| If you work out regularly, chances are you've picked | | | | absorbed rapidly. In effect, it cools the body faster |
| up some "fitness advice" in the sauna, locker room or | | | | than lukewarm or hot beverages. |
| gym. Trouble is not everything you hear is right. | | | | What you should avoid is coffee, alcohol or |
| There's a lot of misinformation going around and | | | | carbonated beverages. The first two may dehydrate |
| you're probably getting more half-truths or lies than | | | | you while the latter can make you feel full, |
| sound advice. | | | | preventing you from drinking enough fluids. |
| To clear up this matter, here are some common | | | | 'No pain, no gain.' |
| fitness myths and the facts behind them. By learning | | | | There are people who think it's normal to feel tired |
| the truth about exercise, you won't be misled the | | | | and sore after a workout. That's to be expected at |
| next time you work out. | | | | the start of an exercise program but it should pass in |
| 'Never drink liquids while exercising.' | | | | a week or two. |
| It was once thought that drinking liquids would bloat | | | | If not, it's the body's way of telling you that it's being |
| the body and affect an athlete's performance. But | | | | abused or injured. You're probably not exercising right |
| the opposite is true. Boxers, dancers, football players, | | | | or you're pushing yourself too hard. Rest for a few |
| and long-distance runners may lose as much as five | | | | days, apply ice to the sore areas, and change your |
| pounds while performing. What's lost is mainly water | | | | routine. Remember that a good exercise program |
| and if this isn't replaced, you could suffer from | | | | should leave you rested and invigorated, not gasping |
| dehydration and heat stroke that can be fatal. | | | | for breath or crying! |
| "Prohibiting water on the practice field has no | | | | "The truth is, exercise does not need to hurt to be |
| physiological basis. Withholding liquids during hot, humid | | | | good for you. In fact, if it does hurt you're probably |
| weather makes an athlete susceptible to heat | | | | doing something wrong," said Suzanne Schlosberg and |
| cramps, heat exhaustion, or the more serious and | | | | Liza Neporent in "Fitness for Dummies." |
| sometimes fatal heat stroke. Dehydration causes | | | | "If you experience major muscle aches after a |
| fatigue, which in itself makes an athlete more | | | | demanding aerobics class or a longer-than-usual run, |
| vulnerable to injury," explained Dr. Ellington Darden in | | | | you've pushed yourself too hard. Experts believe that |
| "The Health Robbers." | | | | delayed muscle soreness, in which pain peaks 24 to |
| To improve athletic performance, don't wait until | | | | 48 hours after exercise, results from inflammation |
| you're thirsty before you drink. By that time, you | | | | and microscopic tears in the elastic tissues that |
| may already be dehydrated. Instead, drink water | | | | surround muscle fibers. To give muscles time to |
| before, during, and after exercising. Take about eight | | | | adapt, don't do much too soon. A good rule of |
| ounces of water every 20 minutes while exercising. | | | | thumb: Increase exercise time or difficulty about 5 |
| 'Never drink cold water while exercising.' | | | | percent a session - say by adding ½ minutes to |
| Contrary to popular belief, cold water won't cause | | | | a 30-minute workout," added Royce Flippin in |
| cramps and is the best drink for exercisers since its | | | | American Health magazine. |