Losing weight can make training feel more difficult and sometimes hinder performance, especially if it involves loss of lean muscle mass.

For the casual athlete looking to lose a few pounds, you may slim down just by exercising more regularly or training for an upcoming race. For the more competitive athlete, dieting during peak training season can have some serious consequences.

Research shows calorie restriction during training can not only impede performance but lead to significant losses of lean muscle mass, physical and psychological symptoms of overtraining, and illness [6]. For this reason, serious athletes should focus on eating for performance during peak training periods to maximize training effects and to maintain body weight and health.

Serious weight loss is best saved for the off-season when energy and performance demands are lower [ 5. Rapid weight loss can have several negative effects on hormones, metabolism, and body composition. While you may hit your weight loss goals faster, large caloric deficits come at a cost, including greater losses of lean body mass and compromised athletic performance and recovery [7].

As you get leaner, slower rates of weight loss can better preserve lean body mass, which is crucial to performance [2]. Crash diets are a recipe for disaster, but evidence suggests time-restricted feeding TRF , a form of intermittent fasting, may be better for weight loss than daily calorie restriction.

Studies show intermittent fasting diets, particularly TRF, perform equally to or better than daily calorie restriction for improving body composition [2]. Unlike other types of intermittent fasting that involve calorie restriction, time-restricted feeding allows you to eat as much as you want during that hour window.

Many find time-restricted feeding less restrictive and easier to stick with since all foods are fair game, and a significant portion of the fasting window happens while you sleep. Start with a hour overnight fast and increase as tolerated to hours.

Ideally, do your workout in the middle of your eating window, so you have some fuel in the tank and can adequately refuel after. If you have diabetes or low blood sugar, chat with your doctor or dietitian about trying TRF safely.

Modestly reducing calorie intake while maintaining a high-carbohydrate, high-protein diet weight during peak training periods [ 1. Consuming 1. Staying well hydrated throughout the day and before, during, and after training.

Prioritizing pre-and post-workout nutrition specifically carbohydrates, protein, and fluid intake to optimize performance and recovery. Losing weight does affect endurance.

Research shows aerobic endurance capacity decreases after rapid weight loss but might increase after gradual weight loss [ 1. Losing weight affects strength. Research shows muscle strength and anaerobic performance typically decrease after rapid weight reduction, whereas performance is not affected, and strength can increase after gradual weight loss [ 1.

Slower rates of weight loss can better preserve lean body mass and minimize performance losses, so the lower the calorie deficit and slower the weight loss, the better.

To lose weight, athletes need complex carbohydrates, including whole grains, fruits, and vegetables, and lean protein, like fish, chicken, turkey, eggs, reduced-fat dairy, and tofu, as these foods support both athletic performance and weight loss. It is possible to lose weight without sacrificing athletic performance, as gradual weight loss may even lead to improvements in both strength and endurance.

Just remember, serious weight loss should be saved for the off-season, and a slow, sustainable approach will give you the best results. Disclaimer: The text, images, videos, and other media on this page are provided for informational purposes only and are not intended to treat, diagnose, or replace personalized medical care.

Low-carbohydrate diets can be incredibly effective for weight loss, but extreme carbohydrate restriction can hinder performance and put you at risk for injury and illness.

Aim to get 1. Go for gradual weight loss and experiment with time-restricted feeding instead of highly restrictive or extreme dieting. Fogelholm M. Effects of bodyweight reduction on sports performance.

Sports medicine Auckland, N. Trexler, E. Metabolic adaptation to weight loss: implications for the athlete. Journal of the International Society of Sports Nutrition, 11 1 , 7. Weiss, E. Effects of Weight Loss on Lean Mass, Strength, Bone, and Aerobic Capacity.

Medicine and science in sports and exercise, 49 1 , — Kreider RB, Wilborn Cd, Taylor L, et al. ISSN exercise and sport nutrition review: research and recommendations. Int J Soc Sports Nutr. Murphy, C. Considerations for protein intake in managing weight loss in athletes. European journal of sport science, 15 1 , 21— Moore, D.

Daytime pattern of post-exercise protein intake affects whole-body protein turnover in resistance-trained males. Iwao, S. Effects of meal frequency on body composition during weight control in boxers. Schuenke, M.

