Accompanied by global warming and rapid urbanization, the urban heat island (UHI) effect has been intensifying, which leads to an increased risk of population heat exposure, especially in mega-cities. However, there are fewer studies on the identification of UHI ranges and the associated population heat exposure risks, particularly on the fine scale. Therefore, this study took Shanghai as a case study and explored the spatio-temporal evolution characteristics of the UHI ranges and population heat exposure risks, based on five-period MODIS land surface temperature (LST) product, population density distribution data, and land use and cover change data from 2000 to 2020, combined with the temperature attenuation mutation (TAM) method, breakpoint regression model, population heat exposure relative risk assessment method, and spatial autocorrelation analysis. The results showed that: (1) From 2000 to 2020, the UHI range in Shanghai was continuously expanding, and the intensity of the surface UHI was gradually increasing. The overall pattern was characterized by a stable large heat island in the central urban area and new small heat islands that continued to emerge in the peripheral suburbs. (2) The population heat exposure risks in Shanghai intensified from 2000 to 2020, with an increasing number of people exposed to high-intensity UHI ranges, doubling the population coverage in these areas. By the end of 2020, the population exposed to UHI ranges accounted for approximately 81 % of the total population of Shanghai. (3) The spatial pattern of population heat exposure risks from 2000 to 2020 was generally similar. Population heat exposure regions of high risk level were primarily concentrated in the central urban areas, showing typical spatial clustering characteristics, while population heat exposure regions of low risk level were mainly dispersed in the peripheral suburbs, and showed a gradual transformation trend into population heat exposure regions of high risk level. Our findings can provide scientific basis and decision support for precise and refined urban heat risk control and planning management.