Cooling centers have been opened following the declaration of a heat wave in western Massachusetts.

The warning began on Thursday and is expected to continue into Friday evening with temperatures ranging from 95 to 104 degrees.

In Athol, the following locations have been designated as cooling centers through Friday:

North Quabbin Community Coalition, 251 Exchange St.—9 a.m.-2:30 pm

Athol Library, 568 Main St.—9:30 a.m.-5 p.m.

Athol YMCA, 545 Main St.—12 a.m.-9 p.m.

North Quabbin Chamber of Commerce, 80 Freedom St.—8:30 a.m.-4:30 p.m.

Valuing Our Children, 217 Walnut St.—8 a.m.-4 p.m.

There are several cooling centers located throughout Greenfield. The list includes:

• John Zon Community Center, 35 Pleasant St., 9 a.m. - 4 p.m. on Friday.

• Greenfield Housing Authority Community Room, 1 Elm Terrace, 8 a.m. - 4 p.m. on Friday.

• Oak Courts Common Roomat Oak Courts, off of Elm Street, 8:30 a.m. - 4 p.m. on Friday.

• Greenfield Public Library, (412 Main St., 9:30 a.m. – 5 p.m. on Friday and 9:30 a.m. – 2:30 p.m. on Saturday.

• Greenfield City Hall, 14 Court Square, 9 a.m. - 4 p.m. on Friday.

According to information sent by Baystate Health, extreme heat can cause heat-related illness and even death. Each year in the United States more than 700 people, both adults and children, die from the heat. Older adults, young children and people with chronic medical conditions are at high risk for heat-related illness and death.

According to Dr. Seth Gemme, FACEP, vice chair, Clinical Operations for Emergency Medicine, Baystate Health, extreme heat affects the body’s ability to safely regulate its temperature.

“Those at greatest risk for developing a heat-related illness are children under 5 and people 65 years of age and older, who have the least ability to regulate their body temperatures, as well as those who work outdoors for a living,” Dr. Gemme said.

Overweight people and others with chronic illnesses such as heart disease or high blood pressure, as well as those on certain medications, are also at high risk.

Tips for keeping cool

As with many illnesses, the best defense is prevention.

Stay out of the heat – Avoid direct sunlight and strenuous activity outdoors. If possible, remain indoors. Those who do not have air conditioning should consider visiting a location that does, such as a movie theater.

Dress for the weather – Wear lightweight, light-colored, loose-fitting clothing and a broad-brimmed hat when outdoors. Stay away from polyester in favor of cotton and linens, which are better at repelling the sun’s heat. Consider wearing sunglasses and putting on a sunscreen with an SPF 15 or greater.

Drink plenty of liquids – Begin drinking before going outside and if exercising, drink one quart of liquid an hour to replace lost fluid. Avoid caffeinated beverages and alcohol which can contribute to the loss of fluids.

Take it slow and easy – Postpone athletic activity during high heat and humidity. Limit outdoor activities to the morning and evening. Drinking sports beverages can replace lost salt and minerals when you sweat. However, those on low-salt diets should check with their doctor before drinking sports beverages. Those working outdoors, in addition to drinking plenty of liquids and dressing appropriately, should pace themselves and take frequent short breaks in the shade.

Eat smaller meals – Instead of the usual rule of eating three square meals a day, eat smaller meals more frequently on days when the sun turns up the heat. Also, avoid high-protein foods which can increase metabolic heat.

Take a cool shower or bath to cool down.

Warning signs

Warning signs of an oncoming heat-related illness could include excessive sweating, leg cramps, flushed skin, nausea and vomiting, dizziness, headache and rapid pulse. If these occur, get out of the heat and drink liquids. If you don’t feel better soon, calling your doctor or visit the local emergency department. Heat stroke can cause death or permanent disability and cause damage to the brain and other vital organs.

Warning signs of heat stroke can vary, but may include the following: body temperature of 103 degrees Fahrenheit or higher, dizziness, throbbing headache, nausea, confusion, a rapid, strong pulse, and in extremely critical cases, unconsciousness.

“Since the elderly are at greater risk from the ill-effects of the heat, make it a habit,” said Gemme, “to check on elderly relatives and neighbors several times a day to make sure they are safe and free from any signs of heat exhaustion or heat stroke.”

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