Don't test today's extreme temperatures. Seniors, children and people with health issues or disabilities are more vulnerable to heat and may experience signs of heat illness such as a throbbing headache, dizziness or an elevated body temperature.
Hot weather can strain the heart, worsen asthma, emphysema and other conditions and make diabetes and hypertension harder to manage, according to Multnomah County's Help When It's Hot.
Hospital emergency departments saw a spike in people needing medical attention due to heat exposure, said county spokeswoman Julie Sullivan-Springhetti.
The National Weather Service in Portland has issued a heat advisory and predicts little relief from furnace-like air from 10 a.m. Sunday to 8 p.m. Monday.
The hottest hours of the day in the Portland metro region are between 2 p.m. and 8 p.m. Even people who can handle one day of heat exposure can feel the effects over unrelenting hot days.
People with chronic medical conditions should be closely monitored in times of extreme heat, officials say, and those who exercise in the blazing sun or work outdoors should pay particular attention to staying cool and hydrated.
The Oregon Public Health Division offered tips for staying safe in the coming days:
1. Stay cool
Stay in air-conditioned places and minimize going outside when possible. Opening windows for fresh air breezes in the morning and evening and closing west-facing window shades in the afternoon could help keep your house cool. Use portable electric fans to draw cooler air into rooms. Here's an interactive shelter map of Multnomah County for those experiencing homelessness. Here is a "Stay Cool!" map of libraries, day centers and places to play in the water.
Trying to figure out what to wear? Officials suggest loose-fitted, light-colored and lightweight clothing. You know what else is fashionable? Sunscreen. Officials want you to use at least SPF 15 when going outside. Here are some tips for buying sunscreen. UV rays are the strongest between 10 a.m. and 4 p.m., so try to avoid sun exposure especially during those hours.
Use water to your advantage: cool compresses, mist, showers, baths, drinking water, the whole nine yards. (But know water brings its own dangers.) Try to avoid hot foods. It will be hot enough outside, no need to scald your insides, too. Try these three summer salad recipes for a cooler alternative.
Don't forget that heat is hard on children and pets, too. Do not leave them in parked cars, even if windows are cracked. Animals suffering from heatstroke may have excessive thirst, heavy panting, dark tongue or gums, and other signs.
2. Stay hydrated
It's easy to get dehydrated, especially when temperatures rise. Dehydration occurs when you use or lose more fluids than you take in. Officials suggest avoiding alcohol and sugary drinks. Even when you're not thirsty, make sure you're drinking liquids. This is especially important for those working outside. Find out more about dehydration.
3. Stay informed
Officials want you to stay up to date on the temperature and heat index -- a measure of how hot it is outside when factoring in both humidity and air temperature -- when planning activities. And make sure you know how to prevent, recognize and treat heat-related illnesses. Here are 10 things to know about heatstroke, the most serious form of heat injury.
4. Seek help
If someone shows signs of heat exhaustion (rapid heat beat, shallow breathing), get them to a cool place immediately, remove excess clothing and apply cool wet cloths to their body. If symptoms persist, or they faint, have nausea or trouble breathing, call 911.
More information about heat-related illness can be found here, and information about extreme heat can be found here.
--Hannah Boufford with update by Janet Eastman
hboufford@oregonian.com / @hannahboufford