Explanation
The sodium/potassium ratio is a marker of diet quality and cardiovascular health. (source, source)
Low
A low sodium/potassium ratio can be influenced by physiological factors relating to the kidneys, where these minerals are regulated, and hormonal balance. From a nutritional standpoint, a diet lacking in potassium-rich foods like fruits and vegetables and excessive consumption of sodium-rich processed foods can skew this ratio. (source, source, source, source)
Optimization
Incorporate salt: Consumption of salt is associated with increased serum sodium. (source) Recommendation: Incorporate salty foods or add a pinch of salt to meals.
Supplement with electrolytes: Sodium intake increases serum sodium levels. (source, source) Supplementing with electrolytes containing sodium increases sodium levels in the body. Recommendation: Supplement with a variety of electrolytes with at least 500 mg of sodium.
Limit foods high in potassium: Consumption of potassium has been shown to increase circulating potassium concentrations. (source) Limiting the intake of foods high in potassium decreases serum potassium. Recommendation: Monitor and limit excess consumption of foods high in potassium, like bananas, broccoli, and beans.
Active recovery: Muscle damage can cause increased serum potassium. (source) Active recovery increases the reabsorption of potassium ions back into muscle cells via the sodium-potassium pump, which then reduces the concentration of potassium in the blood following a hard workout. (source) Recommendation: Prioritize techniques to enhance recovery capacity, such as low-intensity movement and mobility, at least twice a week.
Avoid potassium: Supplementation with potassium has been shown to increase circulating potassium concentrations. (source) Limiting the intake of potassium decreases serum potassium. Recommendation: Monitor excess potassium intake and supplement concentrations.
High
A high sodium/potassium ratio may stem from physiological factors such as poor kidney function or imbalances in electrolyte concentrations. From a nutritional perspective, excessive sodium intake and insufficient potassium consumption can contribute to this imbalance. (source, source, source, source)
Optimization
Limit salty foods: High sodium intake increases serum sodium levels. (source) Limiting the consumption of salty foods decreases sodium concentrations. Recommendation: Monitor and limit excess salt intake.
Prioritize proper hydration: Water intake has been shown to decrease sodium levels. (source) Water intake aids in regulating fluid and electrolyte balance, and it influences the metabolism of sodium in the kidneys. (source) Prioritize hydration in order to regulate sodium levels in the body. Recommendation: Drink at least 0.5 fl oz of water per pound body weight per day.
Avoid sodium: High sodium intake increases serum sodium levels. (source) Limiting the consumption of sodium decreases sodium levels. Recommendation: Monitor excess sodium intake and supplement concentrations.
Prioritize potassium-rich foods: Consumption of potassium has been shown to increase circulating potassium concentrations. (source) Recommendation: Consume one serving of potassium-rich foods daily.
One serving examples: Beet Greens (cooked) (1 cup), Salmon (3 oz), Cannellini Beans (cooked) (1 cup), Avocado (1 medium avocado)
