Even Though It's Summer, Outdoors Can Still Be Enjoyed
by Dr. Joel A. Bloom, Ph.D.
Associate Professor, The University of Houston Department of Health & Human Performance

It is summertime in Houston, but that does not signal the necessity to remain indoors. In fact, even though it is hot and humid, with precautions, the outdoors, work and exercise may be thouroughly enjoyed. "No one yet has drowned in sweat!" This is a Bloomism which describes the fact we must take into consideration that perspiration is the human body's method of cooling the temperature of its system. Besides, men sweat and women glisten!! The cooling effect is enhanced by wearing loose fitting, light or white colored clothing, preferably cotton. The exercise clothing industry has created come wonderful new fabrics for our area's humidity - cool max and dri-fit are just two of the key labels to look for when shopping. I get quite concerned when I see people going for the 'quick fix' to get in-shape; especially for a special occasion like a wedding, family event, the beach or a class reunion. They hit the tracks and trails in sweat suits and worse, sauna suits, in an effort to use our heat to slim down. This is NOT the way to go!!! Remember, LL&C (loose, light, cotton) and you are set.

Next is shoes appropriate for what you are doing. This might be an expensive part of the regimen, but well worth the investment. If a shoe does not keep you supported or is not appropriate for your foot shape it will majorly deter your goals. The choice must be lightweight, have a solid arch and the lastly should be proportional to heel and foot width. Nike, Puma, Adidas, Reebok and New Balance each have shoes designed to enhance comfort and performance. Avoid fashion statement shoes or flat ones with no solid support. These will heat your feet and make for more discomfort.

WATER-WATER-WATER....DRINK-DRINK-DRINK..!! These reminders cannot be overly emphasized. Even if thirst is not apparent, the body is exuding more fluids than we think. The cooling process is constant and so we must fuel the 'air conditioner'. Just like a sound and healthy diet plan, 8 to 10 - 10 ounce glasses of water daily are necessary to hydrate during the summer months. If working or exercising outdoors, drink two full glasses before going outside. Drink some more during the activity and be sure to drink two more after you have finished. In addition to preventing dehydration, headaches and stomach problems may also be avoided. Cooling the head with water and a light hat or cap is helpful. A great idea for consistant cooling is the cool-pack bandana. These are available at local sporting good stores and are filled with a chemical which swells when wet and is chilled in the refrigerator. Wrapped around the forehead or the neck the body stays even cooler for about an hour at a time.

Work or workout as early or as late in the day as possible. Breezes seem to like these times of our days and the sun is just waking up or going to sleep. Don't be a hero! If the regimen calls for a one, two or three mile jog or walk;pace the distance;do not murder it! There will be plenty of other days when the time trial may be attempted. Set realistic work goals in the yard or around the house. Start early and you will be surprised what can be accomplished before the heat gets you fatigued. These clues are for the golf course too! Play nine at a time. When the weather cools or you have acclimatized using the above hints, go for 18, the completed run, the long shopping trip or the big home project.

Ladies, an added tip for our bright sun. Scarlett O'hara used her parasol to flirt, but its true reason was to protect her from the sun. Our southern women have used the parasol for eons as an SPF, but the ol' umbrella will also protect from the UV rays, protect the hair and keep the head cool.

Don't be afraid to begin that walking program for your figure. Achieve short distances at first and then build to that mile walk. Water is great for the complexion and with sunscreen is a dynamic duo.

Use the clues, LL&C, water..water..drink..drink, cool the head and protect it. Follow the early or late sun and pace the body's efforts. Nutrition is important too! Eat cold, seasonal fruits and vegetables. Avoid overeating at BBQ's and picnics, especially fired or other heavy foods.

This is a great time of the year to get in shape, enjoy the outdoors and keep a positive attitude about the Houston summertime. Enjoy!

Dr. Joel Bloom is an Associate Professor for the Department of Health & Human Performance at The University of Houston. His teaching areas include Kinesiology, Sports Therapy, Athletic Injuries, Facilities Planning and Aquatics. He is also co-owner of Cyclistics, a company specializing in Indoor Cycling Certification Programs and continuing education for fitness professionals. Dr. Bloom can be reached in Houston at 713-743-9847 or e-mail him at jbloom@uh.edu.

View Dr. Bloom's Bio