9 Ways to Stay Safe and Thrive in Summer

9 Ways to Stay Safe and Thrive in Summer

Summer in the Bay Area is full of sunshine, community events, outdoor fun — and, sometimes, extreme heat, health risks and stress. At Marin City Health and Wellness Center (MCHWC), we want to make sure you not only stay safe this season, but feel your best.

 

Here are nine ways to protect your health, care for your well-being, and enjoy all that summer has to offer.

1. Hydrate Like Your Health Depends on It

Hot weather and outdoor activity can dehydrate you fast. Dehydration can lead to headaches, dizziness, fatigue, and more serious health problems — especially for older adults, children, and people with chronic conditions like diabetes or high blood pressure.

 

Stay hydrated by:

 

  • Drinking water throughout the day — don’t wait until you’re thirsty.

  • Eating water-rich foods like watermelon, oranges and cucumbers.

  • Limiting sugary drinks and alcohol, which can dry you out.

  • Carrying a reusable water bottle when you’re on the go.

If you’re taking care of kids or elders, remind them to sip water regularly too.

2. Keep Cool in the Heat

Heatwaves are becoming more frequent and intense. Long exposure to high temperatures can be dangerous, especially for people with limited access to air conditioning.

 

Stay cool by:

 

  • Staying indoors during peak heat hours (11 AM–4 PM).

  • Visiting cooling centers, libraries or community centers with AC.

  • Wearing loose, breathable clothing and a wide-brimmed hat.

  • Taking cool showers or using damp cloths to cool down.

  • Never leaving children, older adults or pets in a parked car.

Know the signs of heat exhaustion and heat stroke — like confusion, dizziness or flushed skin — and get medical help right away if they appear.

3. Protect Every Shade of Skin

Yes, people with darker skin tones do need sun protection. While melanin offers some natural protection, sunburns and skin damage can still happen, and skin cancer often goes undetected in communities of color until it’s more advanced.

 

Sun safety tips:

 

  • Use SPF 30+ sunscreen daily, even on cloudy days.

  • Reapply sunscreen every two hours when outdoors.

  • Wear sunglasses, hats and lightweight long sleeves when possible.

  • Stay in the shade when the sun is strongest.

Protecting your skin is about more than beauty — it’s part of staying healthy.

4. Move Your Body the Smart Way

Summer is perfect for physical activity — walking, dancing, biking, swimming — but it’s important to listen to your body and avoid overheating.

 

Stay active safely by:

 

  • Exercising in the early morning or evening.

  • Choosing shaded parks or indoor spaces.

  • Starting slow, especially if it’s been a while.

  • Stretching, doing yoga, or dancing indoors on hot days.

Even small movements make a difference. Aim for 30 minutes of movement most days; it supports your heart, joints and mood.

5. Eat Fresh and Colorful

Summer brings plenty of seasonal fruits and veggies that are rich in nutrients. Easier on your budget than packaged snacks, too!

 

Try adding:

 

  • Berries, melons, peaches and plums.

  • Tomatoes, zucchini, corn and leafy greens.

  • Lean grilled proteins and whole grains.

If accessing fresh food is tough right now, MCHWC can help connect you to local food programs or resources.

6. Care for Your Mental Health

Summer stress is real, from childcare challenges to financial pressure to just trying to “do it all.” Take a moment to check in with your mental well-being.

 

Try this:

 

  • Carve out time for rest and quiet, even 10 minutes helps.

  • Stick to simple routines to keep stress manageable.

  • Limit screen time and avoid doomscrolling on hot, anxious nights.

  • Talk to someone — a friend, a counselor, or your provider.

At MCHWC, we offer behavioral health services because your mind matters as much as your body.

7. Find Joy in Community

Health doesn’t happen in isolation. It grows stronger when we stay connected, whether it’s a block party, a support group, or simply catching up with neighbors.

This summer, consider:

  • Attending local MCHWC or community events.

  • Hosting a potluck or park day with friends.

  • Volunteering or joining a local organization.

Social connection lowers stress, boosts immunity, and reminds us we belong.

8. Keep Kids Safe, Cool and Curious

With school out, children need structured, safe and enriching activities. Whether it’s play, reading, or simple routines, summer is a great time to support your child’s development.

 

Tips for kids:

 

  • Keep them hydrated and sun-safe.

  • Encourage daily movement and creative play.

  • Visit your local library’s summer reading program.

  • Look into free or low-cost summer camps, if available.

MCHWC can help connect families to local youth programs and health services.

9. Schedule a Summer Health Check

Don’t let the season pass without checking in on your health. Whether it’s a check-up, a shot, or managing a chronic condition, MCHWC is here for you — no matter your insurance or income.

 

We offer:

 

  • Adult and pediatric care.

  • Women’s health and prenatal services.

  • Mental health care.

  • Vaccines and COVID boosters.

  • Help with Medi-Cal and insurance enrollment.

Call us at (415) 339-8813 to make an appointment or ask any question.

About MCHWC

Marin City Health and Wellness is a community health clinic serving Marin and San Francisco Counties, providing innovative health and wellness services to all, with the goal of African American health equity.

Make your appointment today by calling (415) 339-8813, available 24/7.

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