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Boys & Girls Clubs of the Capital Area provides tips for cooling down during the hot summer, including splash pad and beach locations, tips for sleeping at night, and ways to recognize symptoms of heat exhaustion or heat stroke.
Tips to stay cool
Stay hydrated: Drink plenty of fluids, such as water, and eat foods with high water content. Limit alcohol.
Protect your skin: Wear sunscreen with at least SPF 30 to prevent sunburns, which can make it harder to cool down.
Dress for the heat: Wear loose-fitting, lightweight, light-colored clothing, and a hat.
Limit exercise: Avoid strenuous activities during the hottest parts of the day, usually between 10 AM and 5 PM.
Find air conditioning: If possible, go to an air-conditioned space like a shopping mall or public library. Scroll below for locations!
Tips if you don't have air conditioning at home:
Use fans: Increase airflow with box fans and ceiling fans.
Open windows: In the evening, open windows to promote air circulation.
Close curtains: Close curtains in rooms that face the sun.
Take a break: Pace yourself and listen to your body.
Area Splash Pads
Several area locations offer splash pads with cold water to help beat the heat. Most splash pads are open 10:00 AM - 6:00 PM.
Albany
Black Lives Matter Park
Colonie St. Park
Hackett Park
Lincoln Park
North Swan St. Park
Rosemont Park
Sheridan Park
Westland Hills Park
Troy
Corliss Park
Geneva Pompey Park
Frear Park
Prospect Park
William Chamberlain Riverfront Park
The South Troy Pool opens in July and will be open daily from 1:00 pm to 5:30 pm. Learn more on the BGCCA Pool page.
Seven Beaches Near Albany / Troy
Area beaches provide a cool and refreshing break from summer heat. Here are seven beaches near the Capital Area. Please note that all dates, times and costs listed are subject to change.
Brown's Beach on Saratoga Lake
Distance From Albany: 35 minutes away
Hours: 10:00 AM - 7:00 PM
Cost:
4 and under: FREE
5-11 $3 or 12+ $5 (CASH ONLY)
Beach Pass - Ages 5-11: 10 visits $20; Ages 12+: 10 visits $40
The following activities are allowed:
Swimming, Paddle Boarding, Kayaking, Canoeing.
Grafton Lakes State Park Beach
Distance From Albany: 35 minutes away
Park is open year-round, 8:00 AM until sunset. Swimming is open Memorial Day weekend through Labor Day, daily 10 AM - 5:45 PM.
Cost:
Memorial Day - Labor Day: daily, $8 per vehicle;
Day after Labor Day - Columbus Day, weekends only - $6 per vehicle
The following activities are allowed:
Hiking, Swimming, Paddle Boarding, Kayaking, Canoeing, Boat Rentals
Thompson's Lake Campground Beach
Distance From Albany: 37 minutes away
5/25 - 6/16: Weekends Only, 10:00 AM - 5:45 PM
6/22 - 9/2: Daily, 10:00 AM - 5:45 PM
Cost: $7 per car
The following activities are allowed:
Hiking, Swimming, Paddle Boarding, Kayaking, Canoeing, Boat Rentals, Camping
Cherry Plain State Park
Distance from Albany: 39 minutes
Cost: $6 per vehicle for day use
The following activities are allowed:
Hiking, Swimming, Paddle Boarding, Kayaking, Canoeing, Boat Rentals, Camping
Moreau Lake State Park Beach
Distance From Albany: 45 minutes away
May 25 - September 2: 10:00 AM - 6:00 PM, daily
Cost:
5/25 - 9/2 (daily) - $8.00 per car
9/3 - 10/14 (weekends & holidays) - $6.00 per car
The following activities are allowed:
Hiking, Swimming, Kayaking, Canoeing, Boat Rentals, Camping, Cabin Rental
Lake Taghkanic State Park
Distance from Albany: 56 minutes away
5/25 - 6/16: 10 AM - 7 PM, weekends only
6/22 - 9/2: 10 AM - 6 PM Mon- Fri | 10 AM - 7 PM Weekends or holiday
Cost: $10 per vehicle
The following activities are allowed:
Hiking, Swimming, Paddle Boarding, Kayaking, Canoeing, Camping, Cabin Rental
Million Dollar Beach on Lake George
Distance From Albany: 58 minutes away
May 25 - September 2: Typically open daily 10 AM to 6PM.
