The mineral potassium is needed in your body to maintain proper heart function and fluid balance. It also plays a part in muscle contraction, regulating blood pressure and maintaining healthy bones. According to the Institute of Medicine, adult men and women need at least 4,700 milligrams of potassium daily. Your body is unable to make or store potassium, so it must come from your daily diet. Including beverages that are high in potassium can help you meet your daily requirements.
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Coconut water, which comes from the inside of young coconuts, is an all natural beverage that contains potassium. According to the U.S. Department of Agriculture, coconut water contains 430 milligrams of potassium per 8.5 ounce serving, which meets roughly 9 percent of your daily need for the mineral. It's also a good source of other electrolytes, such as magnesium and phosphorus. Try using coconut water to rehydrate after exercising instead of high-sugar sports drinks. You can find it for sale in cans or tetra packs in most health food stores and some grocery stores.
Fruit juices boost your potassium intake. An 8-ounce serving of prune juice supplies you with 707 milligrams of potassium, or 15 percent of your daily need. Orange juice contains 496 milligrams per serving. Pineapple juice and grapefruit juice have between 325 and 378 milligrams of potassium per cup. Apple and grape juice aren't excellent sources, but still provide 250 to 263 milligrams per serving. Look for all natural, no-sugar-added versions of these fruit juices to get the most potassium with the least amount of added ingredients or calories.
Vegetable juices provide you with potassium as well. Drinking 8 ounces of carrot juice gives you 689 milligrams of potassium, or 15 percent of your daily need. A 6-ounce serving of tomato juice supplies you with 417 milligrams of potassium, or 9 percent of your daily need for the mineral. Many fruit and vegetable juice blends are available in grocery stores as well. These drinks contain a variety of fruits and vegetables, such as tomatoes, carrots, spinach, grapes, bananas, citrus fruits and berries. Most supply roughly 200 to 250 milligrams of potassium per serving.
Milk and Nondairy Beverages
You can also drink milk or nondairy milk alternatives to get potassium. A 1-cup serving of reduced-fat milk has 342 milligrams of potassium, or 7 percent of your daily need. A cup of soy milk provides 296 milligrams of potassium and a cup of almond milk has 180 milligrams of the mineral.
Another way to increase potassium intake from beverages is by drinking protein shakes or nutritional supplement shakes. These beverages are engineered to be high in certain nutrients to supplement your daily vitamin and mineral intake. According to the USDA, some protein shakes and nutritional drinks contain 300 to 400 milligrams of potassium per cup. But, read the label on the product to determine exactly how much potassium it contains.