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