Caring for Ourselves in the Heat of Summer
This week, much of the eastern half of the United States is living beneath a heat dome. Across Europe, communities are experiencing some of the hottest temperatures ever recorded. Wherever we live, one thing is becoming increasingly clear: extreme weather is no longer an occasional inconvenience—it is becoming part of everyday life.
Summer has always invited us outdoors. Long evenings. Swimming. Camping. Hiking. Picnics. Gardening. Time spent around lakes, rivers, and oceans. It is the season that reminds us how healing nature can be.
Yet the same sun that nourishes life also asks something of us in return: respect.
Learning to care for ourselves during periods of extreme heat isn't about living in fear. It is about becoming better stewards of our own wellbeing so that we can continue enjoying the beauty of the season for many summers to come.
A Different Relationship with the Sun
Growing up in California, I practically lived outdoors. I spent countless hours swimming, surfing, lifeguarding, and later coaching swimmers. If anyone appeared to worship the sun, it was probably me.
Ironically, summer has become my least favorite season.
Perhaps my Celtic roots simply long for the cool, misty landscapes of Scotland, Wales, and the Pacific Northwest. Or perhaps years of living through humid East Coast summers have changed my relationship with heat. Whatever the reason, I now recognize how profoundly extreme temperatures affect both my body and my energy.
That awareness deepened when I turned forty.
For the first time, I scheduled an appointment with a dermatologist. That single decision likely saved my life.
During the examination, my physician discovered an early-stage melanoma. Three surgeries later, the cancer was gone.
The experience permanently changed how I think about sunlight.
I still love being outdoors. I still hike, camp, paddle, and explore. But I do so differently now. Wide-brimmed hats have become constant companions. Long sleeves are often more comfortable than tank tops. Sunscreen is simply part of my daily routine. I seek shade, avoid the hottest hours whenever possible, and pay close attention to how my body feels.
I've learned that protecting ourselves doesn't diminish our enjoyment of nature—it makes it possible to keep returning to it.
The same principle extends beyond sunshine. As our climate continues to change, caring for ourselves means paying attention to heat, storms, flooding, wildfire smoke, poor air quality, and other forms of extreme weather. Preparation isn't pessimism. It's wisdom.
Practice: The Summer Stewardship Ritual
Keep a simple check list handy.
Each morning before heading outside, pause for a brief check-in.
Ask yourself:
Have I had enough water today?
Have I applied sunscreen or worn sun-protective clothing?
Do I have a hat and sunglasses?
What is today's heat index or weather forecast?
When will I rest or seek shade?
Am I prepared if my plans take longer than expected?
It also helps to think beyond today's plans.
Consider keeping a small seasonal emergency kit in your vehicle:
Extra drinking water
A small cooler with healthy snacks
Electrolyte packets
Sunscreen and lip balm with SPF
A wide-brimmed hat
Lightweight long-sleeved shirt
Hiking shoes or sturdy walking shoes
Extra socks
Rain jacket or lightweight emergency poncho
Small flashlight
Phone charging cable and portable battery
Basic first aid kit
Emergency blanket
Insect repellent
Technology can also become part of your self-care practice. Weather apps can alert us to dangerous heat, severe thunderstorms, flash flooding, wildfire smoke, or poor air quality before we head outside. Many smart watches and phones now remind us to hydrate, monitor our heart rate during exercise, and even notify emergency contacts if we experience a serious fall.
These simple habits are acts of kindness toward our future selves.
Carrying the Light Forward
Summer is a season of abundance, movement, and joy.
It calls us outside to laugh with friends, paddle quiet lakes, wander forest trails, swim in cool water, and linger beneath star-filled skies. None of those pleasures disappear because we choose to care for ourselves. In fact, they become more sustainable.
Self-care isn't about restriction.
It is an expression of gratitude for the remarkable body that allows us to experience this beautiful world.
As you step into the warmth of summer, may you carry water as faithfully as hope, seek shade without guilt, rest before exhaustion arrives, and remember that protecting your wellbeing is one more way of honoring the life you've been given.