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Beat The Heat

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.

BGCCA Tips to beat the summer heat!

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.

BGCCA South Troy Pool

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.


Black Lives Matter Park

Colonie St. Park

Hackett Park

Lincoln Park

North Swan St. Park

Rosemont Park

Sheridan Park

Westland Hills Park


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.

Options to cool down

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


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.


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


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

Dealing with heat at night in the city

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.

Be careful in the heat!

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.

Symptoms for heat exhaustion and heat stroke


Boys & Girls Clubs prioritizes the safety of our youth and community! For more information about our services please visit our Programs page.


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