Hydration
Water is important to our bodies. The muscle tissues in our body are composed of 75% water and the fatty tissues in our bodies are made up of 10% of water. Water is important to the function of our organs and tissues. For example, water helps our bodies maintain its temperature and remove waste.
Water loss
Our bodies loses water when we sweat, go to the bathroom, when we exercise, and even when we are breathing. While exercising for about an hour, our bodies can lose more than a quart of water, depending on the weather and intensity of the work out. People who are active or are sick are in greater risk of dehydration. If active teens don't drink enough before exercising, they will be worn out easily. Even mild dehydration can mess with the teen's performance.
- Recommended intake of water is 6-8 8 ounces of water each day, but the amount of water needed for a person varies.
- Fruit and vegetable juice, herbal teas, and milk
- Fruits (Tomatoes, watermelons, apples, etc.)
- Vegetables
- Sport drinks if you are planning to do a high intensity exercise for more than an hour
Vitamins and minerals are substances found in foods we eat. Our bodies needs vitamins to grow and work properly. Every vitamin has their own special role in our bodies. We get the vitamins and minerals we need from the foods we eat
Types of Vitamins:
Water-Soluble vitamins:
- Vitamins that cannot be stored in the body and needs to be replenished everyday by eating foods that have them
- Examples of water-soluble vitamins are Vitamin C and B-complex vitamins
- Vitamins can be stored in the body
- Vitamins A,D,E, and K
- Calcium: Calcium helps build strong bones that active teens need. Our muscles, nerves, and other parts of our bodies need calcium to stay healthy as well
- Iron: Iron carries oxygen to our muscles and and help regulate cell growth. Iron is usually found in animal food and leafy green vegetables.
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