Advisory to avoid Hypothermia

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In view of cold weather conditions in high altitude sites in the yatra area where temperature abruptly falls 2 – 5 degree Celsius , yatris especially elderly people may suffer from hypothermia.

Symptoms of Hypothermia.

Shivering is likely the first thing you'll notice as the temperature starts to drop because it's your body's automatic defence against cold temperature — an attempt to warm itself. Signs and symptoms of hypothermia include:

In mild to moderate cases

1. Shivering
2. Slurred speech or mumbling
3. Slow, shallow breathing
4. Weak pulse
5. Clumsiness or lack of coordination.

In severe conditions

1. Drowsiness or very low energy
2. Confusion or memory loss
3. Loss of consciousness

Following measures are suggested to prevent Hypothermia

1. A healthy diet with plenty of fluids with warm drinks and regular meals can help provide energy so that the body can generate heat.
2. Avoiding of alcohol, caffeine and smoking as they all increase the rate at which the body loses heat.
3. During sleep also, the body should be covered with warm clothes including covering the head and feet.
4. Before going to sleep, making sure that the underclothes are not wet due to sweat as wet clothes lose around 90% of their insulation power
5. Avoid bathing during night times even with hot water.

Yatries are also required to bring with them adequate woolen clothing; jacket; warm inners; woolen socks; gloves; cap (preferably a monkey cap ); trousers (preferably a waterproof pair); muffler, sleeping bag; windcheater; raincoat; waterproof shoes; Umbrella (preferably one which is tied with an elastic band around your head and supported by strap around the chin).

Health Advisory 2023

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1. The Pilgrimage to Holy Cave of Shri Amarnathji involves trekking at altitudes as high as 14000 feet.
2. Yatris may develop High Altitude Sickness with following symptoms: loss of appetite, nausea, vomiting, fatigue, weakness, dizziness, lightheadedness and difficulty in sleeping, visual impairment, bladder dysfunction, bowel dysfunction, loss of coordination of movements, paralysis on one side of the body, gradual loss of consciousness and mental status changes, drowsiness, chest tightness, fullness, congestion, fast breathing and increased heart rate.
3. If high altitude sickness is not treated timely, it may be lethal in a matter of hours.

FOOD MENU FOR ANNUAL SHRI AMARNATHJI YATRA

S.No.	Permitted Menu	Banned Menu
1	Cereals, Pulses, Green Vegetables, Potato, Saag, Nutrela Soya Chunks), Besan Curry, Plain Dal, Green Salad, Fruits and Sprouts	All Non Veg foods, Alcohol, Tobacco, Gutka, Pan Masala, Smoking, other intoxicants.
2	Plain Rice, Zeera Rice, Khichri and Nutrela Rice.	Heavy Pullav / Fried Rice.
3	Roti / Phulka, Dal Roti, Missi Roti, Makki ki Roti (unfried, without oil / butter), Tandoori Roti, Bread / Kulcha / Double Rotti, Rusk, Chocolate, Biscuits, Roasted Chana and Jaggery, Sambar, Idli, Uttapam, Poha, Vegetable sandwich (without cream / butter / cheese), Bread Jam, Kashmiri Nan (girda) and steamed Dumplings (vegetable Momos).	Pori, Bathura, Piza, Burgar, Stuffed Parantha, Dosa and Fried Roti, Bread with Butter, Cream Based Foods, Pickle, Chutney, Fried Papad, Chowmein and all other Fried / Fast Food.
4	Herbal Tea, Coffee, Low Fat Curd, Sharbat, Lemon Squash / Water, Low Fat Milk, Fruit Juice, Vegetable Soup, Mineral Water, Glucose (in standard packet form)	Cold Drinks and Karrah.
5	Kheer (Rice / Sabudana), White Oats (Daliya), Figs, Raisins, Apricots, Other Dry fruits (only roasted / raw), Low Fat Milk Sawain, Honey, Boiled Sweets (candy), Roasted papad, Khakra, Til Ka Ladoo, Dhokla, Chikki (Guchak), Reweri, Phulian Makhane, Murmara, Dry Petha, Amla Muraba, Fruit Muraba and Green Coconut.	Halwa, Jalebi, Gulab Jamun, Laddu Khoya Burfi, Rasgulla and all other Halwai items, Crunchy Snacks (high in fat and salts) chips / Kurkure, matthi, Namkeen Mixture, Pakora, Samosa, Fried Dry Fruits and all other Deep Fried Items.

1. The above Food Menu shall apply to Langar Organizations / Food Stalls / Shops / other establishments which come up in the Yatra area to serve / sell food to the Yatris / Service Providers.
2. No items mentioned under Baned Menu shall be served / sold / stored by the Langar Organizations / Food Stalls / Shops / other establishments.
3. District Magistrates of Ganderbal and Anantnag Districts shall issue appropriate orders under Ranbir Penal Code specifying penalties to be imposed for violation of the Food Menu prescribed above.
4. To prevent dehydration, plain water should be served in large quantities to the Yatris / Service Providers.

Dos for prevention of High Altitude Sickness.

1. Do prepare for the Yatra by achieving Physical Fitness – it is advisable to start a preparatory Morning/ Evening walk, about 4-5 km per day, at least a month prior to the Yatra.
2. Start deep breathing exercise and Yoga, particularly pranayam for improving oxygen efficiency of the body.
3. Do check with your physician prior to travelling to higher elevations, if you have any existing pre-existing medical conditions.
4. Do walk slowly while ascending and take time to acclimatize-relax for a short while on steep inclines.
5. Do avoid exerting beyond your normal capacity.
6. Do take compulsory rest at various locations and ensure time logging and take ideal walking time mentioned on the display boards while moving towards next location.
7. Do check with your physician prior to taking any medications.
8. Do drink lots of water to combat dehydration and headaches–about 5 litres of fluid per day.
9. Do follow the prescribed food menu – available at Shrine Board’s website.jksasb.nic.in – when having food in the Yatra area.
10. Do consume plenty of carbohydrates to reduce fatigue and prevent low blood sugar levels.
11. Do bring portable oxygen with you as it is helpful in case you have difficulty in breathing.
12. Do descend immediately to a lower elevation, if you start having altitude illness symptoms.
13. In case there is any change in the status of your health after having obtained Compulsory Health Certificate some weeks earlier, do consult your doctor before embarking on the pilgrimage.
14. In case of any signs of High Altitude Sickness or any other discomfort, immediately contact the nearest medical facility located at every 2 kms.

Don’ts for prevention of High Altitude Illness.

1. Don’t ignore the symptoms of high altitude illness.
2. Don’t drink alcohol, caffeinated drink, or smoke.
3. Don’t ascend any further if you have altitude illness. Instead, descend immediately to an elevation where you can acclimatize.