Health and wellbeing

Heat and hydration

• Drink 3–4 litres a day, before you feel thirsty. Zamzam is free throughout both mosques.
• Carry a bottle, an umbrella and a damp cloth for your neck
• Wear loose, light-coloured clothes and SPF 50
• Do the rites early in the morning or after Maghrib in hot months
• Signs of heat exhaustion: heavy sweating, dizziness, nausea, headache, a fast pulse. Get into shade or air conditioning, drink, and cool down. Seek help if it doesn't pass.

Common illnesses

Respiratory ("Umrah cough")

Crowds, dust and air conditioning bring coughs and sore throats. A mask in crowds helps, as do staying hydrated and avoiding sudden temperature changes.

Stomach upsets

Eat at busy places, wash your hands often, and pack anti-diarrhoeal tablets and rehydration salts.

Feet and legs

Expect to walk 10–20 km a day. Wear broken-in shoes, use blister plasters early, rest, and elevate your feet at the hotel.

Medical help

• Free clinics operate inside and around both mosques, 24 hours a day
• Pharmacies (Nahdi, Al-Dawaa and others) are everywhere, and pharmacists can help with minor problems. Find the nearest pharmacy.
• Main hospitals near the Haram include Ajyad Emergency Hospital and Al-Noor Specialist Hospital in Makkah, and King Fahd Hospital in Madinah

Chronic conditions

• Diabetes: carry extra medication and snacks, check your sugar often, wear a medical ID, and tell your companions
• Elderly pilgrims: rest often and use a wheelchair without hesitation. See accessibility.
• Everyone with a condition: see your doctor before travel, carry a letter listing your medicines (with generic names), pack extra supplies, and get comprehensive insurance