It's going to be a hot one in central New York. Be sure to stay cool, as temperatures hit the 90s with a heat index of 100.  Here are some tips to beat the heat.

The peak heat will from 11am-1pm today. If you don't have air conditioning, head to the local pool or area beaches. Cooling centers have also been set up all over New York State. Here's a list of centers in central New York, but be sure to call before you go.

Oneida County

Ava Dorfman Senior Center, 305 E Locust St, Rome, 315-337-8230
New Hartford Senior Center, 1 Sherman St, New Hartford, 315-724-8966
New York Mills Senior Center, 320 Main St, New York Mills, 315-736-7360
North Utica Senior Citizens, 50 Riverside Drive, Utica, 315-724-2430
Parkway Senior Center, 220 Memorial Pkwy Utica, 315-223-3073
Sangertown Mall, 8555 Seneca Turnpike, New Hartford, 315-797-8520
South Rome Senior Center, 112 Ridge St, Rome, 315-339-6457
Whitestown Senior Center, 1 Championship Way, Whitesboro, 315-768-6047

Madison County

Red Cross - Madison-Oneida Branch, 134 Vanderbilt Ave, Oneida, 315-363-2900

Tips to Beat the Heat:

    • Avoid strenuous activity and exercise, especially during the peak hours of 11 a.m. to 4 p.m. Exercise should be done in between 4 a.m. and 7 a.m.
    • Eat less protein and more fruits and vegetables. Protein produces and increases metabolic heat, which causes water loss.
    • Eat small meals, but eat more often. Avoid salty foods
    • Drink at least two to four glasses of water per hour, even if you don't feel thirsty. Avoid alcohol or caffeine
    • If possible, stay out of the sun an in air conditioning. The sun heats the inner core of your body, resulting in dehydration. If air conditioning is not available, stay on the lowest floor, out of the sunshine, or go to a public building with air conditioning
    • If you must go outdoors, wear sunscreen with a high sun protector factor rating (at least SPF 15) and a hat to protect your face and head. Wear loose-fitting, lightweight and light-colored clothing. Cover as much skin as possible to avoid sunburn and over-warming effects of sunlight on your body
    • Do not leave children, pets or those who require special care in a parked car or vehicle during periods of intense summer heat. Temperatures inside a closed vehicle can reach over 140 degrees Fahrenheit quickly. Exposure to such high temperatures can kill within a matter of minutes
    • Check on your neighbors during a heat wave, especially if they are elderly, have young children or have special needs
    • Make sure there is enough food and water for pets

Excessive heat is the leading cause of preventable, weather-related deaths each year, particularly among the elderly. According to the federal Centers for Disease Control and Prevention, heat causes more than 600 preventable deaths in the United States yearly.

Get more extreme heat advice from the New York State Department of Health.

If you HAVE to be outside today, get yourself a cooling towel. I swear by them and don't leave home without it on a hot day. You can thank me later.