What you need to know to stay cool and healthy during excessive heat warning in Memphis

The heat wave currently hitting the South isn't going away anytime soon, and Shelby County is no exception. With an excessive heat warning issued by the National Weather Service until Friday night, and the heat index expected to reach as high as 115 degrees, staying cool is a priority, especially if you're one of the 22,000 Memphis Light, Gas & Water customers still without power. Here's what you need to know about getting through this heat wave.

Where to stay cool in Memphis

If you're looking for a refuge from the heat, your options include Memphis Public Libraries, like Cossitt Library or Benjamin L. Hooks Central Library, or the Oak Court or Wolfchase malls.

Heatstroke vs. heat exhaustion: Know the difference as extreme temps hit Tennessee

Specialized cooling centers will also be open to the public from 1-5 p.m. at Oak Grove Missionary Baptist Church, and For The Kingdom, until June 30. Meals will be distributed at Raleigh Library Roundabout and Frayser-Raleigh Senior Center, starting at 1 p.m. For more information on addresses and other sites to cool down during this heat wave, visit the city of Memphis's website.

Know the signs of dehydration and heat stroke. And how to stay hydrated

If you have to be outside this week, it's important to keep in mind the warning signs of heat exhaustion that could lead to heat stroke.

"You'd basically see muscle cramps, headaches, some patients get confused or may faint, excessive sweating and extreme thirst," said Ptosha Jackson, Chief Nursing Officer at Methodist South Hospital.

Symptoms of heat stroke include a body temperature of over 104 degrees, increased heart rate, disorientation and confusion. Sweating will also cease.

Staying fully hydrated is a must, and Jackson said the recommended amount of water per day to maintain hydration is a minimum of 64 ounces, or as some professionals argue, half of your body weight in ounces. That may seem excessive but spread throughout the day before 5 or 6 p.m. it will help maintain hydration and a consistent sleep schedule.

Jackson said to limit time outside during the hottest part of the day ― noon to 4 p.m. ― to around 10-15 minutes if possible. For those who may have to work outside, "we suggest you wear light-colored, loose-fitting clothing, stay hydrated, keep a moist towel if you have to dampen your face," Jackson said.

If you believe you or anyone else are suffering a heat stroke, don't hesitate to call 911, visit a minor med, or the ER if necessary, Jackson added.

Memphis weather forecast

The coming days will be mostly dry and cloudless, according to a NWS forecast. Thursday and Friday will see heat indexes reaching as high as 115 degrees. That will drop to the low 100s on Saturday.

Air temperatures on Thursday are expected to be in the high 90s, with overnight lows in the high 70s. Friday, the NWS is forecasting daytime highs around 101 degrees, with overnight lows in the 80s. Saturday could bring high temperatures in the upper 90s and overnight lows in the upper 70s. After that, temperatures will drop off slightly, with highs for the next few days in the mid to low 90s.

A 30% chance of thunderstorms over the weekend may grant the county some rain. The NWS forecasts Independence Day will see highs in the low 90s with a chance for showers and thunderstorms throughout the day.

Recent updates on Memphis power outages: MLGW: boil advisory lifted, 28K customers still without power

This article originally appeared on Memphis Commercial Appeal: Excessive heat warning in Memphis: How to stay cool in this heat wave