As summer temperatures approach the Sacramento Valley, students should be prepared to stay cool in the heat.

The summer of 2024 brought some of the highest temperatures California has seen, with an average above 80 degrees and nearly two weeks of days reaching 105 degrees or higher, according to KCRA 3.

Cosumnes River College nurse Michelle Barkley said she saw a rise in the number of students experiencing symptoms of heat exhaustion in 2024.

“I’ve treated many students that have had or were near heat exhaustion. Last year was probably the worst I’ve ever seen,” Barkley said.

Barkley said students should watch out for symptoms of heat exhaustion and heatstroke that might not be noticeable at first.

“If this happens it’s almost too late, but thirst, extreme thirst,” Barkley said.

Other symptoms of heat exhaustion and heatstroke include heavy sweating, nausea, confusion and dizziness, according to MedlinePlus.

Barkley said students should be cautious of how much alcohol they are consuming during the summer months, as it can cause dehydration at a much faster rate.

Barkley also shared tips on how to stay hydrated properly.

“The best drink is water. Like with any plant or flower, without water you dry up,” she said.

Barkley wants students to understand why staying hydrated is key in preventing dehydration.

Our bodies are made up of 70% water and when it gets too hot, it takes that water away from us,” she said. “Don’t guzzle down too much, it can pool in your stomach and make you nauseated. Slow and steady is better,” Barkley said.

Students shared how they stayed cool during summer weather in recent years.

“I work as a lifeguard, if I’m working at the pool a lot of the time, I’ll take one of our work shirts and we dip them in water to get them wet and wear them,” said Eleni Goetzi, a 19-year-old film and media studies major.

Goetzi said working as a lifeguard poses its own challenges and can be tiring due to the heat.

“Last year, there was a point where most of the employees were on break, and I had to go around picking up trash and it was like 102,” she said. “I was so tired, I remember sweat dripping off my nose. It can get really exhausting,” Goetzi said.

Students share that managing daily activities in the heat can be difficult, even with cooling resources.

Mariah Hopkins, a 19-year-old psychology major, said summer can be a time for fun activities, but the heat can make them hard to enjoy.

“Growing up, I always played travel ball, so we played in the summertime. I have a love-hate relationship with the heat,” she said. “It’s really hard to play when it’s like 100 degrees, but at the same time I love being out in shorts and a tank top,” Hopkins said.
Students can take breaks from the heat by visiting nearby, budget-friendly spots such as Folsom Lake, Paradise Beach and the Wackford Community Pool.

Entry to Folsom Lake is $10 to $12 per vehicle, Paradise Beach is free to access and admission to Wackford is $6, according to CA State Parks, Sacramento County Regional Parks and Cosumnes CSD.

Students concerned about the heat can stay up to date with the current heat index by downloading the Heat Safety Tool app, according to the Occupational Safety and Health Administration.

“You always want to make sure you have a full water bottle. Where I work that’s a part of the uniform,” Goetzi said.