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With excessive heat warnings in place for Maricopa and Pinal counties over the Independence Day weekend, health officials are urging caution when spending time outdoors.

Daytime highs could reach 118 degrees Celsius, according to the National Weather Service, and the Arizona Department of Health said on Saturday that prolonged outdoor exposure puts people at increased risk of getting sick and dying. . Health officials offer the following tips:

keep calm

1. Limit outdoor activities to the coolest hours of the morning and evening.
2. find the closest cooling center Air conditioning and water are available free of charge.
3. Never leave a child or pet alone in a parked vehicle.

stay hydrated

1. drink plenty of water all day long.
2. Avoid drinks that contain alcohol, caffeine, or sugar.
3. Please check guidelines For adequate hydration during moderate exercise in hot weather

Stay up to date

1. Please be careful signs and symptoms A fever-related illness.
2. Please check weather forecastDisplays temperature, humidity and UV index.
3. Click here for details NWS Today’s Heat Risk Map.
4. Regularly check on your friends, family, and neighbors who are at risk of heatstroke or heatstroke.

spend the sun wisely

1. Limit sun exposure with sunglasses, hats, and light clothing.
2. Use an SPF 30+ sunscreen to protect your skin from UV rays.