Howard Perch: Exercising in the Heat

Howard Perch is an experienced hospital administrator whose interests include exercising and running. A few times in his life, he's had experiences with kidney stones, which have required a visit to a physician. While dehydration plays a role in their formation, it’s an important topic to discuss for individuals who like to exercise in the heat.

Working out in hot weather increased the body's temperature, and while there's an inbuilt cooling system that helps the body adjust, it can fail if you expose the body to high temperatures for extended periods. To keep cool, make sure that you are drinking lots of water to keep the body hydrated. You can lose between 2% and 3% of water in the body in a typical exercise, and this can go slightly higher because of the heat.

If you're used to exercising in cooler temperatures and have just started doing it in hot weather, take it easy when you start. If you usually run at full-speed, switch to jogging or walking. If your movements are quick, slow it down. As your body adapts to the heat, you'll gradually adjust and increase the pace.

One thing to consider that can minimize the risk of a heat stroke is to avoid the hottest part of the day. You can wake up early and exercise in the cooler part of the morning, or head out when it's close to sunset. If you're going to work out at midday, do it under a shade.

Howard Perch, 50, is from Ormond Beach, Florida, where he's a consultant in hospital leadership and operations. Howard Perch's previously worked at Florida Hospital Oceanside.