Effect of an acute period of resistance exercise on excess post-exercise oxygen consumption: implications for body mass management. European journal of applied physiology, 86 5 , — Eating fewer kilocalories than the body needs will result in the breakdown of stored energy and weight loss.

Unfortunately, a poorly designed diet may cause the body to break down lean tissue e. The ideal body weight and body composition will be unique to each student-athlete. Appropriate loss of body fat may be desirable for a variety of reasons related to improved performance.

For example, a sprinter may want to improve their power to weight ratio or a lightweight rower may want to make weigh-in requirements.

On the contrary, some student-athletes will benefit from weight gain, specifically by increasing muscle mass to increase strength and power. Whatever the weight goal may be, it is important to be strategic with macronutrient intake.

The following are some guidelines to consider:. Written by SCAN Registered Dietitians RDs. For advice on customizing a nutrition plan for weight management, consult a RD who specializes in sports, particularly a Board Certified Specialist in Sports Dietetics CSSD.

Find a SCAN RD at www. Sports, Cardiovascular, and Wellness Nutrition Dietetic Practice Group, Rosenbloom C, Coleman E. Sports Nutrition: A Practice Manual for Professionals, 5th edition. Academy of Nutrition and Dietetics: The use of software that blocks ads hinders our ability to serve you the content you came here to enjoy.

We ask that you consider turning off your ad blocker so we can deliver you the best experience possible while you are here. The following are some guidelines to consider: Weight Loss Weight loss for athletes is a balancing act focusing on eating enough to support training and performance while creating an energy deficit to lose weight.

Therefore, it is best to focus on weight loss during the off season or rest phase of the training cycle. Athletes who are trying to decrease body fat may consume protein at a level of 1.

Build a balanced diet focused on nutrient-dense foods such as lean proteins, beans and legumes, low-fat dairy, fruit, vegetables, and whole grains. Do not skip meals. Instead, reduce portion sizes. Weight Gain Gains in muscle mass will best be achieved when in positive energy balance.

Muscles take time to grow so it is important to set realistic goals. Focus first on consuming adequate carbohydrates.

Endurance athletes should consume at least 1.

Athletes should aim to consume 0. In addition to eating more protein, athletes can benefit from spreading their intake throughout the day In fact, 20—30 grams of protein per meal seems sufficient to stimulate muscles to produce protein for the following 2—3 hours. Interestingly, studies in athletes show that spreading 80 grams of protein over 4 meals stimulates muscle protein production more than splitting it over 2 larger meals or 8 smaller ones 22 , Eating a snack with 40 grams of protein immediately before bedtime can also improve recovery from training and increase muscle protein synthesis during the night SUMMARY Eating 20—30 grams of protein every 3 hours, including right before bed, may help maintain muscle mass during weight loss.

Eating the right foods after training or competing is vital, especially when trying to lose body fat. Proper refueling is especially important for days with two training sessions or when you have fewer than eight hours of recovery time between workouts and events 2. Athletes following carb-restricted diets should aim to consume between 0.

Adding 20—25 grams of protein can further speed up recovery and promote protein production in your muscles 2. SUMMARY Consuming a good amount of carbs and protein immediately after training can help maintain your sports performance during weight loss.

Individuals attempting to lose weight are often at risk of losing some muscle in addition to fat. Athletes are no exception. Some muscle loss can be prevented by eating a sufficient amount of protein, avoiding crash diets, and lifting weights 3. Research shows that both protein intake and strength-training exercises stimulate muscle protein synthesis.

Nevertheless, make sure to speak to your coach before adding any extra workouts to your schedule. This will reduce your risk of overtraining or injuries.

SUMMARY Strength-training exercises can help prevent the muscle loss often experienced during a period of weight loss.

Researchers believe these adaptations can persist for some time after you bump up your calorie intake and cause you to quickly regain the lost fat 5.

This may help restore your hormone levels and metabolism better, minimizing the weight regain 5. SUMMARY Increasing your calorie intake gradually after a period of weight loss may help minimize weight regain. Although weight loss is a widely researched topic, the number of studies performed on athletes is limited.

Nevertheless, many of the strategies scientifically proven to help non-athletes lose body fat may also benefit athletes. Thus, you can try some of the following:. SUMMARY Stress, sleep, hydration, and alcohol all affect weight loss.

Eating slowly, controlling portion sizes, and sleeping well can all help you lose weight. Those who want to reduce their body fat levels should aim to do so during the off-season. Keep in mind that lower body fat is not always better.

