How can I prevent heat exhaustion during حج?

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

Clothing and sun protection are critical. While احرام 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 permissible during احرام 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 heat. Perform physically demanding rituals like سعی and طواف 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 heat (11 AM to 3 PM). Know the early warning signs of heat 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.