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If you work out regularly, chances are you've picked up some 'fitness advice' in the sauna, locker room or gym. Trouble is not everything you hear is right. There's a lot of misinformation going around and you're probably getting more half-truths or lies than sound advice.

To clear up this matter, here are some common fitness myths and the facts behind them. By learning the truth about exercise, you won't be misled the next time you work out.

'Never drink liquids while exercising.'

It was once thought that drinking liquids would bloat the body and affect an athlete's performance. But the opposite is true. Boxers, dancers, football players, and long-distance runners may lose as much as five pounds while performing. What's lost is mainly water and if this isn't replaced, you could suffer from dehydration and heat stroke that can be fatal.

'Prohibiting water on the practice field has no physiological basis. Withholding liquids during hot, humid weather makes an athlete susceptible to heat cramps, heat exhaustion, or the more serious and sometimes fatal heat stroke. Dehydration causes fatigue, which in itself makes an athlete more vulnerable to injury,' explained Dr. Ellington Darden in 'The Health Robbers.'

To improve athletic performance, don't wait until you're thirsty before you drink. By that time, you may already be dehydrated. Instead, drink water before, during, and after exercising. Take about eight ounces of water every 20 minutes while exercising.

'Never drink cold water while exercising.'

Contrary to popular belief, cold water won't cause cramps and is the best drink for exercisers since its absorbed rapidly. In effect, it cools the body faster than lukewarm or hot beverages.

What you should avoid is coffee, alcohol or carbonated beverages. The first two may dehydrate you while the latter can make you feel full, preventing you from drinking enough fluids.

'No pain, no gain.'

There are people who think it's normal to feel tired and sore after a workout. That's to be expected at the start of an exercise program but it should pass in a week or two.

If not, it's the body's way of telling you that it's being abused or injured. You're probably not exercising right or you're pushing yourself too hard. Rest for a few days, apply ice to the sore areas, and change your routine. Remember that a good exercise program should leave you rested and invigorated, not gasping for breath or crying!

'The truth is, exercise does not need to hurt to be good for you. In fact, if it does hurt you're probably doing something wrong,' said Suzanne Schlosberg and Liza Neporent in 'Fitness for Dummies.'

'If you experience major muscle aches after a demanding aerobics class or a longer-than-usual run, you've pushed yourself too hard. Experts believe that delayed muscle soreness, in which pain peaks 24 to 48 hours after exercise, results from inflammation and microscopic tears in the elastic tissues that surround muscle fibers. To give muscles time to adapt, don't do much too soon. A good rule of thumb: Increase exercise time or difficulty about 5 percent a session - say by adding ' minutes to a 30-minute workout,' added Royce Flippin in American Health magazine.

While diet and exercise are essential in losing weight, many products can help you do a better job.