SOUTHWEST MICHIGAN — High temperatures and humidity can sap the fun out of outdoor weekend plans, but medical first responders warn it can also sap the health out of people, too.

Forecasters predict that if temperatures do not reach 100 degrees Fahrenheit Friday and Saturday, the high humidity will make those two days fee like it.

Jim Kalinowski provided tips for area residents to follow when they stop outside for more than a few minutes. As the Southwestern Michigan Community Ambulance Service’s paramedic education coordinator, he has seen his share of heat and humidity-related 911 calls, including heat exhaustion and heat stroke.

“Unless you have to be out there for work, wherever your location may be, just stay out of the heat,” he said. “Don’t push it.”

Kalinowski did acknowledge, however, that events would draw people outside. Two of the largest events of the weekend are the Niles Burn Run, which lasts from Friday to Sunday at Niles’ Riverfront Park, and Helping Our People Evolve’s Community Wide Fun Fest, which runs from 10 a.m. to 7 p.m. Saturday at Niles’ Plym Park. Dowagiac will celebrate Summer in the City Friday and Saturday.

If people are to go outside, Kalinowski said he would tell people to take the proper precautions and listen to their bodies.

“The general guideline if you’re outside for any length of time — say, 15 minutes or more — you should make sure you’re properly dressed; wearing light-colored, loose-fitting clothing; having a hat; sunscreen and staying properly hydrated with water or a sports drink,” he said.

The sun can cause dehydration, sunburns and excess sweating. Proper drinks can hydrate the body, hats and protective clothing can prevent sunburns, and light, loose-fitting clothing can minimize sweating, he said.

Kalinowski went on to stay that staying in the shade is preferable, as is taking breaks in places that have air conditioning or fans.

Staying away from the sun is especially important on a day that is not only hot, but humid.

“The humidity will hinder the body’s ability to cool itself,” he said. “When we get hot, we perspire. Perspiration aids in cooling, and you need that evaporation of the perspiration to help cool you.”

Kalinowski said that listening to one’s body while away from fans or air conditioning is important. Even if precautions are taken, effects from heat and humidity can still occur.

“A lot of people, especially males, will power through that. ‘I get through this. I’ll down a water. I’ll down an energy drink. I’ll down a couple Mountain Dews,’” he said, mimicking how someone might speak. “But all the while, they’re losing more fluids than their bodies can handle.”

Those who are older, younger or have certain mental or physical illnesses may be affected differently than a physically fit young adult, he said. He recommended to check on neighbors who may be more susceptible to heat and humidity, including those without air conditioning.

Those without cooling systems in their homes, or who are away from their homes, should stop by cooling stations around southwest Michigan, he said.

The Niles District Library on E. Main Street will serve as a cooling station Friday and Saturday. Niles Dial-a-Ride Transportation will transport people to it.

The following Cass County locations are also cooling stations: Cass District Library (Cassopolis), Edwardsburg Branch Library (Edwardsburg), Howard Branch Library (Howard Township), Mason/Union Branch Library (Mason Township), Marcellus Township Wood Memorial Library (Marcellus), Dowagiac District Library (Dowagiac), Cass County Council on Aging (Dowagiac).