How Can Pilgrims Protect Their Bodies from Dehydration and Heat Stress?

SadaNews - Hajj is a journey that blends spirituality with physical effort. In scenes of Tawaf, Sa'i, and moving between holy sites, pilgrims exert significant physical effort amid high temperatures and continuous crowds, making health awareness an essential part of safely performing rituals.

Doctors warn that dehydration and heat stress are among the most common health issues during the Hajj season, especially among the elderly and patients with chronic diseases, emphasizing that prevention starts with understanding the body's signals before reaching dangerous stages.

Dehydration: The Silent Enemy of Pilgrims

Dehydration is not limited to the feeling of thirst, but is a disorder that occurs when the body loses water and salts at a rate that exceeds its ability to compensate, affecting its vital functions.

During Hajj, the body loses large amounts of fluids due to:

Excessive sweating

Walking long distances

Direct sun exposure

Vomiting or diarrhea

Excessive consumption of stimulants like coffee and energy drinks

Some diuretic medications

Specialists point out that many pilgrims only drink water after feeling thirsty, even though the body may have already entered an early stage of dehydration.

Signs Not to Ignore

Doctors confirm that there are warning symptoms that call for stopping, resting, and quickly replenishing fluids, the most prominent being:

Intense thirst

Dry mouth and lips

Headache

Dizziness and lack of concentration

Sudden fatigue

Decreased urination or dark-colored urine

Rapid heartbeat

As fluid loss continues, essential minerals like sodium, potassium, and magnesium begin to deplete, leading to muscle cramps and disturbances in nerve and heart function.

Experts explain that these minerals play a vital role in regulating nerve electricity, muscle contractions, and heart rhythm, therefore replenishing fluids and salts during Hajj is not a luxury but a necessity to protect the body’s balance.

Heat Stress: When the Body Loses Its Cooling Ability

The body has a precise system for regulating its temperature and maintaining it close to 37 degrees Celsius, through sweating and dilating blood vessels when the temperature rises.

However, with prolonged exposure to the sun, crowds, and continuous movement, what is known as the "thermal load" increases, and the body begins to lose its ability to cool itself gradually, leading to symptoms of heat stress.

Among the most noticeable symptoms are:

Excessive sweating

Headache

Nausea

Increased heartbeat

General weakness

Dizziness

Muscle cramps

Sudden feeling of exhaustion

Doctors warn against ignoring these signals and continuing to walk or expose oneself to the sun, as this may lead to heat stroke, the most severe phase of heat stress.

Heat Stroke: A Medical Emergency

Heat stroke occurs when the body temperature rises dangerously, and the brain and vital organs begin to be affected.

Signs include:

Severe increase in temperature

Altered consciousness or mental confusion

Fainting

Severe rapid heartbeat

Difficulty speaking or loss of balance

Sometimes stopping sweating

At this stage, the affected person needs urgent medical intervention to avoid complications that could threaten life.

The Elderly and Patients with Chronic Diseases: The Most At-Risk Group

The risks of dehydration and heat stress increase among the elderly, as the body’s ability to regulate temperature declines with age, and the sense of thirst weakens.

Patients with diabetes, heart issues, hypertension, kidney problems, and obesity are at greater risk of fluid loss and heat-related complications, especially with the use of some diuretic medications or those affecting fluid balance.

Doctors advise these groups to:

Take regular breaks

Drink water regularly

Avoid direct sunlight exposure

Use protective umbrellas

Stick to medication schedules

Seek medical help immediately upon feeling tired

Smart Hydration: Don’t Wait for Thirst

Health experts emphasize that drinking water during Hajj should be regular and not just linked to feeling thirsty.

It is also recommended to consume foods and fluids that help replenish salts, such as:

Dates

Bananas

Yogurt

Light soups

Experts caution against common mistakes such as:

Drinking large quantities at once and then abstaining for hours

Relying on soft drinks and energy drinks

Reducing water intake for fear of frequent bathroom visits

Doctors stress that caffeine and high sugars may increase fluid loss, while consuming small, frequent amounts of water helps maintain the body's balance.

Rest is Not Weakness

Some pilgrims exhaust themselves thinking that resting reduces rewards, while medical and religious recommendations affirm the importance of gentleness with the body and not overburdening it.

Thus, it is advised to organize physical effort, avoid long walks during the afternoon, and postpone strenuous activities to early morning or after sunset.

Protective sun umbrellas have become one of the most important prevention tools during Hajj, along with light cotton clothing and good ventilation.

Balanced Nutrition: Safe Fuel for the Pilgrim

In hot weather, heavy meals become an extra burden on the body, so it is preferable to:

Eat light, balanced meals

Increase fruit and vegetable intake

Reduce fats and sugars

Avoid overeating

Nutrition experts confirm that moderation in food helps reduce feelings of lethargy and fatigue during movement and transition.

When to Seek Medical Help?

Doctors advise not to hesitate to seek medical care as soon as any of the following symptoms appear:

Difficulty breathing

Chest pain

Fainting

Mental confusion

Continuous vomiting

Severe increase in temperature

Inability to stand or walk

Specialists confirm that early intervention can prevent the development of serious complications related to dehydration and heat strokes.

Source: Al Jazeera