With temperatures in the Utica-Rome area expected to stay in the 90's for the next few days, the Mohawk Valley Red Cross wants to remind you to stay hydrated and avoid heat related illness like heat stroke.

Mohawk Valley Red Cross Director Mallory Brown says everyone is at risk during the heat wave, especially the elderly and children.

She says the most important thing to do is to stay hydrated - and that means drinking water, not soft drinks or alcohol because both will actually work to dehydrate you.

It's also important to know the signs of heat exhaustion and heat stroke (also known as sun stroke).

The symptoms of heat exhaustion are heavy sweating, cool moist flushed skin, dizziness, weakness, headache and nausea.

If any of these symptoms occur, remove excess tight clothing, apply cool wet cloths to the neck and chest and take small sips of cool water.

Heat or sun stroke symptoms are flushed hot red skin elevation in body temp if you see these, call 911 immediately to avoid serious illness.

Brown also said to do your best to avoid working too hard outside during the mid-day hours when the heat is most extreme , and if you have to work outside make sure to take frequent breaks and keep hydrated.

Additionally, you can download the Red Cross' First-Aid app for first-aid tips and warning signs of heat related illness by texting 'Get First' to 90999.