I went out of Shark River inlet yesterday. We had some 4-5 foot rollers, nothing bad at all. They were very far spaced so there was no issue with it. I had the weather band on and heard the small craft warnings and made a comment about it. Absolutely no reason for it yesterday.
I usually either take the ride to see for myself or I will check out the Belmar web cam to get a look at the ocean when the weather people predict bad weather. When I am on the water, I keep an eye to the sky and mind the wave action, constantly checking to see if it is going to get bad.
Use the weather people as a basic guide, but check for yourelf. I have also been caught out in snotty conditions when the weather people said the wind would be minimal.