Re: More Water, or Not? Page 2.

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Must I Have Another Glass of Water? Maybe Not, a New Report Says

Published: February 17, 2004

(Page 2 of 2)

Some people are especially sensitive to the harmful effects of salt,

including the elderly, African-Americans and people with chronic

diseases like hypertension, diabetes and kidney disease, the panel

noted.

An appetite for salt is an acquired taste, since anthropological

evidence strongly suggests that humans evolved on a diet low in

sodium and rich in potassium.

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Our vegetarian ancestors consumed less than a gram of salt a day and

even heavy meat eaters took in only about 4 grams on good hunting

days.

Currently, more than three-fourths of the salt in the American and

Canadian diets comes from prepared and processed convenience foods,

including those bought from vending machines, snack bars and

restaurants.

Enough sodium is naturally present in foods and beverages to meet the

body's need for it. Only those who labor or exercise strenuously for

long periods in hot weather are likely to need more sodium than a

natural diet provides.

Thus, anyone who loses six or more pounds in a workout should replace

some of the lost salt, along with water.

When it comes to sodium and potassium, modern food producers and

vendors have sabotaged our natural metabolic processes.

Since we evolved in a low-sodium environment, our bodies are designed

to hang on to however much sodium they can get.

But since potassium was plentiful in the early human diet, evolution

built in a mechanism for releasing potassium to protect against a

hazardous excess, which can cause abnormal heart rhythms and muscular

paralysis.

Potassium Problems

Now, we consume far too few of the potassium-rich foods, which can

help to lower blood pressure, blunt the effects of salt and reduce

the risk of kidney stones and bone loss.

The panel recommended daily consumption of 4.7 grams of potassium a

day for adults, but noted that American women 31 to 50 consumed no

more than half this amount, and that men didn't do much better.

The panel also noted that African-Americans, who have a higher rate

of hypertension and thus may benefit most from more potassium,

generally consumed less potassium than non-Hispanic whites.

People taking diuretics to control high blood pressure or edema are

especially at risk of developing a potassium deficiency.

Among the best dietary sources of potassium, on a per calorie basis,

are spinach, cantaloupe, almonds, brussels sprouts, mushrooms,

bananas, oranges and orange juice, grapefruits and potatoes, the

panel said.

Other good sources include dried fruits, peanut butter, bran, meats,

dried beans, peas, coffee, tea and cocoa.

If you can handle the sugar, sports drinks are also good sources of

potassium.