How can I prevent panas exhaustion during Haji?

Heat exhaustion is one of the most common and dangerous health risks during Haji, especially when the ibadah haji falls in summer months with temperatures exceeding 45°C (113°F). Prevention starts with consistent hidrasi — drink at least 3-4 liters of water throughout the day, even if you do not feel thirsty, and supplement with oral rehidrasi salts to replace electrolytes lost through sweating. Avoid caffeinated drinks and sugary sodas, which can accelerate dehidrasi.

Clothing and sun protection are critical. While ihram garments are white and lightweight by design, you should carry a high-quality umbrella or parasol at all times — this single measure can reduce your perceived temperature by several degrees. Apply broad-spectrum sunscreen (SPF 50+) to exposed skin, which is boleh during ihram as long as it is unscented. Wear sunglasses to protect your eyes, and use a wet towel on your neck and wrists to cool down through evaporation.

Plan your activities around the panas. Perform physically demanding rituals like sa'i and Tawaf during cooler hours — early morning, late afternoon, or night when the Haram is open 24 hours. Rest in shaded or air-conditioned areas during peak panas (11 AM to 3 PM). Know the early warning signs of panas exhaustion: heavy sweating, cold and clammy skin, dizziness, headache, nausea, muscle cramps, and rapid pulse. If you experience any of these, immediately move to a cool area, drink water, and apply cold compresses. If symptoms do not improve within 30 minutes, seek medical attention at one of the many Saudi Red Crescent stations throughout the holy sites.