOHOLIC BEV, BEER, LT, MICHELOB ULTRA | 17 | 3 | 5.7 |
ALCOHOLIC BEV, BEER, REG, ALL | 27 | 4 | 6.8 |
ALCOHOLIC BEV, BEER, REG, BUDWEISER | 33 | 3 | 11 |
ALCOHOLIC BEV, DAIQUIRI, PREPARED-FROM-RECIPE | 21 | 5 | 4.2 |
ALCOHOLIC BEV, LIQUEUR, COFFEE, 53 PROOF | 30 | 8 | 3.8 |
ALCOHOLIC BEV, LIQUEUR, COFFEE, 63 PROOF | 30 | 8 | 3.8 |
ALCOHOLIC BEV, PINA COLADA, PREPARED-FROM-RECIPE |
71 | 6 | 11.8 |
ALCOHOLIC BEV, WINE, DSSRT, DRY | 92 | 9 | 10.2 |
ALCOHOLIC BEV, WINE, DSSRT, SWT | 92 | 9 | 10.2 |
ALCOHOLIC BEV, WINE, TABLE, ALL | 99 | 5 | 19.8 |
ALCOHOLIC BEV, WINE, TABLE, RED | 127 | 4 | 31.8 |
ALCOHOLIC BEV, WINE, TABLE, RED, MERLOT | 127 | 4 | 31.8 |
ALCOHOLIC BEV, WINE, TABLE, WHITE | 71 | 5 | 14.2 |
BEVERAGES, FRUIT JUC DRK, RED SUGAR | 11 | 2 | 5.5 |
BEVERAGES, VEG & FRUIT JUC BLEND | 101 | 29 | 3.5 |
CAMPBELL SOUP COMPANY, V8 V. FUSION JUICES, ACAI BERRY |
98 | 28 | 3.5 |
CAMPBELL SOUP COMPANY, V8 V. FUSION JUICES, PEACH MANGO |
85 | 28 | 3 |
CAMPBELL SOUP COMPANY, V8 V. FUSION JUICES, STRAWBERRY BANANA |
102 | 28 | 3.6 |
CAMPBELL SOUP COMPANY, V8 V. FUSION JUICES, TROPICAL |
118 | 33 | 3.6 |
CHOCOLATE SYRUP | 224 | 72 | 3.1 |
CHOCOLATE SYRUP, PREP W/ WHL MILK | 145 | 47 | 3.1 |
CITRUS FRUIT JUC DRK, FRZ CONC | 393 | 3 | 131 |
CITRUS FRUIT JUC DRK, FRZ CONC, PREP W/H2O | 112 | 4 | 28 |
COCOA MIX, NO SUGAR ADDED, ALBA, PWDR | 2702 | 876 | 3.1 |
COCOA MIX, W/ ASPT, LO CAL, SWISS MISS, PWDR, W/O ADD NA |
2702 | 653 | 4.1 |
COFFEE SUB, CRL GRAIN BEV, PWDR | 2443 | 83 | 29.4 |
COFFEE SUB, CRL GRAIN BEV, PWDR, PREP W/ WHL MILK |
172 | 49 | 3.5 |
COFFEE SUB, CRL GRAIN BEV, PREP W/ H2O | 41 | 5 | 8.2 |
COFFEE SUB, RSTD GRAIN BEV, NAT TOUCH KAFFREE ROMA, PWDR |
999 | 126 | 7.9 |
COFFEE&COCOA (MOCHA) PWDR, W/WHTNR&LO CAL SWTNR, DECAF |
1856 | 500 | 3.7 |
COFFEE, BREWED FROM GROUNDS, PREP W/ H2O | 49 | 2 | 24.5 |
COFFEE, BREWED FROM GROUNDS, PREP W/ H2O, DECAF | 54 | 2 | 27 |
COFFEE, BREWED, ESPRESSO, REST-PREP | 115 | 14 | 8.2 |
COFFEE, BREWED, ESPRESSO, REST-PREP, DECAF | 115 | 14 | 8.2 |
COFFEE, INST, DECAF , PWDR | 3501 | 23 | 152.2 |
COFFEE, INST, DECAF , PWDR, PREP W/H2O | 36 | 4 | 9 |
COFFEE, INST, REG, PWDR | 3535 | 37 | 95.5 |
COFFEE, INST, REG, PWDR, HALF THE CAFFEINE | 3535 | 37 | 95.5 |
COFFEE, INST, REG, PREP W/H2O | 30 | 4 | 7.5 |
COFFEE, INST, W/ CHICORY, PREP W/ H2O | 35 | 7 | 5 |
COFFEE, INST, W/CHICORY, PWDR | 3395 | 277 | 12.3 |
COFFEE, INST, W/SUGAR, CAPPUCCINO-FLAVOR PWDR | 831 | 180 | 4.6 |
COFFEE, INST, W/SUGAR, MOCHA-FLAVOR, PWDR | 1033 | 317 | 3.3 |
CRANBERRY JUC COCKTAIL, BTLD | 14 | 2 | 7 |
CRANBERRY JUC COCKTAIL, BTLD, LO CAL, SACCHARIN&CORN SWTNR |