Athletes should discuss any weight loss goals or strategies with their coach or sports dietitian. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

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Get Motivated Cardio Strength Training Yoga Rest and Recover Holistic Fitness Exercise Library Fitness News Your Fitness Toolkit. Nutrition Evidence Based 9 Science-Based Ways for Athletes to Lose Weight. By Alina Petre, MS, RD NL — Updated on April 16, Share on Pinterest.

Lose fat during the off-season. Avoid crash diets. Eat less added sugar and more fiber. Eat more protein. Spread protein intake throughout the day. Refuel well after training. Health professionals and sport dietitians need to understand dynamic energy balance and be prepared with effective and evidence-based dietary approaches to help athletes and active individuals achieve their body-weight goals.

Abstract Weight management for athletes and active individuals is unique because of their high daily energy expenditure; thus, the emphasis is usually placed on changing the diet side of the energy balance equation.

Publication types Research Support, Non-U. Gov't Review. Substances Dietary Proteins.

Approximately 1. For example, the pound 70 kg athlete would need about grams of protein daily, an amount that is not difficult to obtain from food. The majority of the remaining calories should come from carbohydrate, but it is important that the diet have sufficient fat ~20 to 25 percent of total calories to satisfy hunger.

Generally, alcohol is eliminated from the diet when an athlete is trying to lose body fat. Athletes may find it beneficial to eat six small meals or snacks daily. If possible, each meal or snack should contain some carbohydrate, protein, and fat to keep blood sugar level stable, to repair and protect muscle, and to keep the athlete from getting too hungry.

To summarize, it is typically recommended that athletes who want to lose body fat do the following:. Learn more about Fundamentals of Sport and Exercise Nutrition. Previous Next. Call Us Hours Mon-Fri 7am - 5pm CST. Contact Us Get in touch with our team.

FAQs Frequently asked questions. Home Excerpts How can athletes reduce body fat? How can athletes reduce body fat? This is an excerpt from Fundamentals of Sport and Exercise Nutrition by Marie Dunford. Athletes need to understand the following: Weight loss is not necessarily fat loss.

Rapid weight loss is usually a result of water and glycogen loss as well as some muscle, which can hamper training, performance, recovery, and health. A realistic expectation is the loss of 1 to 2 pounds 0. A pound 9 kg loss can take two and a half to five months, so athletes must plan accordingly.

The best time for most athletes to lose body fat is in the off-season or early in the preseason. Restricting calories during periods of rigorous training or competition may hamper training, recovery, or performance.

Daily caloric intake should be less than usual, but too great a restriction will likely result in too low of a carbohydrate intake to support training and recovery.

Adequate protein intake and resistance exercise help to offset the loss of muscle during moderate calorie restriction. Exercise above usual training levels must be chosen carefully to prevent overuse injuries.

Gradual weight loss appears to confer greater performance benefits than rapid weight loss. A study of athletes engaged in strength training demonstrated that weight reduction of 0. Adult athletes generally require a minimum of kcal per day, but this can vary widely depending on sex and level of activity.

Type and intensity of physical activity will also influence caloric needs. Young athletes attempting to lose weight may benefit from the guidance of a RDN with sports nutrition experience.

Athletes involved in sports such as football, rugby, power lifting, and bodybuilding may desire to gain weight and lean muscle mass to improve power and strength or to achieve a muscular physique.

Preadolescent and adolescent athletes who want to gain weight may require guidance about appropriate, healthy strategies for achieving their goals.

Table 7 lists healthy and unhealthy methods of weight gain. Increasing caloric intake in the form of food consumption or use of dietary supplements may lead to excessive fat accumulation rather than the desired increase in lean muscle mass.

Supplement manufacturers are not required to prove safety before bringing their products to the market. Many supplements, even those sold by national retailers, contain unlisted, potentially harmful ingredients.

Adolescent males who perceive themselves as under- or overweight are nearly 4 times more likely to use anabolic steroids to attempt to change body composition as compared with those who perceive themselves as being at an appropriate weight. Summary of Performance-Enhancing Substances Commonly Used by Athletes With Effects on Performance and Possible Adverse Effects.