This public beach is free. Parking costs $10 per car
The following activities are allowed:
Swimming, Paddle Boarding, Kayaking, Canoeing, Boating
How to sleep during a heatwave and high temperatures
Sleep on the lowest level of your home
Heat rises, so you might want to consider sleeping on a lower level of your home. If your home is only on one level, move to the coolest area of it.
Make sure all electrical items are turned off
Even when in standby mode, electrical items can generate heat. Make sure any in the bedroom are turned off and unplugged.
Have a lukewarm or cool shower before bed
Don't get into bed feeling hot. If your core body temperature is too high, you're at risk of overheating. Take a lukewarm shower before going to sleep to bring your body temperature down slowly.
Wear cold socks
Cooling your feet helps to bring down your overall body temperature. Put a pair of socks in the fridge during the day and slip them on your feet before getting into bed.
Avoid alcohol and caffeine in the evening
Alcohol often goes hand in hand with sunny weather but, it is advised to limit consumption especially in the evening but causes poorer quality of sleep. Caffeinated drinks are diuretics and may encourage your body to lose fluids, risking dehydration as well as increase your body temperatures.
Eat light
Try to opt for lighter, fresher foods like fruits and vegetables.
Stay hydrated
Dehydration can affect your body temperature at night, causing you to feel too hot or too cold. Drink a glass of cold water before bed and keep one close during the night
Change your bedding
Sleep with a thin, cotton sheet, which will absorb sweat. Body temperature drops overnight, so even if you go to bed hot you will still need a cover so you don't wake up from feeling cold.
Choose loose-fitting clothing
Tight clothes or pajamas will trap warm air next to your body, go for a loose t-shirt and shorts.
Keep to your routine
Hot weather can often mean your everyday routine goes out the window but, eating and going to bed later may affect the quality of sleep. Try to stick to your usual eating and bed times and keep the same night-time routine.
The heat can also mean you feel more tired during the day because your body is using more energy to regulate internal temperature. Try not to give in to having a day time nap, as this disrupts your sleep pattern and can make it harder to fall asleep in the evening.
Treating Heat Symptoms
During extremely hot and humid weather, the body's ability to cool itself is challenged. When the body heats too rapidly to cool itself properly, or when too much fluid or salt is lost through dehydration or sweating, body temperature rises and you or someone you care about may experience a heat-related illness. It is important to know the symptoms of excessive heat exposure and the appropriate responses.
Heat Cramps
Heat cramps may be the first sign of heat-related illness, and may lead to heat exhaustion or stroke.
Symptoms: Painful muscle cramps and spasms usually in legs and abdomen and heavy sweating.
First Aid: Apply firm pressure on cramping muscles or gently massage to relieve spasm. Give sips of water unless the person complains of nausea, then stop giving water. Seek immediate medical attention if cramps last longer than 1 hour.
Heat Exhaustion
Symptoms: Heavy sweating, Weakness or tiredness, cool, pale, clammy skin; fast, weak pulse, muscle cramps, dizziness, nausea or vomiting, headache, fainting,
First Aid: Move person to a cooler environment, preferably a well air conditioned room. Loosen clothing. Apply cool, wet cloths or have person sit in a cool bath. Offer sips of water. If person vomits more than once, seek immediate medical attention if the person vomits, symptoms worsen or last longer than 1 hour
Heat Stroke
Symptoms: Throbbing headache, confusion, nausea, dizziness, body temperature above 103°F, hot, red, dry or damp skin, rapid and strong pulse, fainting, loss of consciousness.
First Aid: Call 911 or get the victim to a hospital immediately. Heat stroke is a severe medical emergency. Delay can be fatal. Move the victim to a cooler, preferably air-conditioned, environment. Reduce body temperature with cool cloths or bath. Use fan if heat index temperatures are below the high 90s. A fan can make you hotter at higher temperatures. Do NOT give fluids.
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