Minerals that help maintain the bodys fluid balance

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minerals that help maintain the body’s fluid balance. The minerals sodium, chloride, and potassium are all electrolytes. To maintain your body’s electrolyte balance, you must take in as much water and electrolytes as you lose through perspiration and body wastes. Drink 16 to 24 ounces of fluids two to three hours before a heavy workout and 6 to 12 ounces of fluids every 15 to 20 minutes during heavy workouts. , or restoring lost body fluids , is important after physical activity and competition. Drink 16 ounces of fluid for every pound of body weight lost through sweat. It’s best to drink plain water to replenish fluids lost during exercise. “Making Weight” In sports such as wrestling and boxing, participants compete in specific weight classes, so maintaining a certain weight is impor- tant. Always compete at a weight that’s right for you. LOSING WEIGHT Competing in a weight class that is below your healthy weight can be dangerous. Fasting, crash dieting, or trying to sweat off extra weight before weigh-in can cause dehydration and harm your per- formance and your health. Over time, such practices may also lead to a loss of muscle mass. Athletes who need to lose weight should follow a sensible plan and try to lose only one-half pound to one pound each week. GAINING WEIGHT A program that combines balanced nutrition and exercise is the healthful way to gain weight. A supervised resistance-training or weight-lifting program can help build muscle mass. The extra calo- ries you need for gaining weight should come from nutrient-dense foods, not from protein supplements. For best results, a slow, steady weight gain of no more than one to two pounds per week is recom- mended. Using anabolic steroids or other bodybuilding drugs to build muscle mass is not healthy. Many of these drugs have danger- ous side effects ranging from acne and breast development in men to heart attacks and liver cancer. Use of these substances is illegal; athletes who test positive for steroids and similar drugs are often disqualified from their sport. Rehydration electrolytes 158 Chapter 6 Managing Weight and Body Composition heatstroke For more infor- mation on the physical effects of heatstroke, see Chapter 4, page 99. anabolic steroids For more information about the dangers of anabolic steroids, see Chapter 23, page 601. Resistance training helps build muscle mass.
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159 Lesson 3 Nutrition for Individual Needs Eating Before Competition Eating three to four hours before competition allows the stomach to empty yet gives an athlete the necessary energy and keeps him or her free from hunger pangs while competing. Before competing, choose a meal that’s high in carbohydrates and low in fat and protein, both of which stay in the digestive sys- tem for a longer period of time. Pasta, rice, vegetables, breads, and fruits are good sources of carbohydrates. Also, remember to drink plenty of water before, during, and after competing.
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