Modified from LaBotz M, Griesemer BA; Council on Sports Medicine and Fitness. AAP Clinical Report: Use of Performance Enhancing Substances. AAS, anabolic-androgenic steroid; DHEA, dehydroepiandrosterone; hGH, human growth hormone; HMB, hydroxymethyl butyrate; IGF-1, insulin-like grow factor 1; —, not applicable.

Young athletes in sports in which a muscular physique is valued for aesthetic or performance reasons may seek to gain weight and increase lean body mass through a combination of increased caloric intake and strength training. Female athletes and prepubertal male athletes typically increase strength with a weight-training program but generally do not have sufficient circulating androgens to increase muscle bulk considerably.

To increase muscle mass, athletes must consume sufficient calories and include adequate proteins, carbohydrates, and fats. Increased energy intake should always be combined with strength training to induce muscle growth.

Children and adolescents who wish to engage in strength training should begin by learning proper technique without resistance.

Weight loads should be increased gradually; programs should incorporate 2 to 3 sets of 8 to 15 repetitions with the athlete maintaining proper technique.

Although weight-training programs for children and adolescents have health and athletic performance benefits, the AAP recommends that skeletally immature children and adolescents avoid power lifting, bodybuilding, and maximal lifts. BMI, defined as weight in kilograms divided by height in meters squared, 2 is a commonly applied screening tool used as a measure to assess general health.

BMI values between the 5th and 85th percentile for age are considered normal. The Centers for Disease Control and Prevention has published BMI charts that categorize BMIs on the basis of sex and age. Approximately one-third of adults classified as having obesity on the basis of BMI measurement have good cardiac and metabolic health on the basis of other variables, such as blood pressure, cholesterol concentrations, and insulin resistance.

An increased torso-to-leg ratio also results in increased BMI. In adolescents, increased weight gain and increased height velocity during puberty may not coincide, resulting in temporary elevation or depression of BMI.

Although there are normative data for body fat percentage, there are no established recommendations regarding body composition in children and adolescents. These minimums are well under the fifth percentile for body fat observed in the general adolescent population.

Rather than suggesting a specific percentage of body fat for an individual athlete, a range of values that is realistic and appropriate should be recommended. Physicians who care for young athletes are encouraged to have an understanding of healthy and unhealthy weight-control methods;.

Health supervision visits for young athletes generally include history-taking to ascertain diet and physical activity patterns. When discussing diet and exercise, physicians can encourage parents of young athletes to place nutritional needs for growth and development above athletic considerations.

Acute weight loss through dehydration and the use of potentially harmful medications and supplements for weight control should be strongly discouraged;. Physicians should counsel young athletes who express a desire to gain or lose weight to avoid weight-control methods that may have adverse health effects, such as acute weight loss through dehydration and the use of potentially harmful medications and supplements.

Many of these methods may have a negative effect on performance as well;. Some states require a specific form for sports preparticipation examinations. For physicians in states without a specific requirement, the AAP Preparticipation Physical Examination monograph contains a standardized history-taking form that may be helpful for screening athletes.

This form is also available on the AAP Web site and includes questions designed to screen for disordered eating and menstrual irregularities. Physicians are encouraged to engage the services of RDNs familiar with athletes to help with complex weight-control issues, if these providers are available in their communities.

Monitoring athletes with weight-control issues every 1 to 3 months can aid the physician in detecting excessive weight loss;. There are no established recommendations for body fat percentages in adolescent athletes.

Rather than suggesting a specific percentage of body fat for an individual athlete, a range of values that is realistic and appropriate should be recommended;. Physicians should counsel young athletes that weight gain or weight loss regimens should be initiated early enough to permit gradual weight change before a sport season.

Slow weight gain, in combination with strength training, will decrease gain of body fat. Slow weight loss in the athlete with excess body fat will decrease loss of muscle mass. A well-balanced diet is recommended for all athletes. Once the desired weight is obtained, the athlete should attempt to maintain a constant weight; and.

When opportunities for community education arise, pediatricians should collaborate with coaches and certified athletic trainers to encourage healthy eating and exercise habits.

Dr Martin drafted the report update proposal, conceptualized the initial manuscript, contributed to editing on the basis of comments from American Academy of Pediatrics AAP reviewers; Dr Johnson conceptualized and wrote the initial manuscript, contributed to editing on the basis of comments from AAP reviewers; Dr Carl revised the initial manuscript, contributed to editing on the basis of comments from AAP reviewers; and all authors approved the final manuscript.

