Summers in Central New York are getting hotter. Higher temperatures increase the risk of heat-related illnesses and can worsen conditions such as cardiovascular disease, respiratory illness, and diabetes.
Extreme Heat, Heat Waves, and the Heat Index
When the temperature hits 90ºF or higher, it’s considered extreme heat. If we get three or more of those hot days in a row, that’s called a heat wave. And when you combine the actual air temperature with how humid it is, you get the “heat index” — which tells you how hot it really feels outside.
In 2025, Onondaga County experienced at least 17 extreme heat days, including two heat waves, with August seeing record-tying temperatures. In 2024, Onondaga County had 20 extreme heat days, including a five-day heat wave in June, and Syracuse also saw a record-breaking number of days (nine!) where the temperature hit 89ºF.
Anyone is vulnerable to heat, but some are more at risk when temperatures rise. Keep a close eye on:
Children, especially infants and young children
Older adults
People with physical, mental, or developmental health conditions
People who are pregnant or breastfeeding
People who are experiencing homelessness or social isolation
People living in substandard housing
People who work, play, or exercise outdoors
Be sure to check on these individuals often during extreme heat events. If you have a medical condition that heat can make worse, consider wearing a medical alert bracelet or ID so others know you may need help.
How to Stay Cool and Prevent Heat-Related Illness
Heat-related illnesses can affect anyone — even healthy people. But you can reduce your risk by following these tips:
Stay hydrated. Drink plenty of fluids, even if you don’t feel thirsty. A good rule of thumb: at least 64 ounces a day, and 8 ounces per hour on especially hot days. If you’re active or outdoors, you’ll need even more. (If your doctor limits your fluids or you’re on diuretics, ask how much you should drink.)
Pregnant or breastfeeding? You’ll need extra water to stay cool and support your body. Aim for at least 80 ounces a day unless your doctor says otherwise.
Avoid drinks with caffeine, sugar, or alcohol. These can cause you to lose more fluid.
Stay inside with air conditioning if you can. Don’t have AC? Head to a mall, library, or designated cooling center. Just a few hours in AC can make a difference.
Fans might not be enough. When it’s over 90ºF, electric fans won’t prevent heat illness. Try a cool shower or bath or place cold cloths or ice packs on your neck and face instead.
Dress for the weather. Wear loose, lightweight, light-colored clothing.
Never leave people or pets in parked cars. Even with the windows cracked, the temperature can become deadly in minutes.
Skip the stove. Using the oven or stove heats up your home even more.
Avoid outdoor activities during the hottest part of the day. Plan exercise or chores for early morning or late evening.
Extra Care for Infants and Young Children:
Infant Feeding — Breastfed or bottle-fed babies might need to eat more often to stay hydrated. Infants under six months shouldn’t be given water. For babies between 6-12 months, breast milk and formula should still be their main source of hydration.
Strollers — Try to head out during the cooler parts of the day and never leave the stroller parked in direct sunlight. Before you buckle your little one in, check the seat—those surfaces can get hot fast. Skip the blankets or covers to block the sun—they can actually trap heat, like a hot car. Instead, use a stroller with a UPF-rated canopy. Dress your baby in lightweight, loose clothes, pop on a hat, and don’t forget the sunscreen!
Car Safety — Temperatures inside a vehicle can get very hot making the car seat hot too! Always make sure the seat feels cool to the touch before buckling your child in. Pre-cool the vehicle and use sunshades on windows to block direct sunlight. Add airflow with a small, portable fan that clips to the headrest. Bring the car seat indoors when possible to keep it from absorbing heat.
Working or Recreating Outdoors or in Uncooled Indoor Areas
Working and recreating in the heat can be dangerous, so take extra care:
Try to schedule strenuous work for early morning or evening. Avoid peak heat hours (afternoon) when possible.
Hydrate often. Aim to drink a cup of cool (not cold) water every 15 minutes. Sports drinks can help replace electrolytes lost through sweat (talk to your doctor first if you’re on a low-salt diet.)
Take breaks in the shade or air conditioning. Don’t wait until you feel overheated — regular rest is key.
Dress for the sun. Wear lightweight, loose-fitting, light-colored clothing, plus a wide-brimmed hat and sunglasses. Use sunscreen with SPF 15 or higher that says “broad spectrum” or “UVA/UVB protection” and reapply as directed.
Use the buddy system. Check in with coworkers regularly to make sure everyone is staying hydrated, taking breaks, and watching for signs of heat-related illness.
Apply cool water or ice packs to skin, especially on the head, neck, armpits, and groin
Offer cool water (no sugary or alcoholic beverages) if the person is alert
Staying Cool When the Power is Out
Summer storms can knock out power, and when that happens, staying safe and cool becomes your top priority.
Block the sun — Close curtains and blinds to block sun and heat.
Close off rooms — Close doors to rooms that are not in use or that are getting hot, like upper floors. Sleep on a lower floor or in the basement.
Ventilate at night — Open windows at night to let in cooler air. Close them before the sun rises to trap cool air inside. Place a damp cloth on the open window to cool the air as it passes through.
Skip the gas stove or oven — Instead grill food outside.
Stay hydrated — Drink plenty of water and avoid caffeine and alcohol.
Use water to cool — take cool showers, spritz your body with cold water, or place cool, damp cloths on your wrists, neck, and forehead.
Resources
National Weather Service — Get the latest weather forecasts, storm outlooks, and alerts for your area.
CDC’s HeatRisk Map — Enter your zip code to see the heat risk for the week and actions you can take to stay cool.
National Grid’s Outage Map — Stay informed about power outages and estimated restoration times in your neighborhood.
HEAP Cooling Assistance Benefit — Eligible households could receive assistance in purchasing and installing an air conditioner to help your home stay cool.
NYS’s Weatherization Assistance Program — Helps income-eligible households save on energy costs by providing home weatherization services.
