Islamabad (AP) – The Hajj is an annual Islamic pilgrimage to Mecca, essential for every Muslim who can financially and physically undertake it at least once in their lifetime.
It’s a significant mental milestone for those fortunate enough to participate, although it can also be challenging and laden with stress.
Pilgrims engage in outdoor rituals, often walking up to 25 kilometers (15 miles) daily amid large crowds, leading to limited privacy or personal space. Familiar routines and environments are frequently altered, adding to the emotional intensity of the experience.
Here are several tips for a smoother Hajj experience.
Thorough Preparation
While mental preparation is crucial for pilgrims approaching the Hajj, equally important is physical readiness.
Saudi Arabian officials have released a comprehensive 45-page safety guide in eight languages, urging individuals to engage in 30 minutes of daily aerobic exercise and to “exercise” by opting for stairs instead of elevators prior to their journey to Saudi Arabia.
Pilgrimage involves extensive walking, even outside of ritualistic practices. High traffic and limited transportation options often necessitate walking significant distances each day, with rituals carried out on foot.
High temperatures coupled with adrenaline and physical activity can elevate heart rates.
Those not accustomed to regular exercise may struggle with the physical demands of Hajj, especially if transitioning from a sedentary lifestyle. Adequate preparation is crucial for enduring long hours outdoors and on foot.
This article is part of the AP’s comprehensive coverage on wellness, fitness, diet, and mental health. read more.
Stay Cool and Shield from UV Rays
Muslim pilgrims will enter the Grand Mosque on Monday, June 2, 2025, during their annual pilgrimage held in Mecca, Saudi Arabia.
This year, temperatures during Hajj are projected to hit 45 degrees Celsius (113 degrees Fahrenheit).
Core body temperature during rest typically hovers around 37 degrees Celsius (98.6 degrees Fahrenheit), with even a 4 degrees increase bringing risks of heat stroke.
Cardiovascular stress is another major risk factor, particularly for individuals with pre-existing heart conditions. When blood rushes to the skin to dissipate heat, core body temperature can rise, leading the heart to pump harder to maintain blood circulation.
It’s advisable to stay indoors during peak daytime heat unless absolutely necessary. While there’s a temptation to rush, it’s best to rest in shaded spots; remember that Hajj is a marathon, not a sprint.
Wearing light-colored clothing and using UV-reflective umbrellas can mitigate heat exposure. Hydration packs are helpful for replenishing electrolytes lost through sweat.
Some may even choose hands-free “Hajj” umbrellas to facilitate prayer while maintaining protection from the sun.
Invest in Comfortable Footwear
Pilgrims are preparing to board the bus from Mecca to Arafat on Wednesday, June 4th, 2025, during the annual Hajj pilgrimage held in the sacred Muslim city of Mecca, Saudi Arabia.
Dr. Hina Shahid, chair of the Muslim Physicians Association based in London, advises avoiding new shoes. “New footwear should be broken in ahead of time. Ensure that your shoes are comfortable to prevent blisters.”
Well-fitted sandals or sliders are suitable for Mecca, where sidewalks are well-maintained. It’s common to see Muslims walking through the city.
The outer courtyard of the renowned mosque features smooth tiles, regularly cleaned by an extensive team. However, barefoot walking is encouraged when the marble remains cool against the skin.
In contrast, the terrain at Muzdalifah requires sturdier footwear, as pilgrims collect pebbles for the stone-throwing ritual. Nights are spent outside, so closed-toe shoes are advisable for navigating rocky paths. A swift trek up Mount Arafat to reach the 70m (230ft) summit for prayer is a requirement as well.
Practice Pandemic-Style Hygiene
Coughing? Sniffles? A sore throat? These symptoms are often referred to as “Hajj flu,” a term used for respiratory infections prevalent during the pilgrimage.
While not mandated by religion, wearing face coverings can be beneficial given the proximity of individuals and the potential for droplet transmission.
Pilgrims face exposure to new bacteria, different environments, and varied routines, which can stress the immune system.
To mitigate the risk of Hajj flu and reduce the chance of spreading it, pilgrims should wash their hands thoroughly, especially before meals and after coughing, sneezing, or using the restroom.
It’s advisable to sneeze into an elbow or shoulder when tissues are unavailable and regularly sanitize frequently touched objects and surfaces, especially at Mina camps, ensuring good ventilation.
It’s crucial to stay updated on essential and recommended vaccinations before traveling to Saudi Arabia.
Caring for Your Mental Well-Being During Hajj
Participating in Hajj can be overwhelming due to its magnitude, spiritual importance, logistical hurdles, expense, physical demands, and the pressure to perform correctly.
As one of the five Pillars of Islam, it is fundamental to the faith and practice of Muslims.
Being away from familiar comforts can ramp up the difficulty of fulfilling this obligation, as can the presence of over 1.5 million fellow pilgrims; the lack of a regular routine; sleep deprivation; and significant cultural and linguistic differences. Moreover, traditional clothing is not worn.
These variables can challenge one’s patience, composure, and kindness.
Prioritizing health and ensuring rest when needed can significantly reduce stress. Concentrating on personal experiences rather than comparing oneself to others helps alleviate pressure.
Maintaining gratitude for the opportunity to undertake Hajj can serve as a reminder of its significance. Sharing experiences with friends and family upon returning deepens this connection.
Hajj embodies patience, humility, mindfulness, and resilience. It’s a process of relinquishing negative emotions.
Even amid challenges, the pilgrimage remains a testament to spiritual devotion and connection with God.
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Associated Press Religious Reporting is supported through collaboration with the Associated Press with funding from Lilly Endowment Inc. The AP maintains editorial independence and responsibility for this content.
Source: apnews.com