Tips for Staying Healthy During State's Heat Wave

Crowded swimming holes, busy cooling centers and shuttered schools are all part of record-setting temperatures hitting California as excessive heat warnings were issued into Thursday night in many areas, especially the Central Valley and lower mountain elevations.

Hundreds of cooling centers are open in senior centers and libraries around California as high temperatures statewide, some triple-digit numbers, were expected from Sacramento to San Bernardino and Fresno to Fullerton in a heat-wave forecast, according to the National Weather Service.

State health officials are reminding people to protect themselves during the sizzling heat. "It is important that everyone stay cool, stay hydrated, stay inside and take other precautions to avoid heat-related illnesses," said Dr. Karen Smith, state health officer, in a statement from the California Department of Public Health (CDPH).

At highest risk during extreme heat are young children, the elderly, people with chronic illness or disabilities, pregnant women and people who are socially isolated.

"Taking a moment to check on someone who lives alone can make a big difference in these extreme conditions," said Will Lightbourne, director of the California Department of Social Services, in the CDPH release.

In parts of the state where air quality is poor, people with chronic illnesses like heart disease, asthma or other respiratory problems, should avoid outdoor activity.

Smith has these suggestions to stay safe during the heat wave:

• Drink plenty of water or juice, even if you are not thirsty. Avoid alcohol.
• If you don’t have air conditioning, visit a cooling center or a public place with air conditioning (such as a shopping mall or library) to cool off for a few hours each day.
• Avoid outdoor physical activity during the hottest parts of the day -- generally 10 a.m. to 4 p.m.
• Wear a wide-brimmed hat and loose-fitting clothing to keep cool and to protect your skin from the sun.
• Check frequently on elderly relatives or friends who live alone. Many may be on medications which increase likelihood of dehydration.
• To prevent overheating, use cool compresses, misting, showers and baths. Get medical attention if you experience a rapid, strong pulse, you feel delirious or have a body temperature above 102 degrees.
• Never leave infants, children, elderly or pets in a parked car. It can take as little as 10 minutes for the temperature inside a car to rise to levels that can kill.
• Wear sunglasses that provide 100 percent UVA and UVB protection. Chronic exposure to the sun can cause cataracts.
• Liberally apply sunscreen (at least SPF 15) 15 minutes before going outdoors and re-apply at least every two hours.

National Weather Service forecasters say temperatures should be cooler this weekend.

In the meantime, the Bay Area Air Quality Management District issued Spare the Air Alerts for Wednesday and Thursday, which is used on days when it's hot and air quality is forecast to be unhealthy.

The Associated Press contributed to this report.