On this hot July 4, it might be a good idea to swap that soda or beer for a bottle of water.
Staying hydrated is just one important way city officials and healthcare providers say New Yorkers can avoid heat stroke or exhaustion during a heatwave, starting with the doozie hitting the region this week.
Temperatures in New York City and the surrounding area are expected to reach the mid-90s every day from Wednesday through Saturday and could crack the triple digits on Thursday and Friday — with humidity making temps feel even hotter.
The high in Central Park is expected to reach 100 degrees on Thursday, with a “real feel” of 109, according to Accuweather’s forecast.
The first major heat wave of the summer coincides with ongoing World Cup events and special celebrations for America’s 250th birthday. But more mundane activities like exercising or working outdoors can also get dicey when temperatures rise — as can staying indoors without air conditioning, city officials caution.
New York City's emergency rooms often see a spike in heat-related visits when temperatures are high and extreme heat contributes to about 500 deaths in the city each year.
Climate change is exacerbating extreme heat in the five boroughs and a record-breaking heat wave in June of last year caused 19 heat-stress deaths, according to a recent city report.
But city agencies and health care providers have plenty of tips for how to stay cool, comfortable and healthy as temperatures creep into “Do The Right Thing” territory.
Know the signs of heat-related illness — and how to respond
Extreme temperatures can cause a range of heat-related illnesses, including heat stroke, which can be life-threatening and requires a trip to the emergency room.
Heat stroke occurs when the body temperature rises rapidly and symptoms can include nausea, confusion, vomiting and loss of consciousness, according to the city health department.
Less extreme conditions, such as heat exhaustion, can include symptoms like heavy sweating, headaches, fatigue and lightheadedness. If someone has heat exhaustion, the city recommends moving to a cool and dry place, removing extra layers of clothing and drinking water.
“It can start out pretty insidiously and then get quite severe fairly quickly if you don’t remove yourself from the heat,” said Dr. Liza Hartofilis, the medical director for NewYork-Presbyterian Westchester's emergency department.
She added that it’s important to look out for signs of heat illness in yourself and others — and recommended erring on the side of caution.
“If you're ever concerned enough where you're wondering if you should call for help, I would always encourage people to call for help,” Hartofilis said.
Find out if you’re at higher risk for heat illness
Not having air conditioning at home is one of the biggest risk factors for heat-related deaths, according to the city health department. But certain health conditions and medications can also place people at higher risk, as can the use of alcohol or illicit drugs, according to the city health department.
For example, people with cardiac conditions are particularly vulnerable to heat-related illness, as are those with cognitive issues such as dementia who might not be able to respond when they’re getting too hot, Hartofilis said.
“There’s a whole host of medications that can make you a little bit more prone to heat illness, such as antihistamines,” Hartofilis added.
The city has a long list of medications and other substances online that could make someone more vulnerable. City officials recommend New Yorkers talk to their doctors about whether their health conditions or medications could put them at higher risk during a heat wave and how to manage their health.
Come up with a plan for staying cool
According to the city health department, air conditioning is the most effective way to protect against heat-related illness when temperatures rise — and, conversely, a lack of air conditioning at home is one of the biggest risk factors for heat-related deaths.
NYC Emergency Management recommends making a plan for how you’ll stay cool before a heat wave hits. That includes having an AC installed at home or knowing of a nearby place that keeps temperatures frosty, such as a library or coffee shop. The city offers a searchable map of locations where New Yorkers can cool off.
City pools are typically open from 11 a.m. to 7 p.m. daily, with locations listed online by borough. Mayor Zohran Mamdani announced that Olympic and medium-sized pools will remain open until 8 p.m. through Saturday.
Find some shade — or create your own
If you’re spending time outside, there are still ways to stay safe, including avoiding direct sunlight as much as possible, said Hartofilis.
Hartofilis suggested setting up umbrellas for outdoor celebrations. She also said individuals can take extra steps to keep themselves cool outside by carrying their own umbrellas, wearing light-colored, loose-fitting clothing and carrying a portable fan — especially one with a misting spray.
That type of “evaporative cooling” is the next best option if you can’t take a dip, Hartofilis said.
Even with these precautions, Hartofilis recommended avoiding being outside during the hottest part of the day — typically between 10 a.m. and 4 p.m. — if possible. For those who don’t want to skip a workout during the heatwave, Hartofilis suggested exercising indoors or doing so very early in the morning or after dusk.
And really – don’t forget your water bottle
This tip is key, said Hartofilis.
Like city health officials, she warned against turning to sugary, alcoholic or caffeinated drinks to quench your thirst.
“Even if you are drinking something and feel like you're hydrating, you can actually be dehydrating yourself,” she said.
