How to Stay Safe and Cool in Extreme Heat as Temperatures Soar

Dangerously hot and humid conditions will continue through Wednesday. “Feels-like” temps will reach over 100° in several areas in the region.

Extreme heat and humidity can be more than just uncomfortable—they can be life-threatening.

Tim Bruno spoke to Dr. Maria Ranin-Lay, a primary care provider with Crystal Run Healthcare, about how this kind of weather affects our health, what symptoms to watch out for, and how to stay safe.

“It can be very dangerous, especially for vulnerable populations,” Dr. Ranin-Lay said. “Children, infants, the elderly, and people with chronic conditions like heart disease, asthma, and COPD are most at risk—as are those working outdoors.”

Know the Warning Signs
Dr. Ranin-Lay urges residents to watch for signs of heat exhaustion, including:

Excessive sweating

Nausea

Dizziness

Headache

Rapid heartbeat

If not addressed, heat exhaustion can lead to heat stroke, a life-threatening condition marked by confusion, dry and hot skin, and body temperatures reaching 104°F or higher.

“Heat stroke is a medical emergency. If you see someone with these symptoms, call 911 immediately,” she stressed.

Why the “Feels Like” Temperature Matters
While the air temperature might read in the 90s, it’s the heat index—a measure that combines temperature with humidity—that truly reflects how the body experiences heat.

“If it’s 90 degrees but the humidity is high, it could feel like 104 or 105,” Dr. Ranin-Lay explained. “That makes it even harder for the body to cool itself, since sweat can’t evaporate properly in humid conditions.”

Adapting to the New Normal
With extreme heat events becoming more frequent due to climate change, Dr. Ranin-Lay says we need to treat heat like any other natural hazard—similar to how we prepare for snowstorms or hurricanes.

“We need to relearn heat awareness,” she said. “That includes understanding the heat index, dew point, and UV levels, and changing our habits accordingly.”

Her tips include:

Scheduling outdoor activity for early morning or evening

Wearing light, breathable clothing (avoid polyester, choose cotton)

Staying hydrated—at least 1–2 liters of water daily, with added electrolytes if possible

Using fans, ice packs, and creating cooler indoor spaces with reflective window coverings

No AC? Know Where to Go
Not everyone has access to air conditioning, but Dr. Ranin-Lay emphasized that every community should have a designated cooling center.

“Especially for marginalized communities, it’s critical to know where your local cooling center is—before the heatwave starts.”

Residents can contact their county’s Office of Emergency Services or check online for cooling center locations. Additionally, the United Way’s 211 helpline is available 24/7 to connect people to nearby shelters, cooling centers, and other health services.

Check on Neighbors
Dr. Ranin-Lay also urged everyone to check in on elderly neighbors and those who live alone.

“If someone seems confused or dizzy—or if your neighbor suddenly doesn’t recognize you—that could be heat stroke. Don’t hesitate. Call 911.”

One Last Reminder
Her parting advice? Don’t underestimate your hydration needs.

“People say, ‘I drink a lot of water,’ but do you know how much? Track it. Bring a bottle, measure it, and drink regularly—even if you’re not thirsty yet.”

And perhaps most practically: “Every morning, I ask Alexa what the temperature is so I can plan accordingly. We need to build that kind of awareness into our daily routine.”

Heat Safety Resources:

Cooling Centers: Check with your county’s Office of Emergency Services (Orange, Ulster, Sullivan, and others)

United Way 2-1-1 Helpline: Dial 211 or visit 211.org for shelter, transportation, and emergency health assistance

Stay Informed: Sign up for local heat alerts via NY Alert at alert.ny.gov

Image credit: U.S. Department of Agriculture