Why the 1:5 ratio of potassium to sodium is important

The composition of sweat
Human sweat is rich in sodium and significantly poorer in potassium. On average:

• Sodium loss: approximately 800–1,500 mg per liter
• Potassium loss: approximately 150–200 mg per liter

→ This corresponds to approximately a 1:5 ratio between potassium and sodium .

Fluid absorption (intestinal physiology)
Sodium drives water absorption in the small intestine via sodium–glucose transporters (SGLT1) and sodium–hydrogen exchangers.
Potassium does not trigger fluid absorption in the same way – it is more about the balance inside the cells.
Too much potassium in relation to sodium can therefore impair rehydration and cause stomach upset .

Electrochemical balance in the body

• Sodium is the main ion outside the cells (extracellular).
• Potassium is the main ion inside cells (intracellularly).

During exercise or heat, sodium deficiency is the greatest acute threat , which can cause cramps, hyponatremia, and poorer performance.
Too much potassium compared to sodium can, in turn, be risky – from stomach problems to, in extreme cases, hyperkalemia .

What the research shows
WHO recommended oral rehydration solutions (ORS) and sports medicine literature almost always use 3–5 times more sodium than potassium .
That balance optimizes both rapid rehydration and muscle function .

Conclusion
The 1:5 ratio of potassium to sodium is no coincidence – it reflects actual sweat losses, maximizes intestinal fluid absorption, and reduces the risk of potassium excess.
A good sports or everyday electrolyte drink should prioritize sodium , with potassium and magnesium as support .

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