Staying Safe in Summer Heat, Even if It's Late to Arrive
Traditionally Contra Costa’s hottest month, August is here and it’s time to prepare for rising temperatures.
Although Summer 2025 is in full bloom, Contra Costa County, and indeed much of California, has not recorded the traditional mixed bouquet of temperatures in the high-80s and 90s, and occasional triple digits, as we have in the recent past. We're experiencing cooler coastal and nearby inland temperatures this summer due to several factors, including anomalous atmospheric pressure patterns, lingering marine layers, and upwelling of ocean water, in which deep, cold, water rises to the ocean's surface, replacing the warmer surface water.
But August is here, and we could see rising temps this month. When we do experience high heat and heat waves, Shadelands health professionals and good sense tell us to find shade, wear hats, use sunscreen, stay hydrated, and take steps to cool down. Speaking of which, did you know you can hydrate without drinking water?
Swimming pools, garden sprinklers, and splash pads are fun ways to cool off for the younger set on hot summer days.
Outside exercise and play are important for mental and physical health, but do so cautiously. The wall you hit when you exercise or work too much in the heat is high and hard. You can be exhausted for days. It's important to modify routines to avoid this.
Dress lightly in light-colored, loose-fitting clothes, and recognize the signs of heat stroke: faintness, confusion, fatigue, headache, muscle cramps, chills, intense thirst, nausea, fever, and rapid breathing.
The hypothalamus, located near the base of the brain, is the body's thermostat. So, a cool towel or ice pack on the back of the neck will reduce the body's over-heated temperature almost immediately.
Drink plenty of water, even if you're not thirsty — dehydration is the #1 contributor to heat exhaustion and heat stroke.
Children are more susceptible to heat exhaustion and heatstroke due to their smaller body mass, higher surface area to body mass ratio, and less efficient cooling mechanisms compared to adults. Additionally, children may not recognize the early signs of overheating or may not be able to take necessary steps to cool down, like drinking enough fluids or seeking shade. Recognizing the signs and symptoms of heatstroke and taking immediate action is crucial for preventing complications for yourself, your children, your family, and your friends and neighbors.
SPF 30+ sunscreen, SPF lip balm, and wide-brimmed hats are musts in the scorching sun.
When temperatures climb, find cooler, well-air conditioned spaces out of the heat, such as libraries, coffee shops, indoor shopping malls, and movie theaters. Consider these steps as fun, friendly outings with children and elderly or vulnerable neighbors.
High-moisture foods count as hydration.
We know it's critical to stay hydrated, but did you know that high-moisture foods count as hydration? Watermelon, honeydew, grapes, strawberries, oranges, cucumbers, and celery, for instance, are packed with water.
Sweat causes fluid loss and the loss of electrolytes — essential minerals such as sodium, calcium and potassium that are vital to body function, including regulating nerve and muscle function, maintaining proper hydration, and balancing blood pH.
While hydrating, remember to replenish electrolytes. Many stores carry electrolyte water, which is purified water enhanced with electrolytes such as potassium bicarbonate, calcium chloride, and magnesium chloride to improve taste and hydration. And, there are plenty of naturally rich sources of electrolytes, such as prunes, nuts, bananas, and coconut water, at your local stores and farmers’ markets.
For additional resources, visit Contra Costa County's excellent Heat Health page:
• Extreme Heat (CDC)
• Heat Wave Safety (American Red Cross)
• Heat Illness Prevention (OSHA)
Stay cool, be heat smart, and enjoy your summer!
