Almost everyone who has been knows someone who came home with the “Umrah cough”. One of the most upvoted posts in the Umrah community on Reddit this year was simply a pilgrim explaining how, after falling ill on every previous trip, they finally stayed well by changing a few habits.
None of this is complicated. It is mostly about treating your body like it is on a long physical trip, because it is.
Why pilgrims get sick
- Crowds from everywhere. Pilgrims arrive from every continent, carrying every seasonal virus with them, and stand shoulder to shoulder for hours.
- Hot outside, cold inside. Walking from a hot street into a mosque cooled to the temperature of a refrigerator, several times a day, is hard on the throat.
- Too little sleep. Tahajjud, Fajr, late night tawaf and jet lag from the United States add up quickly.
- Too little water. You sweat more than you notice in the dry air, and forget to drink between prayers.
- Walking far more than usual. Many Americans walk 10 to 20 kilometres a day in Makkah without realizing it.
What pilgrims who stay well do differently
1. Wear a mask in the tight spots
Not everywhere, but in the places where air does not move and people are close: tawaf near the Kaaba, the sa’i corridor at busy times, elevators, and shuttle buses. Pilgrims who describe staying well almost always mention this.
2. Sleep in blocks, and protect them
You do not have to be in the mosque for every waking hour. Pick the prayers and times that matter most to you, and sleep in between. A pilgrim who is rested can worship for longer than one who is running on four hours.
3. Drink Zamzam all day
Zamzam coolers are everywhere inside both mosques, with room temperature and chilled options. Drink a cup every time you pass one. If your throat is sore, choose the room temperature taps.
4. Carry a light layer
A thin shawl or a light jacket for the inside of the mosque and air conditioned hotels helps more than you would think. The shift from street heat to cold air is where many throats start to go.
5. Wash your hands, and bring your own prayer mat
Hand sanitiser before eating, and a small personal prayer mat, reduce what you pick up from shared surfaces.
6. Plan the heat
In warmer months, do tawaf and sa’i after Fajr, late in the evening, or at night. Midday sun on the white marble is punishing, and heat exhaustion looks a lot like getting ill.
7. Eat properly
Food courts around both mosques make it easy to grab something quick, but a real meal with vegetables and water does more for your immune system than another fried snack.
8. Pace the first days
The first 48 hours after a long flight are when you are most run down. This is one reason we often recommend starting in Madinah, where you can rest before Umrah.
What to pack for your health
- Your regular medication for the whole trip, in original packaging, plus a few extra days
- Fever and pain reducer
- Throat lozenges and cough drops
- Oral rehydration salts
- Masks, enough for several a day
- Hand sanitiser (unscented while in ihram)
- Blister plasters and anti chafing balm for the walking
- A refillable bottle
Our Umrah packing list has the full checklist.
Vaccines
The meningitis ACWY vaccine is required by Saudi Arabia for every pilgrim aged one and over. Saudi health authorities also recommend the seasonal flu vaccine and staying current on routine vaccines, including COVID 19. Talk to your doctor or a travel clinic at least a month before you fly. How to get the meningitis certificate in the US.
If you do get sick
- Rest. Pray in your hotel room for a day if you need to. It is better than being bedridden for five.
- Pharmacies are everywhere around both mosques, and pharmacists often speak English.
- For anything serious, there are hospitals and clinics in both cities, and emergency care inside Masjid al-Haram. Our team can help you find care through WhatsApp.
- Consider travel medical insurance. The insurance attached to Saudi visas covers emergencies only, with limited cover. A US policy with evacuation cover is worth considering, especially for older parents.
Coming home
Some pilgrims land back in the US with a cough that lingers for a week or two. If you have a fever, trouble breathing, or symptoms that get worse rather than better, see a doctor and tell them you have been to Saudi Arabia.
Planning a trip for older parents or someone with a health condition? Request a quote and tell us in the notes. We choose hotels with the shortest walks and plan times that avoid the worst of the crowds and heat.
