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Staying Hydrated in San Diego: Heat Waves, Hikes and Beach Days
San Diego's weather is so pleasant that it's easy to forget to drink water. But between sunny trails, beach days and the heat waves that hit inland neighborhoods, there are plenty of days when you need more than you think.
Inland heat sneaks up on you
The coast can be in the 70s while Grantville, Santee, La Mesa and El Cajon are much hotter. Some of the warmest stretches of the year often come in late summer and fall, when Santa Ana winds push hot, dry air toward the coast. Dry air pulls moisture from your skin and lungs faster, so you can lose water without feeling sweaty.
The CDC recommends staying hydrated during hot weather, and Mayo Clinic notes that hot weather and exercise both increase how much water you need. Heat illness can be serious. If you or someone with you feels dizzy, confused, nauseated or stops sweating in the heat, get to a cool place and get help.
Hiking Cowles Mountain and Mission Trails
Mission Trails Regional Park covers more than 8,000 acres just up the road from our store, and Cowles Mountain is one of the most popular hikes in the city. Much of the trail is exposed, with little shade.
- Bring more than you think. A common rule of thumb is about half a liter (a standard bottle) per hour of moderate hiking, and more in heat.
- Drink before you go. Mayo Clinic recommends drinking before, during and after exercise.
- Go early. Morning hikes are cooler and the trail is less crowded.
- Freeze a bottle the night before. The CDC suggests freezing water in freezer-safe bottles so it stays cold all day.
Beach days
Sun, wind and salt air all add up, and it's easy to spend hours at Mission Beach or La Jolla Shores without drinking anything. Pack a gallon jug in the cooler for the group. It's cheaper than buying single bottles, and it means less plastic in the trash.
Kids, sports and seniors
Kids playing outdoor sports and older adults are more likely to get dehydrated without noticing. Send kids to practice with a full bottle, and check in on older neighbors during heat waves.
Keep water ready at home
The easiest way to drink more is to make water the easiest thing to reach. Keep a jug in the fridge and refill bottles before you leave. Our Grantville store on Mission Gorge Road is a few minutes from Allied Gardens, San Carlos, Del Cerro and the Mission Trails trailheads, and our vending machine outside runs 24 hours if you're heading out early.
This article is general information, not medical advice.