It's going to be hot, hot, hot in central New York. So hot the National Weather Service has us under an Excessive Heat Watch from Friday afternoon through Saturday evening.

Temperatures in the 90s are expected all across central New York with heat indexes hitting the triple digits. Friday could feel like 105 and Saturday it'll be even hotter.

Friday Heat Index

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Saturday Heat Index

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The combination of hot temperatures and high humidity combine for dangerous possibilities of heat stroke or heat exhaustion.

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.

If you HAVE to be outside in the heat, 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.

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