ROCHESTER, N.Y. (WROC) - Over the past few days and continuing through the rest of the week, Rochester’s high temperatures will hover in the 20s. However, when you factor in the wind gusts, the 'feels-like' temperatures can plunge into the single digits, making it feel even more frigid. While many of us may not spend extended periods outdoors, even a brief walk to your car without proper layers can put you at risk for cold-weather illnesses. That’s why Dr. Keith Gram, Executive Medical Director of Emergency Medicine at Rochester Regional Health, emphasizes that the best defense is being prepared. “It really just depends on how well you’re prepared for it. So if you’re actually prepared for the cold temperature and wearing appropriate clothing, it’s going to be minimal in the grand scheme of things. Of course, the general, the folks that have the more problems with this or those that are not prepared,” said Grams. “The extreme of the age, the very young and the more elderly type folks. So those are the ones that would be a little bit more at risk of developing, kind of worsening health issues secondary to the cold exposure.”  Frostbite and hypothermia are the most recognized cold-weather illnesses, but there’s a more common condition that often develops first. “More commonly, you see frostnip. That’s when actually you have the exposure. Most of us experience that if you’re outside doing things like shoveling the driveway or anything along those lines, that’s when something gets very cold, you almost can’t feel it anymore, but once you get back in the warm temperatures, you start getting that feeling back, that circulation back, that type of thing,” Grams said.  Ultimately, staying safe comes down to understanding your body and being aware of the outdoor temperature. “It really boils down to a lot of main, common sense. If you’re going to be outside, you’re going to be out in the elements, for quite some time, you know, be prepared accordingly. This is not the time to run outside in your t-shirt and expect to do the kind of stuff that we would normally do during other seasons in Rochester,” said Grams. Dr. Grams always emphasizes that layering up is the best way to protect yourself from cold-weather illnesses. While the specific type of fabric isn’t the most critical factor, the key to staying warm and healthy is ensuring that your clothing stays dry. Prioritizing dryness, especially with an outer layer that resists moisture, is essential for staying safe in chilly conditions.