Keeping Cool in California Fall

Ah, Autumn! Apple picking, pumpkin carving, harvest festivals and that transition every parent looks forward to, back to school! Of course, for many kids, that means back to school sports. Here in Northern California, some of the year’s hottest days are in September. Fall weather is unpredictable, and you’ll want to keep your children – and you! - comfortable and safe, whatever the weather.

Sweating Out the Second Summer

Sunburn happens, even in Autumn. Whether you’re enjoying time in the garden or participating in a soccer tournament, adults and children still need sunscreen. Sunscreen should be applied at least 20 minutes before going out in the sun. Most dermatologists recommend using SPF 30 or higher. Remember to drink plenty of water and help youngsters stay hydrated by sending them to outdoor activities with an insulated water bottle. It’s easy to forget to drink water when it gets cooler, but hydration is still important, especially before playing sports.

Dehydration, Heat Exhaustion, and Heat Stroke – A Dangerous Progression

More than 9,000 high school athletes are treated for exertional heat‐related illnesses each year. These types of injuries happen as a result of physical activity during warm or hot temperatures. A 10-year study conducted by researchers at Nationwide Children’s Hospital found that of the roughly 5,500 cases of heat-related conditions treated in emergency rooms each year, 48 percent of the injuries were sustained by children and teens.

Temperature is the most important risk factor for heat-related injuries but just as wind chill makes cold weather feel even colder, certain conditions make hot weather feel even hotter:

• Humidity means there is more moisture in the air, which slows the evaporation of perspiration, the body’s natural cooling system. Sweat pulls heat from your body to cool you down. If the sweat stays on the skin instead of evaporating, you feel hotter. The amount of humidity in the air is called the heat index.
• Direct sunlight increases the amount of heat your body takes in. If your little outfielder is standing in full sun, he will feel as though the temperature is 10–15°F hotter than the number on the thermometer.
• Lack of wind – wind speeds the evaporation of sweat to help cool you off.
• The “Urban Heat Island Effect” refers to the impact heat absorption in urban areas. Asphalt and buildings raise the temperature by absorbing and radiating heat.
• Tight or dark clothing traps heat.
• Physical activity generates internal body heat and can lead to dehydration.

Dehydration, heat exhaustion, and heat stroke are a continuum. Unaddressed, dehydration leads to heat stroke, which progresses to heat exhaustion. If the forecast calls for a hot weekend, plan accordingly. Don’t schedule a major hike or bike ride and plan outdoor activities before 11 a.m. or after 5 p.m.

What is the Difference Between Dehydration, Heat Exhaustion, and Heat Stroke?

These conditions are particularly concerning for those involved in sports and outdoor activities. Pay particular attention to elderly family members whenever you spend time outdoors, as they are also susceptible to heat-related conditions.

Dehydration is a loss of fluids that leads to a lack of water and electrolytes. Symptoms include thirst, dry mouth, fatigue, dizziness, headache, and dark yellow urine. If your child or loved one appears dehydrated, give them water or electrolyte beverages, let them rest in a cool place, and watch them closely to make sure their condition does not progress to heat exhaustion.

Heat Exhaustion occurs after prolonged exposure to high temperatures and untreated dehydration. It is often the result of physical activity in hot, humid weather. Symptoms include weakness and fatigue, heavy sweating, pallor, skin that is cold and clammy to the touch, a weak and rapid pulse, nausea and/or vomiting, muscle cramps, headache, dizziness, and fainting. If you think you may be suffering from heat exhaustion, immediately move to a cooler place and drink some water. Lie down, loosen your clothing, and apply cool wet cloths to the body. A cool (not cold) shower may help.

Heat Stroke is a life-threatening condition caused by physical exertion in extreme heat. In heat stroke, the body loses the ability to regulate its temperature, which rapidly rises to dangerous levels. The critical symptom is a high body temperature of 104°F or higher. The victim’s skin is red and hot, dry, or damp to the touch. Other symptoms include a rapid and strong pulse, confusion, slurred speech, loss of consciousness, and seizures. Move to a cooler environment and cool them off with wet cloths, ice packs, or a cool bath. Heat stroke is a life-threatening emergency. Call 911 immediately.

Get Ready for Cooler Days

Anyone who has lived in the Bay Area for a while knows to dress in layers. With our microclimates and sudden temperature changes, it’s a good idea to keep an extra jacket or hoodie nearby.

This article first appeared in the September 2025 edition of the HealthPerks newsletter.