ROCKFORD (WIFR) -- An average of 300 people die each year in the U.S. as a result of extreme heat. With a solid week of dangerous temps ahead we go over what you need to stay safe.

This isn't your typical one or two days of high temps. With seven straight days of heat indexes above 100 degrees we're all in danger.

"If you start to feel light headed, dizzy, you're sweating, you're very wet those are signs that maybe you spent too much time outside and exerted too much energy," says Rockford fire department paramedic Ron Schwartz.

One way to keep cool -- act like a kid again. Rockford's park district has turned on water pads across the city to help. Whether you're damp or completely soaked staying wet could save your life.

On days where the heat index reaches above 90 degrees groups like the U.S. Army provide safety standards on how much water we should drink and how often we should rest each hour.

On an average spring day we're advised to drink one cup, or 8 ounces of water for every hour worked. With this week's weather that suggestion changes to four cups per hour totaling 2 gallons of water over an eight hour work day.

Working an entire shift outside could be a danger in itself. In the army every 20 minutes of moderate work warrants 40 minutes of rest. It's all in an effort to avoid dehydration and heat exhaustion.

"Know your body's limitations... When those things are happening start calling for help to get some fluids in your body. Call a friend, a neighbor, call 9-1-1," says Schwartz.

Water isn't the only thing we should put back into our bodies during a heat wave. Heavy sweating also removes salt and minerals from the body which are easily replaced by a sports drink.

Young children and the elderly are most at risk for heat related illnesses. Emergency responders tell us to check on them as often as possible.