This document is copyrighted and is property of the American Academy of Pediatrics and its Board of Directors. All authors have filed conflict of interest statements with the American Academy of Pediatrics. Any conflicts have been resolved through a process approved by the Board of Directors.

The American Academy of Pediatrics has neither solicited nor accepted any commercial involvement in the development of the content of this publication. Clinical reports from the American Academy of Pediatrics benefit from expertise and resources of liaisons and internal AAP and external reviewers.

However, clinical reports from the American Academy of Pediatrics may not reflect the views of the liaisons or the organizations or government agencies that they represent. The guidance in this report does not indicate an exclusive course of treatment or serve as a standard of medical care.

Variations, taking into account individual circumstances, may be appropriate. All clinical reports from the American Academy of Pediatrics automatically expire 5 years after publication unless reaffirmed, revised, or retired at or before that time.

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Volume , Issue 3. Previous Article Next Article. Weight Loss. Unhealthy Weight Loss. Healthy Weight Loss in the Athlete Classified as Having Overweight or Obesity.

Weight Gain. Unhealthy Weight Gain. Healthy Weight Gain. Weight, BMI, and Body Composition Measurements. Guidance for the Clinician. Lead Authors. Council on Sports Medicine and Fitness Executive Committee, — Past Executive Committee Members.

Article Navigation. From the American Academy of Pediatrics Clinical Report September 01 Promotion of Healthy Weight-Control Practices in Young Athletes Rebecca L. Carl, MD ; Rebecca L. Carl, MD. Address correspondence to Rebecca Carl, MD, MS, FAAP. E-mail: rcarl luriechildrens.

This Site. Google Scholar. Miriam D. Johnson, MD ; Miriam D. Johnson, MD. b Department of Pediatrics, University of Washington, Seattle, Washington;. Thomas J. Martin, MD ; Thomas J.

Martin, MD. c Department of Pediatrics, Geisinger Commonwealth School of Medicine, Scranton, Pennsylvania;. d Department of Pediatrics, Milton S. Hershey College of Medicine, Pennsylvania State University, Hershey, Pennsylvania; and.

e Central Pennsylvania Clinic for Special Children and Adults, Belleville, Pennsylvania. COUNCIL ON SPORTS MEDICINE AND FITNESS ; COUNCIL ON SPORTS MEDICINE AND FITNESS. Cynthia R. LaBella, MD ; Cynthia R. LaBella, MD. Margaret A. Brooks, MD ; Margaret A. Brooks, MD.

Alex Diamond, DO ; Alex Diamond, DO. William Hennrikus, MD ; William Hennrikus, MD. Michele LaBotz, MD ; Michele LaBotz, MD. Kelsey Logan, MD ; Kelsey Logan, MD. Keith J. Loud, MDCM ; Keith J. Loud, MDCM. Kody A. Moffatt, MD ; Kody A. Moffatt, MD. Blaise Nemeth, MD ; Blaise Nemeth, MD. Brooke Pengel, MD ; Brooke Pengel, MD.

Andrew Peterson, MD Andrew Peterson, MD. Pediatrics 3 : e Connected Content. This article has been reaffirmed: AAP Publications Reaffirmed or Retired. Cite Icon Cite. toolbar search toolbar search search input Search input auto suggest.

View Large. Boxing Crew Horse racing—jockeys Martial arts Weight-class football Wrestling. TABLE 3 Sports That Emphasize a Muscular Physique. Baseball Basketball Bodybuilding Football especially linemen Powerlifting Rugby Track eg, shot-put, discus.

TABLE 4 Unhealthy and Healthy Weight Loss Methods. Healthy Weight Loss. Decreased psychomotor function Decreased reaction time Decreased accuracy Decreased mental endurance Decreased alertness Increased problem-solving time Increased fatigue Increased levels of perceived exertion Temporary learning deficits Mood swings Changes in cognitive state.

TABLE 6 LAW1 and LAW2 Calculations. weeks in season wk. TABLE 7 Unhealthy and Healthy Methods of Weight Gain. Rapid weight gain Gradual weight gain Weight gain resulting in excess body fat Weight gain as muscle mass Use of anabolic compounds Boys gain up to 0.

