This is because changes in hormone levels can cause a loss of calcium from the bone. Good sources of calcium are fortified orange juice and green vegetables, such as broccoli. Dairy products are not recommended, not only because of their cholesterol and saturated fat content, but also because of the calcium-depleting effect of animal proteins and other health concerns related to cow's milk. Finally, it is important to get enough water. Since vigorous exercise blunts thirst, dehydration can become a problem for athletes.
Individuals can lose as much as four liters of sweat per hour during exercise.
A general rule is to drink sixteen ounces of fluids for each pound of weight lost during exercise. Plain water is best to drink, since electrolytes are replaced through the diet. Diluted fruit juices may also be used. Be sure to include lots of whole grains, beans and peas, dark-green leafy vegetables, and foods rich in vitamin C, which help the absorption of iron, calcium, and riboflavin. Vegetarian dietary practices and endurance performance.