There's no shortage in exercising advice, but a lot of the information being spread around can be misleading. Here are some myths you may have heard and many people still believe.

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  1. Touching your toes before a run prevents injuries. There's very little evidence static stretches like that actually work. You should do dynamic stretches instead where you move around. Then do static stretches after your workout when you're loose.
  2. You burn more fat if you work out on an empty stomach. It might be true in theory, but it also means you have less energy for your workout, so it's kind of a wash.
  3. A protein shake after your workout will build more muscle. The research is mixed on that one. It works if you're doing really intense weightlifting. But if you exercise like a normal person, you might just be adding more calories to your diet.
  4. It's really easy to get dehydrated, so drink water even if you're not thirsty. In reality, thirst is usually a pretty good indicator. You can also drink too much water and end up with hyponatremia, where your sodium levels get too low. It's way more dangerous than being a little dehydrated.

Read more myths at Time.