Extreme heat in Vermont: What to know, plus safety tips and resources

High temperatures and humidity are enveloping the entire state, with areas of the Champlain Valley under an Extreme Heat Warning from 11 a.m. Monday until 8 p.m. on Tuesday.

“Heat indexes are going to be anywhere between, say, 95 and 105, with probably some locally higher amounts in some of the valleys,” said Eric Myskowski, a meteorologist at the Burlington National Weather Service office. “So it's really going to be unpleasant."

The Champlain Valley is especially susceptible to hot weather because it’s surrounded by mountains, meteorologists with the NWS say.

This heat wave is part of a longer-term trend in Vermont.

Temperatures overall have risen by about 3 degrees Fahrenheit here since the beginning of the 20th century. And if the world continues emitting carbon from burning fossil fuels at its current pace, scientists say that the warming trend will continue through this century.

Burlington is one of the fastest warming cities in the United States, and a recent analysis of government climate data by the nonprofit Climate Central found that summer nights are strikingly warmer than they were even a few decades ago.

Burlington now sees about five times as many very hot nights as it did 25 years ago, the analysis found. And since 1970, the average minimum summer temperature — which generally happens at night — has risen by an average of 4.3 degrees.

Myskowski said the nighttime temperatures during this heat event could stay in the upper 70s, making it harder to cool down.

Because it's the first extreme heat instance of the year, Myskowski said, people may not be as acclimated. It’s important to take extra precautions to keep yourself hydrated and cool.

Extreme heat and your health

Extreme heat can increase the risk of headache, nausea, dehydration, and heat stroke, among other conditions, according to the Vermont Department of Health.

High humidity combined with extreme heat can be particularly dangerous because it prevents sweat from evaporating off your skin and providing a cooling effect.

More from NPR: 8 mistakes to avoid if you're going out in the heat

Older people, people with disabilities, people who are experiencing homelessness and people with chronic health conditions are most at risk for severe health effects due to the heat. If you're able, check in on your neighbors and the people who are most at risk in your community.

Here are a few ways to keep yourself cool in hot and humid conditions:

• Keep yourself hydrated with plenty of non-alcoholic and decaffeinated liquids.
• Limit time outdoors during the hottest part of the day, and seek relief in air-conditioned or shaded spaces whenever possible.
• Wear lightweight, breathable, loose-fitting clothes.
• Use a fan only if the indoor temperature is under 90 degrees. (Using a fan in higher temperatures can make your body even hotter.)

And don't forget about your furry friends! You'll want to limit their time outside, too, and make sure they're staying hydrated. Here are more tips from NPR for keeping your pets safe during extreme heat.

More resources:

• Find somewhere to cool off — indoors or in the water
• Know the signs and symptoms of heat illnesses
• Find tips on how to stay safe when it’s hot outside
• Find tips for preparing a home or workplace for hot weather
• Hot weather tips translated into 15 languages and ASL

Keeping your home cool during extreme heat

Whether your home is air conditioned or not, there are some things you can do to help keep your home in a comfortable temperature range.

Here are some quick tips for keeping your home cool:

• Close window shades during the day, and keep windows closed when the outdoor temperature is hotter than the indoor temperature.
• Avoid using appliances that generate heat, such as ovens or stoves.
• Open windows when outdoor temperatures cool down at night.
• Use fans to blow hot air out and cool air in.

Cooling centers in Vermont

Cooling shelters are available across the state for folks who need them.

• Click here to see a map of public cooling sites, libraries and swimming areas across Vermont.
• Click here for a list of cooling centers in Burlington.

This story will be updated.