TWIN TIERS (WENY) — As intense heat moves into the Twin Tiers, public health officials are reminding people to take care of themselves and to avoid heat-related illnesses. They say the sudden warm weather can be a shock to people's bodies.

"You know we often talk about 'drink water' but if you're going to be outside in the heat, you need to drink [a full bottle of] water every hour," said Dr. James McDonald, the New York State Health Commissioner. "A little over a quart an hour if you're out there working in this heat or, you know, playing in the heat."

Dr. McDonald said certain foods can also help keep the body hydrated on hot summer days. Health experts recommend eating fruits like watermelon and blueberries that are rich in hydration. Dr. McDonald said there has already been an increase in heat-related injuries across New York State since the extremely hot weather moved in on Sunday.

"We're already seeing, as of yesterday [Sunday], more people went to the emergency department related to heat. And we saw more emergency medical services calls related to the heat," Dr. McDonald said. "Which is just a caution that this isn't something that could happen; it's something that does happen. We need to take heat injury very seriously."

Some signs of heat exhaustion include excessive sweating, clammy skin, and muscle cramps. If symptoms progress to headache, hot skin, and loss of consciousness, experts say that's a sign of heat stroke, and to call 911.

"But also keep in mind. If your body gave you an early warning system, always good to listen to your body," Dr. McDonald said. "If you're outside and you're feeling faint, get inside as quick as possible, get some of that water in your system and air condition your body."

It's not just humans who need to worry about the extreme heat. It is important to keep an eye on your pets as well.

"And it's really important just to check on your pets to make sure, and if you're going to bring your cat or dog out for a walk or to get them out there to do their business, to make sure that they're supervised and get it back in as soon as possible," said Dr. McDonald. "Because, you know, our cats and dogs and pets, they have a hard time with this as well."

With the heat expected to last until at least Wednesday, June 25, experts said it is a good time to check on your neighbors, especially the older population.

Other tips to keep yourself safe during the hot summer season include making sure to wear sunglasses, applying SPF 30 sunscreen, and using a cooling towel to keep your body temperature down.

The Catholic Charities of Chemung and Schuyler Counties have released a list of cooling centers that have opened around Chemung County. Some places include the Steele Memorial Library and Meals on Wheels in Elmira. A full list of cooling centers can be found here.

New York State also has a Heat Dashboard that provides more information and numbers on heat-related injuries in the state. It also shows the level of risk of heat-related injuries in each county with an interactive map.