By Kristi Emo

The Central Coast of California is a popular destination for residents of the Valley. In the winter, we go to escape the chill and fog. The summer heat is a perfect excuse for a weekend getaway or family vacation.

There are many great activities and attractions to enjoy, from golfing, hiking, riding ATVs in the dunes near Pismo Beach, or touring Hearst Castle in San Simeon to wine tasting near Paso Robles, or relaxing in the mineral hot springs in Avila. But for many visitors, the biggest draws are the amazing beaches where you can stroll for hours, fish from the piers, build a sandcastle, dig for clams and enjoy some great watersports.

Watersport options range from swimming, boogie boarding, surfing, and kayaking to the newest craze called stand-up paddle boarding or paddle surfing. This ancient form of surfing is done standing up on a board longer than a modern surfboard, using a single paddle to propel yourself.

The Morro Bay Estuary, with its calm waters created by a four-mile-long sandbar, is perfect for kayaking. Novice and experienced kayakers alike enjoy up close viewing of the playful otters, harbor seals and birds that make their home in the bay. Another popular kayaking spot is Dinosaur Caves near Pismo Beach, with its kelp beds and caves to explore. Surfing is popular in Pismo Beach, Avila Beach, Morro Bay and Cayucos. There are surf schools in the area that will teach students of all ages, and many local companies that offer equipment rentals, surfing and kayaking lessons and escorted kayak tours.

For all the allure of the beach and ocean, the coast also holds its own particular risks for visitors. Sun exposure is a concern in all types of coastal weather; even on overcast days it is possible to get sunburned. Sun exposure and sunburns can cause long-term skin damage, skin cancer, and premature aging and wrinkling. Experts recommend avoiding the peak sun hours of 10 a.m. to 3 p.m., and urge wearing clothing that offers good protection, including hats, sunglasses, shirts with long sleeves and long pants.

A good sunscreen is also a must. There are different levels of sun protection factor (SPF), which refers to the ability of a sunscreen to block the ultraviolet rays that cause sunburn. Sunscreen products can range from an SPF of 2 up to 100. The higher number, the greater the protection afforded, although no product blocks 100% of the UV rays. For the best protection, sunscreen needs to be applied about 30 minutes before sun exposure and then reapplied frequently, especially after prolonged time in the water. It is better to apply more sunscreen rather than too little.

Swimming in the ocean is different than swimming in a lake or pool because of currents and tides. No one should swim alone and people who are not strong swimmers should stay in shallow water. Even in shallow water, waves can be strong enough to knock children or older people off their feet. If possible, swim where there are lifeguards on duty, as at Pismo Beach and Cayucos. Many beaches have signs posting beach flag warnings that indicate hazards in the water like high surf and riptides. They are color-coded like traffic signals, progressing from green (calm waters) to yellow (light surf or currents, caution advised) to red (hazardous conditions). Pay attention to them.

According to the National Oceanic and Atmospheric Administration (NOAA), riptides are strong currents of water flowing away from the shore at surf beaches. They typically extend from near the beach, through the surf and past the line of breaking waves. Swimmers or waders who get caught in riptides and do not know how to escape may end up drowning. NOAA offers this advice on how to escape a riptide: Stay calm; don’t try to swim straight to shore against the current, as this is both exhausting and not effective. Think of a riptide as being like a treadmill that cannot be turned off; you need to step to the side to get off. Swim parallel to the beach until you do not feel the pull of the current carrying you farther out from shore, and then swim at an angle—away from the current—back toward shore. Try to catch the attention of a lifeguard or someone on the beach by yelling and waving your arms.

If you see someone who is caught in a riptide, do not attempt to rescue them yourself as this can lead to both of you drowning. Instead call 911 and throw the person something that floats.

At beaches with piers, like Pismo Beach and Cayucos, some swimmers are tempted to explore the area underneath the pier. Lifeguards strongly caution against this, as permanent riptide currents can exist at these structures.

On your next trip to the Central Coast, have fun in the sun at those great beaches, but be aware of the conditions before you go in the water and always play it safe.