Summer is here — and so is the heat

If you live in Orange County, you already know: summer doesn’t just bring longer days and trips to the beach. It brings real heat. The kind that can sneak up on you while you’re running errands, working outdoors, or even just sitting in traffic.

The good news? Staying safe and healthy in the summer heat isn’t complicated. It just takes a little awareness and some simple habits. We put together this guide so you can enjoy everything summer has to offer — without putting your health at risk.

Why heat affects your body more than you think

Your body works hard to keep your internal temperature around 98.6°F. When it’s hot outside, your system has to work overtime — pumping more blood to your skin, producing sweat, and pulling resources away from other important functions.

That’s why you might feel more tired, foggy, or irritable on a hot day even if you haven’t done anything particularly strenuous. Your body is quietly working behind the scenes to keep you cool.

For older adults, young children, and anyone managing a chronic condition like diabetes or heart disease, the heat can be even more demanding. If that sounds like you or someone in your family, it’s worth paying extra attention to how you’re feeling during the hottest parts of the day.

Hydration: it’s more than just drinking water

We’ve all heard “drink more water,” but staying properly hydrated in summer goes a little deeper than that. Here’s what actually works:

• Don’t wait until you’re thirsty. By the time you feel thirsty, you’re already mildly dehydrated. Keep a water bottle with you and take small sips throughout the day.
• Eat your water, too. Watermelon, cucumbers, oranges, strawberries, and celery are all packed with water and electrolytes. They’re perfect summer snacks that do double duty.
• Watch the caffeine and alcohol. That iced coffee or cold beer might feel refreshing, but both can actually speed up dehydration. If you’re enjoying them, just make sure you’re balancing with extra water.
• Add a pinch of electrolytes. If you’re sweating a lot — from exercise, outdoor work, or just being outside — plain water alone might not be enough. A small amount of electrolytes (even a pinch of salt in your water) helps your body absorb and retain fluids better.

A simple rule of thumb: aim for at least 8-10 glasses of water a day, and more if you’re active or spending time outside. Your urine should be a pale yellow — if it’s darker, that’s your body telling you it needs more fluids.

Know the warning signs: heat exhaustion vs. heat stroke

This is the part we really want you to pay attention to. Heat-related illness can escalate quickly, and knowing the difference between heat exhaustion and heat stroke could genuinely save a life.

Heat exhaustion

This is your body’s way of saying, “I need a break.” Look for:

• Heavy sweating
• Cool, pale, or clammy skin
• Nausea or vomiting
• Muscle cramps
• Dizziness or feeling faint
• Headache
• Feeling unusually tired or weak

What to do: Move to a cool place, loosen clothing, sip water, and apply cool compresses. Most people start feeling better within 30 minutes. If symptoms don’t improve or get worse, it’s time to seek medical care.

Heat stroke — this is an emergency

Heat stroke happens when your body can no longer control its temperature. It’s a medical emergency. Watch for:

• Body temperature above 103°F
• Hot, red, dry skin (no sweating)
• Rapid pulse
• Confusion or slurred speech
• Loss of consciousness

What to do: Call 911 immediately. Move the person to a cooler area and try to lower their temperature with cool cloths or a cool bath. Do not give them anything to drink. This is not a wait-and-see situation.

If you’re ever unsure whether what you’re experiencing is serious, don’t hesitate to reach out. Our team at besa Health primary care can help you assess your symptoms and figure out the right next step.

Smart habits for staying cool all summer

Prevention is always better than treatment. Here are some practical ways to keep yourself and your family safe:

Time your outdoor activities wisely

The sun is strongest between 10 a.m. and 4 p.m. If you love being outside — whether that’s walking, gardening, or playing with your kids — try to schedule those activities for early morning or evening when temperatures are more forgiving.

Dress for the weather

Light-colored, loose-fitting, breathable fabrics make a real difference. A wide-brimmed hat and UV-protective sunglasses aren’t just accessories — they’re protection.

Don’t skip the sunscreen

Use a broad-spectrum SPF 30 or higher, and reapply every two hours (or more often if you’re swimming or sweating). Sunburns don’t just hurt — they make it harder for your body to regulate temperature and increase your risk of skin damage over time.

Cool down your living space

If you have air conditioning, use it. If not, fans, cool showers, and spending time at public spaces like libraries or malls can help you stay safe on the hottest days. Never leave children or pets in a parked car — even for “just a minute.” Temperatures inside a car can rise 20°F in just 10 minutes.

Check on each other

If you have elderly neighbors, family members, or friends who live alone, check in on them during heat waves. Heat-related illness can be especially dangerous for people who don’t have air conditioning or who may not recognize the early symptoms.

Summer health goes beyond the heat

While we’re talking about summer wellness, a few other things are worth keeping on your radar:

• Keep up with your medications. Some medications — including certain blood pressure and allergy drugs — can make you more sensitive to heat. If you’re on a daily medication, talk to your doctor about any summer-specific precautions. Schedule a visit to review your care plan with us.
• Protect your mental health. Summer can bring its own stressors — changes in routine, travel fatigue, financial pressures, and social expectations. It’s okay to take a step back when you need to. Our mental health services are here to support you.
• Stay on top of preventive care. Summer is actually a great time to schedule that annual checkup, update your vaccinations, or address something you’ve been putting off. Your future self will thank you.

We’re here for you — all summer long

At besa Health, we believe healthcare should fit into your life, not the other way around. Whether you need a same-day appointment for a summer concern, want to manage your care through our app, or just have a question about keeping your family healthy this season — we’re a call or a click away.

Summer should be about making memories, not worrying about your health. Take a few of these tips with you, stay hydrated, and enjoy the sunshine.

Stay cool out there. ☀️

Have a health question or want to schedule a visit? Book an appointment with our team today, or download the besa Health app to get started.