Heatwave health tips from Dr. Ranin-Lay’s radio interview

Listen to the full interview on Radio Catskill’s website

With heat indexes soaring past 100°F, the summer sun is doing more than just making us sweat—it’s putting lives at risk. Dr. Maria Ranin-Lay, a primary care provider with Crystal Run Healthcare part of Optum, is sounding the alarm on the dangers of extreme heat and how we can all stay safe.

“It can be very dangerous, especially for vulnerable populations,” says Dr. Ranin-Lay. “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

Heat exhaustion can sneak up quickly. Dr. Ranin-Lay urges everyone to watch for:

• Excessive sweating
• Nausea
• Dizziness
• Headache
• Rapid heartbeat

If untreated, these symptoms can escalate to heat stroke—a life-threatening emergency marked by confusion, dry and hot skin, and body temperatures of 104°F or higher.

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

Why the “feels like” temperature matters

Even if the thermometer reads 90°F, high humidity can make it feel like 105°F. That’s because sweat doesn’t evaporate as easily, making it harder for the body to cool down.

“Understanding the heat index is crucial,” Dr. Ranin-Lay explains. “It’s not just about the number on the thermometer—it’s how your body experiences the heat.”

Adapting to a hotter future

With climate change making extreme heat more common, Dr. Ranin-Lay encourages everyone to treat heat like any other natural hazard.

Her top tips:

• Plan outdoor activities for early morning or evening
• Wear breathable clothing (cotton over polyester)
• Stay hydrated—aim for 1–2 liters of water daily, with electrolytes if possible
• Use fans, ice packs, and reflective window coverings to cool indoor spaces

No AC? Know where to go

Not everyone has access to air conditioning. Dr. Ranin-Lay stresses the importance of knowing your local cooling centers before a heatwave hits.

“Especially for marginalized communities, it’s critical to know where your local cooling center is,” she says.

Check with your county’s Office of Emergency Services or dial 2-1-1 to find nearby shelters and cooling centers.

Look out for one another

Dr. Ranin-Lay also reminds us to check in on elderly neighbors and those living 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.”

Final advice: hydrate and stay aware

“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 one simple habit she swears by?

“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.”

Maria Ranin-Lay, MD