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You actually don't have to do this. All saves on PC, Mac and Linux are saved to two locations - one is in the game's "saves" folder and the other is stored in a separate location on your computer. When you load up a new version the game will search for saves in both locations and move them from the external folder into the "saves" folder for you if the "saves" folder is empty :)

In short, on PC, Mac and Linux you just extract the new version to a fresh folder and play!

I updated from the itch launcher and it didn't bring over the saves for me, only the autosaves.