外出旅游能使人心情愉悦，但同时也会消耗身体中的营养物质，如果不及时补充，就会有碍身体健康。因此，需要及时补充：

Traveling can make people happy, but at the same time it will also consume the nutrients in the body. If it is not supplemented in time, it will impede the health of the body. Therefore, it needs to be supplemented in time:

水 运动会使你出很多汗，大量的水分也会从你的呼吸中带走，运动一个小时会使人丢失一千至二千毫升水分。所以，及时补充水分极其重要。最好在运动前喝两大杯水，如果条件允许，可以每隔十分钟就补充一次水。

Water exercise will make you sweat a lot, and a lot of water will be taken away from your breath. One hour of exercise will lose one thousand to two thousand milliliters of water. Therefore, it is very important to replenish water in time. It is best to drink two large cups of water before exercise. If conditions are allowed, water can be supplemented every ten minutes.

钾 激烈的运动使你汗流浃背，很多矿物质会随着汗水丢失，主要是钾和钠，身体中存储着大量的钠，而且钠也很容易从食物中得到补充。钾元素在体内含量比较少，运动后可以选择如香蕉、橘子等含有丰富钾元素的食品进行补充。

The intense movement of potassium makes you sweat, a lot of minerals with sweat loss, mainly potassium and sodium in the body, storing large amount of sodium, and sodium are readily obtained from the food supplement. The content of potassium in the body is less. After exercise, it can be supplemented by food containing rich potassium, such as bananas and oranges.

锌 锌是另一个可从汗液和尿液当中流失的元素，锌对于健康非常重要，身体内需要保证有足够的锌。牡蛎、牛奶、羊肉等食物含有较多的锌，也可服用含有锌的复合维生素片来补充锌。

Zinc and zinc are another element that can be lost from sweat and urine. Zinc is very important to health and the body needs to ensure enough zinc. Oysters, milk, mutton, and other foods contain more zinc, and can also take zinc containing Vitamin Complex Tablets to supplement zinc.

铬 铬能够促使身体消耗脂肪，协助身体调节血糖，充足的铬能够提高人的锻炼效果。食物中含有较多铬元素的包括葡萄、蘑菇、花椰菜、苹果、花生等。如果不能进食足够的富含铬的食物，则需要通过铬胶囊来补充铬。

Chromium and chromium can help the body to consume fat, help the body to regulate blood sugar, sufficient chromium can improve the effect of human exercise. The food contains a lot of chromium, including grapes, mushrooms, cauliflower, apples, peanuts and so on. If you are not able to eat enough chromium - rich food, chromium is needed to be supplemented with chromium capsules.

维生素B2 运动需要消耗大量的能量，维生素B2可以帮助人体利用从食物中得来的能量，可通过牛奶、绿色蔬菜、牛肉等食品来补充维生素B2，当然也可以用复合维生素片来补充维生素B2。

Vitamin B2 exercise requires a lot of energy. Vitamin B2 can help the body use the energy gained from food. It can supplement vitamin B2 through milk, green vegetables, beef and other foods. Of course, vitamin B2 can also be used to supplement vitamin B2.