Get adequate sleep. TABLE 8 Summary of Performance-Enhancing Substances Commonly Used by Athletes With Effects on Performance and Possible Adverse Effects. Usual Form of Intake.

Purported Mechanism of Performance Effect. Data on Performance Effects. Potential Adverse Effects. Creatine Creatine is found in meat and fish. Cooking can degrade some creatine in food. Most concern with impact on kidneys because of nephrotic metabolites methylamine and formaldehyde , and specific recommendation against use for athletes at risk for kidney dysfunction.

Causes water retention. Orally ingested creatine monohydrate supplement Anabolic agents Variety of testosterone derivatives. Schedule III drugs. Oral, injectable, buccal, and transdermal forms. Premature physeal closure with decreased final adult height. Gynecomastia irreversible.

Behavior change hypomania, irritability, aggression. Cholestatic jaundice, liver tumors. Cardiac arrhythmias premature ventricular contractions increased blood pressure. Headaches, irritability, sleep disruption, tremor. Gastric irritation. Increased core temperature with exertion, particularly in hot environments.

Significant toxicity has been associated with ingestion of multiple energy drinks, leading to almost emergency department visits in in the to y age group. Increased risk of liver disease. Individual amino acids or in combination Arginine and citrulline produce increases in nitric oxide see below for further discussion.

HMB is believed to enhance repair of damaged muscle tissue HMB: meta-analysis of studies on young adults show untrained athletes with 6. Synthesized from arginine via reduction to nitrate. Citrulline is an arginine precursor Any potential benefit of arginine appears minimal in healthy young athletes who ingest sufficient protein.

Inorganic forms of nitrate are associated with carcinogenesis, however, current data does not support restriction of vegetable source of nitrates. Carnosine and β-alanine Buffers the metabolic acidosis resulting from high-intensity physical activity.

β-alanine is a precursor of carnosine Data are variable regarding endurance exercise. β-alanine with paresthesias at higher doses.

Physicians who care for young athletes are encouraged to have an understanding of healthy and unhealthy weight-control methods; Health supervision visits for young athletes generally include history-taking to ascertain diet and physical activity patterns.

Acute weight loss through dehydration and the use of potentially harmful medications and supplements for weight control should be strongly discouraged; Physicians should counsel young athletes who express a desire to gain or lose weight to avoid weight-control methods that may have adverse health effects, such as acute weight loss through dehydration and the use of potentially harmful medications and supplements.

Many of these methods may have a negative effect on performance as well; Some states require a specific form for sports preparticipation examinations. Monitoring athletes with weight-control issues every 1 to 3 months can aid the physician in detecting excessive weight loss; There are no established recommendations for body fat percentages in adolescent athletes.

Rather than suggesting a specific percentage of body fat for an individual athlete, a range of values that is realistic and appropriate should be recommended; Physicians should counsel young athletes that weight gain or weight loss regimens should be initiated early enough to permit gradual weight change before a sport season.

Once the desired weight is obtained, the athlete should attempt to maintain a constant weight; and When opportunities for community education arise, pediatricians should collaborate with coaches and certified athletic trainers to encourage healthy eating and exercise habits.

AAP American Academy of Pediatrics. DXA dual-energy radiograph absorptiometry. LAW lowest allowable weight. NCAA National Collegiate Athletic Association. RDN registered dietitian nutritionist. FUNDING: No external funding.

Prevalence of individual and combined components of the female athlete triad. Disordered eating and menstrual irregularity in high school athletes in lean-build and nonlean-build sports.

American College of Sports Medicine position stand. Weight loss in wrestlers. Promotion of healthy weight-control practices in young athletes [published correction appears in Pediatrics.

Effects of self-selected mass loss on performance and mood in collegiate wrestlers. Onset of adolescent eating disorders: population based cohort study over 3 years. Identification and management of eating disorders in children and adolescents. Physiological consequences of hypohydration: exercise performance and thermoregulation.

Policy statement—climatic heat stress and exercising children and adolescents. Hypohydration during exercise in children: effect on thirst, drink preferences, and rehydration. Drink composition, voluntary drinking, and fluid balance in exercising, trained, heat-acclimatized boys.

Effect of drink flavor and NaCL on voluntary drinking and hydration in boys exercising in the heat. Exercise and fluid replacement. The effects of progressive dehydration on strength and power: is there a dose response?

Skeletal muscle strength and endurance are maintained during moderate dehydration.