Health Advisory for Char Dham Yatra

Health and Fitness Guide for Safe Char Dham Yatra

Swasth Satark Safal Yatra – Refer to communication placed by health department along the Char Dham Yatra route for your convenience, and carefully follow all guidelines.

• Helpline Number: 104
• Ambulance Number: 108

Pre-Yatra Travel Advisory

You must ensure medical and trek preparedness before your travel. High altitude can cause medical issues - it is critical to plan, prepare and pack for the same.

• Plan a trip for at least 7 days for Do Dham and around 10 Days for Char Dham Yatra, allow time to acclimatize
• Practice breathing exercises for 5-10 minutes daily
• Physical Fitness: Prepare your body by engaging in light cardio, yoga, or hiking for at least 4-6 weeks prior to the trip.
• Carry Prescriptions: Keep all necessary medications and prescriptions handy.
• Daily walk for 20-30 minutes
• Medical Check up: If you are above 50 years of age or have history of heart disease, asthma, hypertension, or diabetes, get a health check-up done to ensure fitness for the trip
• Do not undertake the Yatra if your doctor advises against the same During Yatra

Packing for Char Dham Yatra

• Warm clothes – woolen sweaters, thermals, puffer jackets, gloves, socks
• Rain gear - raincoats, umbrellas
• Sun Protection: Use sunscreen, sunglasses, and hats to prevent sunburn at higher altitudes.
• Footwear: Invest in sturdy, comfortable trekking shoes or sports shoes with good grip.
• Energy Boosters: Carry dry fruits, energy bars, and glucose sachets.
• Basic health check equipment - Pulse Oximeter, Thermometer
• For pilgrims with pre-existing conditions (heart disease, asthma, hypertension, diabetes) – carry all existing medication & test devices, and contact number of your home physician
• Please carry a glucometer if you are diabetic and a portable sphygmomanometer if hypertensive to monitor your chronic condition.
• Please check the weather report before your travel, and ensure you have sufficient warm clothes to manage in extreme cold temperatures
• Essential Medicines to carry along
  • Pain relievers (e.g., paracetamol or ibuprofen)
  • Altitude sickness medication (e.g., acetazolamide)
  • Anti-diarrheal medication
  • Antacids
  • Band-aids and antiseptic cream
  • ORS (Oral Rehydration Salts) for dehydration
  • First Aid Kit: Always carry a comprehensive first aid kit.

Advisory During Yatra

• Acclimatization: Allow your body time to adjust to the altitude. Avoid rushing the itinerary.
• Hydration: Drink at least 2 litres of fluid and take plenty of nutritious diet throughout the Yatra
• Avoid Alcohol: Don’t consume alcohol, caffeinated drinks, sleeping pills, and strong painkillers during the Yatra, also refrain from smoking.
• Monitor Symptoms: Look out for signs of altitude sickness, such as headache, nausea, dizziness, and breathlessness. Seek medical help immediately if severe.
• If you or any of your family members are feeling any of the below symptoms, please reach out to the nearest health service touchpoint immediately – quick action can save your life:
  • Chest Pain
  • Shortness of breath (difficulty talking)
  • Persistent coughing
  • Dizziness/disorientation (difficulty walking)
  • Vomiting
  • Icy/Cold skin
  • Weakness / numbness in one side of the body

During Treks

• Plan for frequent breaks – take 5-10 min breaks every 1 hour of trek
• Avoid overexertion by pacing yourself and resting when needed.
• Medical Emergency Planning
• Medical Facilities: Know the nearest medical centers along the route.
• Local Contacts: Keep emergency helpline numbers for Uttarakhand Tourism and local authorities.