The most important thing is to make sure you have a copy of your mnemonic code (the 12 words). These allow access to your BTC.
Before downloading electrum, make sure you are on the official website.
After downloading (before installing/executing), make sure the signature matches by verifying it using ThomasV's PGP key.
If the signature matches, feel free to install/execute the file. It should automatically detect your wallet file and the upgrade process is done.
I still have not claimed some forks of BTC. When i upgrade now... would i loose to abbility to claim these forks or is that a totally separate issue?
No, this is not related to the version of electrum at all.
You will still be able to claim your forked coins, regardless of whether you upgrade or not.