Tips to Stay Healthy During Umrah and Hajj for a Smooth Pilgrimage

Every year, millions of Muslims perform Hajj and Umrah.

Beyond administrative requirements such as visas, vaccinations, and the Yellow Card, physical preparation is essential to keep the body strong throughout the spiritually and physically demanding rituals.

Hajj and Umrah are not only spiritual journeys but also require physical readiness. Pilgrims must walk long distances, navigate massive crowds, endure extreme heat (especially during the summer), and maintain their immunity to avoid illness.

The crowded environment also increases the risk of infectious disease transmission through direct contact, airborne particles, contaminated surfaces, or public facilities.

Proper preparation ensures your health remains optimal from departure until returning home.

So, what should you prepare to maintain your health during Hajj or Umrah?

Before departing for umrah or hajj

1. Consult a doctor

It is highly recommended to consult a doctor at least one month before departure. This check-up ensures your body is ready for long travel and physically demanding rituals.

For pilgrims with chronic conditions such as diabetes, hypertension, or heart disease, doctors will provide personalized advice on managing their health while abroad.

Make sure to bring complete medical records, including a list of your medications and dosages, in case you need medical care during your pilgrimage.

2. Required vaccinations for hajj and umrah

Vaccination is a crucial part of health preparation.

The mandatory vaccine is the meningococcal vaccine, which protects against meningitis, a serious infection that spreads easily in crowded environments.

Additionally, it is recommended to get the influenza vaccine at least 15 days before departure to reduce the risk of catching the flu during travel.

3. Prepare a personal first-aid kit

A personalized first-aid kit will help treat minor health issues during your pilgrimage. It should include:

• Bandages, plasters, sterile gauze
• Antiseptic lotion and moisturizing or anti-sunburn creams
• Antihistamines and analgesics for fever or pain
• Face masks, tissues, small scissors, and nail clippers
• Personal items like a small towel, toothbrush, folding fan, and water bottle
• A hat or umbrella for sun protection

These supplies help you stay comfortable and ready for unexpected situations.

4. Practice early preventive measures

Maintaining your health from the beginning greatly supports your stamina during Hajj or Umrah.

Recommended steps include:

• Stay hydrated with plenty of water or non-sugary drinks
• Wash your hands or use hand sanitizer regularly, especially before eating or after using the toilet
• Ensure food is safe by washing fruits and vegetables and avoiding foods left at room temperature
• Avoid high-risk foods such as unpasteurized dairy, raw meat, or unhygienic meals
• Get enough rest to keep your immune system strong

During the pilgrimage

1. Protect yourself from heat-related illnesses

During rituals like Tawaf and Sa’i, pilgrims may be exposed to direct sunlight for extended periods, increasing the risk of heat exhaustion and heat stroke—both potentially dangerous conditions.

Symptoms of heat-related illnesses include:

• Headache
• Dizziness or vertigo
• Hot, red, or dry skin
• Muscle fatigue
• Nausea or vomiting
• Difficulty breathing or swallowing

How to prevent heat-related illnesses:

• Stay in shaded areas or use an umbrella, hat, or head covering
• Apply sunscreen and reapply every two hours
• Drink plenty of fluids throughout the day
• Take breaks in cool areas when feeling tired or overheated
• Perform rituals gradually and avoid overexertion

2. Prevent infectious diseases

Large crowds increase the risk of respiratory infections, underscoring the importance of personal hygiene.

Tips to avoid infections:

• Wash your hands frequently with soap or hand sanitizer.
• Wear a mask in crowded areas and replace it when damp or dirty.
• Cover your mouth with a tissue when coughing or sneezing, then dispose of it properly.

3. Ensure food and water safety

To prevent foodborne illness, always eat clean and safe food during your stay.

Food safety reminders:

• Avoid unpasteurized dairy products
• Do not eat raw or undercooked meat
• Choose properly cooked meals from hygienic sources

You may also bring energy-rich snacks like dates, nuts, or healthy packaged foods for convenience.

4. Prioritize your safety before helping others

Always carry your first-aid items, personal medication, and bandages. You may need them due to fatigue, environmental changes, or sudden discomfort.

If you encounter someone who has collapsed or fainted:

• Ensure your own safety first
• Immediately inform nearby authorities or officers
• Help manage the crowd to avoid suffocation or reduced air circulation for everyone nearby

Update on ICV (Yellow Card) Physical Book Regulations

According to the Ministry of Health's Directorate General of Disease Prevention and Control (Letter No. SR.02.04/C/3440/2025 dated August 27, 2025), there are important changes regarding ICV issuance effective September 2, 2025.

• Healthcare facilities no longer issue physical ICV books directly to patients.
• The physical ICV will be issued and mailed only by the BBKK (Health Quarantine Authority) at Soekarno-Hatta.
• Due to processing and delivery time, prospective Hajj or Umrah pilgrims are advised to prepare their ICV needs well in advance.

For required vaccinations, you can visit GWS Medika Clinics in Kalibata, Blok M, or Permata Hijau.

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Hajj and Umrah are sacred spiritual journeys that also require strong physical preparation.

By preparing well before departure, maintaining health during rituals, and staying vigilant until you return home, you can perform your pilgrimage safely, comfortably, and with full devotion.