Memorial Day weekend is almost here, and with it comes the unofficial kickoff to summer.
Whether you’re planning beach time, backyard grilling, a hike in the hills, a camping escape, a road trip or a day on the water, Southern California’s sunshine is calling. But before you head out, a little preparation can go a long way in keeping you – and the people you care about – healthy and safe.
Dr. Kimberly Petrick, a family medicine physician at Kaiser Permanente Woodland Hills Urgent Care, shares smart, simple ways to enjoy the long weekend without ending it in the emergency room.
Stay Hydrated
“It’s critically important to be sufficiently hydrated while spending time out in the sun,” Petrick explained. Staying ahead of dehydration helps prevent heat stress – which can sneak up on you – and keeps it from escalating into heat stroke.
Know the warning signs of heat exhaustion: headaches, lightheadedness, nausea, confusion, irritability or an upset stomach. If you notice any of these, step out of the sun, cool down and drink water or an electrolyte drink. If symptoms don’t improve, seek medical care.
Outdoor Activities
If your weekend plans involve the beach, sports or any outdoor adventure, Petrick recommends a few essentials:
■ Pack smart – Bring water, sunscreen, a hat and even a small portable fan.
■ Take shade breaks – Don’t stay in direct sun for hours at a time.
■ Stay alert around water – Keep your eyes on children while swimming and avoid distractions like phones or books. Make sure a lifeguard is present or designate an adult to watch the water.
■ Use flotation devices – If you or your kids aren’t strong swimmers, wear life vests or floaties.
■ Be mindful with alcohol – Alcohol dehydrates you, so drink moderately and balance it with plenty of water.
■ Never mix alcohol and swimming – Impaired judgment, cramps and disorientation can quickly turn dangerous.
■ Avoid peak heat – Skip hiking between noon and 3 p.m. Start early instead.
Wear Sunscreen
If you’re in the sun, wear a sunscreen of SPF 30 or higher, Petrick said. If you’re swimming, choose a water‑resistant formula – and no matter what, reapply throughout the day. Sunscreen wears off faster than you think, especially after two hours outdoors.
Your clothing matters too. Light-colored fabrics reflect sunlight, while dark colors absorb heat. Loose, breathable materials like nylon or polyester help regulate your body temperature and keep you comfortable on the trail or at the beach.
Enjoy the Weekend – Safely
By taking a few simple precautions, you can soak up the sunshine, enjoy time with loved ones, and make the most of the holiday – all while avoiding unnecessary risks.
As Petrick put it, “If you take all these precautionary steps, you’ll enjoy Memorial Day weekend much more while ensuring that you and your loved ones can enjoy yourselves, be safe, and avoid a trip to the emergency room.”