25 | 3 | 8.3 |
CRANBERRY JUC COCKTAIL, FRZ CONC | 49 | 4 | 12.2 |
CRANBERRY-APPLE JUC DRK, BTLD | 17 | 2 | 8.5 |
CRANBERRY-APRICOT JUC DRK, BTLD | 61 | 2 | 30.5 |
CRANBERRY-GRAPE JUC DRK, BTLD | 24 | 3 | 8 |
DAIRY DRK MIX, CHOC, RED CAL, W/ ASPRT, PWDR, PREP W/ H2O & ICE |
197 | 61 | 3.2 |
DAIRY DRK MIX, CHOC, RED CAL, W/ LOW-CALORIE SWEETENERS, PWDR |
2240 | 659 | 3.4 |
FRUIT PUNCH DRK, FRZ CONC | 44 | 8 | 5.5 |
FRUIT PUNCH JUC DRK, FRZ CONC | 270 | 10 | 27 |
FRUIT PUNCH JUC DRK, FRZ CONC, PREP W/H2O | 66 | 5 | 13.2 |
GRAPE JUICE DRINK, CANNED | 33 | 9 | 3.7 |
HORCHATA, DRY MIX, UNPREP, VAR OF BRANDS, ALL W/ MORRO SEEDS |
180 | 3 | 60 |
LEMONADE, FRZ CONC, PINK | 76 | 4 | 19 |
LEMONADE, FRZ CONC, PINK, PREP W/H2O | 17 | 4 | 4.2 |
LEMONADE, FRZ CONC, WHITE | 72 | 7 | 10.3 |
LEMONADE, FRZ CONC, WHITE, PREP W/H2O | 15 | 4 | 3.8 |
LIMEADE, FRZ CONC, PREP W/H2O | 10 | 3 | 3.3 |
MALTED DRK MIX, CHOC, PWDR | 618 | 190 | 3.3 |
ORANGE BRKFST DRK, RTD | 41 | 2 | 20.5 |
ORANGE DRK, BRKFST TYPE, W/ JUC & PULP, FRZ CONC |
465 | 26 | 17.9 |
ORANGE DRK, BRKFST TYPE, W/JUC&PULP, FRZ CONC, PREP W/H2O |
167 | 10 | 16.7 |
ORANGE DRK, CND, W/ ADDED VIT C | 18 | 3 | 6 |
ORANGE&APRICOT JUC DRK, CND | 80 | 2 | 40 |
ORANGE-FLAVOR DRK, BRKFST TYPE, LO CAL, PWDR | 3132 | 81 | 38.7 |
ORANGE-FLAVOR DRK, BRKFST TYPE, PWDR | 190 | 17 | 11.2 |
ORANGE-FLAVOR DRK, BRKFST TYPE, PWDR, PREP W/ H2O |
25 | 5 | 5 |
ORANGE-FLAVOR DRK, BRKFST TYPE, W/PULP, FRZ CONC |
435 | 24 | 18.1 |
ORANGE-FLAVOR DRK, BRKFST TYPE, W/PULP, FRZ CONC, PREP W/H2O |
124 | 10 | 12.4 |
PINEAPPLE&GRAPEFRUIT JUC DRK, CND | 61 | 14 | 4.4 |
PINEAPPLE&ORANGE JUC DRK, CND | 46 | 3 | 15.3 |
TEA, BREWED, PREP W/H2O | 37 | 3 | 12.3 |
TEA, BREWED, PREP W/H2O, DECAF | 37 | 3 | 12.3 |
TEA, HERB, CHAMOMILE, BREWED | 9 | 1 | 9 |
TEA, HERB, OTHER THAN CHAMOMILE, BREWED | 9 | 1 | 9 |
TEA, INST, SWTND W/NA SACCHARIN, LEMON-FLAV, PWDR, DECAF |
2568 | 412 | 6.2 |
TEA, INST, SWTND W/NA SACCHARIN, LEMON-FLAVORED, PWDR |
2568 | 412 | 6.2 |
TEA, INST, SWTND W/SUGAR, LEMN-FLAV, PWDR, DECAF | 169 | 5 | 33.8 |
TEA, INST, SWTND W/SUGAR, LEMON-FLAVORED, PWDR | 217 | 5 | 43.4 |
TEA, INST, SWTND W/SUGAR, LEMON-FLAVORED, PWDR | 169 | 5 | 33.8 |
TEA, INST, SWTND W/SUGAR, LEMON-FLAVORED, PWDR, PREP | 15 | 2 | 7.5 |
TEA, INST, UNSWTND, LEMON-FLAVORED, PWDR | 3453 | 55 | 62.8 |
TEA, INST, UNSWTND, PWDR | 6040 | 72 | 83.9 |
TEA, INST, UNSWTND, PWDR, DECAF | 6040 | 72 | 83.9 |
TEA, INST, UNSWTND, PWDR, PREP | 18 | 4 | 4.5 |
TEA, RTD, UNSWTND, WENDY'S, FAST FD, WO/ ICE | 14 | 3 | 4.7 |
WINE, NON-ALCOHOLIC | 88 | 7 | 12.6 |