Santa Cruz is known for its refreshing marine air, but inland neighborhoods and the San Lorenzo Valley can become significantly hotter during a heat wave. Whether you are spending the day at the beach, visiting the river, gardening, hiking, or simply commuting between appointments, take heat seriously—especially when temperatures rise into the 90s. Reduce strenuous activity during the hottest part of the day, take breaks in shade or air conditioning, and check in on children, older adults, pets, and vulnerable neighbors.
The simplest hydration strategy is also the most important: start drinking water before you feel very thirsty. Bring a refillable bottle wherever you go and take regular, small sips rather than waiting until you feel depleted. For outdoor activity in hot conditions, a useful guideline is about one cup of water every 15 to 20 minutes, adjusted for your body size, activity level, and how much you are sweating.
The beach can feel deceptively comfortable because of ocean breezes. Yet sun exposure, walking on hot sand, playing volleyball, surfing, and enjoying salty snacks can all increase fluid loss. Set up your day for success by arriving early, using a broad-brimmed hat, wearing lightweight clothing, and taking shade breaks under an umbrella or canopy.
Keep a cooler stocked with cold water, fruit, and easy snacks. Water-rich options such as watermelon, oranges, cucumber, grapes, and berries contribute fluid while also providing naturally occurring minerals and carbohydrates. Limit alcohol during high-heat days, since it can contribute to dehydration and make it harder to notice early warning signs.
Even at the coast, do not assume the breeze is enough to protect you. If you begin feeling unusually tired, headachy, dizzy, nauseated, or crampy, move into shade immediately, cool down, and sip fluids.
A visit to the San Lorenzo River or a favorite swimming hole can be a great way to cool down, but heat safety still matters. Go earlier in the day when possible, avoid long hikes in direct sun, and build shade and water breaks into your plan. Bring more water than you think you will need, especially if access to a refill station is uncertain.
Swimming may cool your skin, but it does not replace fluid lost through sweat. Take regular breaks out of the water, dry off, rest in shade, and drink. Never rely on alcohol or caffeinated drinks as your main source of hydration. Keep children and friends in view, and avoid swimming alone or entering water that appears unsafe, fast-moving, or unfamiliar.
For everyday activity, plain water and normal meals are generally enough. Electrolytes become more useful after prolonged heavy sweating, sustained exercise, physical work, or several hours outside in high heat.
Instead of relying exclusively on high-sugar sports drinks, try simple additions to your hydration routine:
Avoid overdoing electrolyte products or salt, particularly if you have kidney disease, heart failure, high blood pressure, take diuretics, or have been advised to follow a sodium or fluid restriction.
Stop activity and cool down promptly if symptoms of heat exhaustion appear. Confusion, fainting, seizures, inability to drink, persistent vomiting, or worsening weakness may signal a medical emergency and require immediate help.
At Santa Cruz CORE, we encourage a practical approach: pace your day, protect yourself from direct sun, drink consistently, and give your body time to recover. A little preparation can keep summer adventures enjoyable, comfortable, and safer.
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