Heat indexes are expected near 100 degrees--but you CAN stay cool

With highs expected to be in the 90's and heat indices near 100 this week, the extreme heat can be dangerous if you're not prepared.

Fortunately, Gundersen Lutheran wellness education specialist Jessica Boland has some advice, especially for young children and older adults who are the most vulnerable to the extreme heat.

Boland says during periods of extreme heat, you should spend time in locations with air conditioning such as your home, shopping malls, movie theatres or local libraries.  Taking a cool shower or bath will also help your body cool off.

Avoid using the stove during periods of extreme heat. Try eating sandwiches, fresh fruits, vegetables and salads.  

Drink plenty of fluids throughout the day and don't wait until you are thirsty to drink.  Avoid beverages that contain alcohol and large amounts of sugar.

If you must be outdoors, take frequent breaks in the shade or in an air-conditioned building.

Apply sunscreen frequently (every 2-3 hours) and look for a brand with an SPF of at least 30 and has UVA, UVB and broad spectrum protection. Wear light colored clothing, and a wide-brim hat.

Check in with friends and family members--and elderly neighbors--on a consistent basis.