Nearly two million Haj pilgrims have arrived in Mina and their presence in such a large number is bound to increase heat and humidity and put a strain on them.

These tips will help pilgrims during hot weather.

• Sun protection for eyes and skin will limit exposure to its harmful UV rays. Try to always use an umbrella whenever you are outdoors.

• Always apply sunscreen to a clean, dry skin 20 to 30 minutes before heading out into the sun and reapply every two hours. Make sure you use appropriate sun cream for your skin type. Use a sunscreen that protects against both UVA and UVB rays with a sun protection factor (SPF) of 15 or more.

• Drinking plenty of cool water and fruit juices, even before you feel thirsty, will help you stay hydrated and cool. Drinks and cold foods, like ice cream, will cool your body faster when you are overheated, but they only provide a temporary effect.

• Limit hot, heavy meals and hot, caffeinated drinks, especially during the hottest parts of the day as they add heat to your body.

• Hot weather can suppress the appetite, but don’t skip meals. Salads are a good choice on a warm day. Add some radishes, baby carrots or olives to your salad and maybe some chicken strips and boiled eggs to have a complete meal.

• Do not forget your medication, especially when you have blood pressure issues, heart problems or diabetes. Make sure to ventilate your room or tent, by opening the windows occasionally at night to freshen up the place.

• Limit your exposure to the sun during mid-day hours, always stay in the shade and walk slowly.

• Keep the back of your neck and head cool with a wet cloth. Spray water on your skin whenever possible.

Note that some of the most common health issues are heat-related illnesses. Dehydration, heat syncope or heat exhaustion can develop into heatstroke if left untreated. Take care of yourself and companions if any of these symptoms have developed: high temperature, headache, exhaustion, dizziness, nausea, muscle cramps, rapid breathing, confusion, dehydration or lack of concentration.

If you feel overcome by heat, take the following steps.

• Rest in a shady cool place

• Try to elevate your feet

• Lie down if possible

• Cool down the body, get hydrated preferably with cool water

• Run cool water on wrists and feet or dip feet in cold water

• Perform wudu with cool water, it will make you cooler.

• Put a cool, wet cloth on your skin. Apply on head, neck, chest, underarms and groin.

• Seek medical help if you do not feel better after 30 minutes.