FRESNO, Calif. (KFSN) -- As triple digits near, cooling centers are preparing to open across the Valley but there are also ways to prepare your body before you go outside.
"Primarily we want you to stay well hydrated, wear loose-fitting clothes, and if you are going to be outdoors make sure you carry water with you so you're constantly rehydrating yourself," said Dr. Jesus Rodriguez with Kaiser Permanente.
Experts say during the hottest times of the day, you should try to stay indoors, if possible.
"We recommend avoiding sun exposure between the hours of 10 and 4 pm because those are the times when the sun is the strongest," Dr. Rodriguez explained.
If your day does include outdoor activities, you may want to adjust your schedule to beat the heat.
"When it's not so hot we come at 1 o'clock and as soon as it gets over 90 we come around 11," said Karen Davidson, a Fresno resident.
With temperatures jumping so quickly from mild to extreme this week, there's no time for your body to adapt.
So, Valley residents will be relying on those extra precautions to keep their animals and themselves safe.
You should also avoid being outdoors as much as possible since extended heat exposure could increase your risk of heat stroke or heat exhaustion.
Dizziness, excessive sweating, and nausea are some of the symptoms of heat exhaustion.
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If you experience them, you should move to a cooler area, drink water, and loosen clothing.
Heat stroke is more serious as it causes confusion, dizziness, and unconsciousness, which warrants a 911 call.
"If your symptoms last more than an hour, they can become very dangerous. You can even end up in a coma," said Dr. Rodriguez.
When it comes to how much water you should drink on a hot day, the average recommendation is 64 ounces.
That's eight glasses of water at 8 ounces each glass.
"That's the main thing, is lots of drinking water and coming here early and grabbing the best tables with the best wind," said Sharon Anderson, a Clovis resident.
If you're working in the sun, the CDC says you can drink up to 32 ounces per hour.
If you don't have adequate air conditioning, the City of Fresno has several cooling centers set to open at noon on Friday.
"The cooling centers are great because you can not only hang out there, you can read a book, you can do a puzzle, there's games, water. So, it's a great way to spend the day really chilling out," explained Sontaya Rose, Director of Communications for the City of Fresno.
They will stay open any day that hits 100 degrees.
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