It's official. Experts say, the temperatures recorded last weekend have been the highest in five years. The mercury may show no signof dipping, but you can arm yourself with some of these very useful tips and tricks to brave the heat :

1) Fitness: A hot workout

Avoid dark colors while working out as they absorb heat.Wear apparel that's breathable. Give track pants a miss,wear shorts instead. Stop tying your sweat shirts around your hip,you are just trapping heat.

While Exercising, your feet sweat, so avoid wearing synthetic socks.Powder the feet with a prickly heat powder and ensure you dry your shoes after exercise.

Have a glass of water before you start as it takes time for fluids to get absorbed into the system. Ideally, you need 100 ml of water every 20 minutes of exercise.

21-220 celcius is the best temperature at which you should exercise.

Best time to get your body moving is before 8 am or just after sunset.Never exercise mid-morning when you experience the maximum effect of the sun's UV rays.

If you are working out outdoors, try and pace the intensity.

E.g. if 20 minutes of cardio burns 400 calories, space it out
to over 30 or more minutes and do not do it intensely.

Avoid steam and sauna as your normal body temperature is 370 degree C and a sauna will work adversely.

2)Health:Grasp ailments

Headaches and migraines get precipitated by heat. Avoid walking in the sun or wear a hat. Avoid fermented foods and citrus fruits.

Those who do not sweat a lot are prone to heat-related exhaustion manifested in fatigue, light-headedness, etc.At an extreme level, it leads to a heat stroke or you may be paralysed or unconscious.

Skin allergies like psoriasis too get aggravated because of dehydration.

The body is composed of 60-65 per cent water, distributed 2/3^rd in the cells and 1/3rd outside them. When the body is dehydrated, the organs complain through aches and pains. At its worst, dehydration can lead to renal failure and unconsciousness.

Excess sun causes nose bleeds because of excess pressure of heat on the nostrils. Boils and sun burn are also common.

The best way to counter them is drink plenty of fluids and avoid alcohol and smoking. Have instant energy boosters such as honey, electrolytes or glucose.

Maintain immunity with fruits such as papaya and pineapple.

3) Diet: Eat cool

Take electrol twice a day. Mix it with coconut water, khus sharbat or lemonade. This will replenish minerals lost due to excessive sweating.

Have more succulent veggies that rehydrate bottle gourd,turai, pumpkin, lotus stem and the like.

Avoid heavy, deep fried stuff. They contain transfatty acids that aggravate acidity.

Adopt different cooking techniques steaming, grilling, baking and roasting. These don't need too much spices.

Use spices in moderation. If possible avoid jaiphal, cinnamon, cloves as they generate heat.

Avoid coffee as cocoa activates sweat glands further leading to dehydration.

Have poha, porridge, fruits or idli for breakfast instead of dosas and parathas. Khichdi with multi-grain dal, chaas and green chutney is a good option for lunch and dinner.

4)Clothing: Drape right

The obvious choice of fabric for summer has to be natural ones such as cotton, linen and its derivatives such as mul, voile, or bamboo fabric.

These fabrics are woven in patterns that allow air flow. They absorb perspiration rather than cause it. Fine yarns,such as mul, dyed using natural dyes are even better for the skin.

For the evening, wear mixed fabrics 60 per cent cotton and 40 per cent silk for comfort and sheen.

Open designs allow air circulation.

5)Beauty: Keep it fresh

Kokum sharbat is the best way to beat prickly heat from the inside.

To remove a tan, powder masoor daal and soak it in milk for an hour or half. Massage it over your body and let dry. Rub it off in circular motions. This bleaches and exfoliates your skin. Rice powder does the same wash and dry rice, then powder it. Soak in water for half an hour and rub over yourself. Let it dry
and then rub off.

To get rid of a lice infestation, powder naphthalene balls and mix with coconut or any hair oil till it dissolves completely. Divide hair into sections and apply this tip to root.Tie up your hair and cover with a white cloth for three 3 to 4 hours. Some irritation is expected. Be careful not to touch your hair
and then touch your mouth or eyes. Shampoo it off.

Put papaya pieces through a mixer and massage the pulp into your hair, section wise. Rinse after two hours to get shiny, smooth hair.

After eating a mango, massage your face with the seed for 10 minutes. The pulp will tighten, clean and moisturise your skin. Wash after 15-20 minutes.

To control over active sebaceous glands, steam your face and gently remove blackheads using a steel remover. Apply a mask of Multani mitti plus besan and turmeric, mixed with honey and rose-water. Let it dry and wash off.