Koko News | Global | 2 days ago

Surviving the Hajj: Ways to Stay Healthy and Safe

HajjistheannualIslamicpilgrimagetoMeccathatisrequiredonceinalifetimeofeveryMuslimwhocanafforditandisphysicallyabletodoit.

朝覲是伊斯蘭教徒每年一次前往麥加的朝聖活動，只要經濟條件允許且身體條件允許，每個穆斯林一生中都必須參加一次。

Itisaspiritualhighlightforthosefortunateenoughtogo, alsogruelingandstressful.

對於那些有幸參加的人來說，這是精神上的亮點，同時也是艱苦和緊張的。

Pilgrimsconducttheirritualsoutdoors, amonghugecrowds, walkingupto25kilometers (15 miles) aday.

朝聖者在戶外人群密集的地方進行朝聖儀式，每天步行可達 25 公里（15 英里）。

Thereisoftennoprivacyorpersonalspace.

通常沒有隱私或個人空間。

Languages, routinesandsurroundingscanfeelunfamiliar, andtheemotionalimpactofdoingtheHajjcanalsotakeitstoll.

語言、習慣和周圍環境可能會讓人感到陌生，朝覲帶來的情緒衝擊也會讓人感到心力交瘁。

PilgrimsworkontheirspiritualreadinesstoundertaketheHajj, butequallyimportantistheirphysicalpreparation.

朝聖者努力做好精神上的準備去參加朝覲，但身體上的準備也同樣重要。

Saudiauthoritieshavepublisheda45-pagesafetykitineightlanguages.

沙烏地當局已經用八種語言出版了一份長達 45 頁的安全工具包。

Itencouragespeopletodoaerobicexercisesfor30minutesdailyandto“makemovementactivities”likeusingthestairsinsteadoftheelevator, beforetheytraveltoSaudiArabia.

它鼓勵人們在前往沙烏地阿拉伯之前每天進行 30 分鐘有氧運動，並“進行運動活動”，例如走樓梯而不是搭乘電梯。

Thisyear, temperaturesattheHajjareexpectedtoreach45 degreesCelsius (113 degrees Fahrenheit).

今年，朝覲期間的氣溫預計將達到 45 攝氏度（113 華氏度）。

Thebody’srestingcoretemperatureistypicallyabout37 degreesCelsius (98.6 degrees Fahrenheit), just4 degreesCelsius (7 degrees Fahrenheit) awayfromcatastropheintheformofheatstroke.

人體的靜止核心溫度通常約為攝氏 37 度（98.6 華氏度），距離中暑災難僅差 4 攝氏度（7 華氏度）。

Avoidgoingoutduringthedayunlessnecessary.

除非必要，否則白天避免外出。

Seekshadeandrestoften, despitethetemptationtogoattopspeed.

儘管很想全速前進，但還是要經常尋找陰涼處並休息。

Whiteorpale-coloredclothingandUVumbrellasreflectthesunlight, meaningyourbodyandclothingwon’tgetashot.

白色或淺色的衣服和防紫外線傘可以反射陽光，這意味著您的身體和衣服不會變得太熱。

Oralrehydrationsachetscanhelpreplenishelectrolyteslostthroughsweatingandphysicalexertion.

口服補液袋可以幫助補充因流汗和體力消耗而流失的電解質。

Avoidnewshoes, saysDr. HinaShahid, theLondon-basedchairoftheMuslimDoctorsAssociation. “Ifyouhavenewshoes, breaktheminbeforehand.

避免穿新鞋，駐倫敦的穆斯林醫生協會主席希娜‧沙希德醫生建議。 “如果你買了新鞋，一定要提前穿好。”

Pilgrimsareexposedtonewgerms, newenvironmentsandnewroutines.

朝聖者接觸了新的細菌、新的環境和新的習慣。

Thesearetoughontheimmunesystemwhencombined.

這些物質結合在一起會對免疫系統帶來很大傷害。

Notfollowingyournormalroutine, sleepdeprivation, vastculturalandlinguisticdifferences, andbeingsurroundedbyupwardof 1.5 millionstrangersaddtothechallenges.

不遵循正常的作息時間、睡眠不足、巨大的文化和語言差異以及被 150 萬陌生人包圍，這些都增加了挑戰。

Pilgrimsshouldwashtheirhandswell, especiallybeforeeatingandaftersneezing, coughingorusingthebathroom.

朝聖者應徹底洗手，尤其是在吃飯前、打噴嚏、咳嗽或上廁所後。

Coughingorsneezingintothearmorelbowcanhelppreventthespreadofgermswhenatissueisn’tavailable.

當沒有紙巾時，咳嗽或打噴嚏時用手臂或手肘遮擋可以幫助防止細菌傳播。

It’sworthsanitizingfrequentlytouchedobjectsandsurfacesinthecampsatMinaandopeningwindowsforventilation.

值得對米納營地中經常接觸的物體和表面進行消毒，並打開窗戶通風。

It’simportanttostayontopofmandatoryandrecommendedvaccinationsbeforetravelingtoSaudiArabia.

在前往沙烏地阿拉伯之前，請務必接種強制性和建議性的疫苗。

Hajj is the annual Islamic pilgrimage to Mecca that is required once in a lifetime of every Muslim who can afford it and is physically able to do it.

It is a spiritual highlight for those fortunate enough to go, also grueling and stressful.

Pilgrims conduct their rituals outdoors, among huge crowds, walking up to 25 kilometers (15 miles) a day.

There is often no privacy or personal space.

Languages, routines and surroundings can feel unfamiliar, and the emotional impact of doing the Hajj can also take its toll.

Pilgrims work on their spiritual readiness to undertake the Hajj, but equally important is their physical preparation.

Saudi authorities have published a 45-page safety kit in eight languages.

It encourages people to do aerobic exercises for 30 minutes daily and to “make movement activities” like using the stairs instead of the elevator, before they travel to Saudi Arabia.

This year, temperatures at the Hajj are expected to reach 45 degrees Celsius (113 degrees Fahrenheit).

The body’s resting core temperature is typically about 37 degrees Celsius (98.6 degrees Fahrenheit), just 4 degrees Celsius (7 degrees Fahrenheit) away from catastrophe in the form of heatstroke.

Avoid going out during the day unless necessary.

Seek shade and rest often, despite the temptation to go at top speed.

White or pale-colored clothing and UV umbrellas reflect the sunlight, meaning your body and clothing won’t get as hot.

Oral rehydration sachets can help replenish electrolytes lost through sweating and physical exertion.

Avoid new shoes, says Dr. Hina Shahid, the London-based chair of the Muslim Doctors Association. “If you have new shoes, break them in beforehand.

Pilgrims are exposed to new germs, new environments and new routines.

These are tough on the immune system when combined.

Not following your normal routine, sleep deprivation, vast cultural and linguistic differences, and being surrounded by upward of 1.5 million strangers add to the challenges.

Pilgrims should wash their hands well, especially before eating and after sneezing, coughing or using the bathroom.

Coughing or sneezing into the arm or elbow can help prevent the spread of germs when a tissue isn’t available.

It’s worth sanitizing frequently touched objects and surfaces in the camps at Mina and opening windows for ventilation.

It’s important to stay on top of mandatory and recommended vaccinations before traveling to Saudi Arabia.