As Memorial Day weekend ushers in the unofficial start of summer, health officials are urging the public to take steps to stay safe and healthy while enjoying outdoor activities under the California sun.
Whether heading to the beach, firing up the grill, hiking, or embarking on a road trip, it’s important to take precautions to protect yourself and your loved ones from preventable health risks, said Dr. Branden Turner, a family medicine physician with Kaiser Permanente Baldwin Hills-Crenshaw.
Hydration and Heat Safety
Staying hydrated is essential when spending extended time outdoors in the heat, Dr. Turner emphasized.
“It’s critically important to be sufficiently hydrated while spending time out in the sun,” he said. “That way, you can prevent heat stress, which often arrives unexpectedly and can escalate into heat stroke if untreated.”
Common signs of heat exhaustion include headaches, dizziness, nausea, confusion, irritability, and upset stomach. If you experience these symptoms, Dr. Turner advises seeking shade, drinking water or an electrolyte replacement such as a sports drink, and cooling down immediately. If symptoms persist, seek medical attention.
Outdoor Safety Tips
For those planning outdoor activities, Dr. Turner recommends packing essential items including water, sunscreen, hats, and handheld fans. Taking regular breaks in shaded or cool areas can help prevent overheating.
Families with children should exercise caution around water. “Always supervise children while swimming and avoid distractions like texting or reading,” Dr. Turner said. “Ensure there’s a lifeguard on duty, or designate a responsible adult to keep watch.”
He also recommends that weak swimmers, both adults and children, wear life vests or flotation devices, and cautions against drinking alcohol while swimming due to the risk of cramps, impaired judgment, and drowning.
For those planning to hike, Dr. Turner advises avoiding peak heat hours—typically between noon and 3 p.m.—and instead starting early in the day.
Sun Protection Essentials
Applying sunscreen is one of the simplest and most effective ways to prevent skin damage and reduce the risk of skin cancer, Dr. Turner said.
“If you’re in the sun, wear sunscreen with SPF 30 or higher,” he said. “If you’re swimming or sweating, opt for a water-resistant formula and remember to reapply every couple of hours.”
In addition to sunscreen, Dr. Turner recommends wearing light-colored, loose-fitting, breathable clothing made from fabrics like nylon or polyester. These help reflect sunlight and regulate body temperature.
Enjoy Responsibly
“Taking these precautionary steps can help you fully enjoy Memorial Day weekend without unnecessary health concerns,” Dr. Turner said. “It’s about making memories with family and friends, while also staying mindful of your well-being.”
