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Advisory to avoid Hypothermia

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

Shivering
Slurred speech or mumbling
Slow, shallow breathing
Weak pulse
Clumsiness or lack of coordination.

In severe conditions

Drowsiness or very low energy
Confusion or memory loss
Loss of consciousness

Following measures are suggested to prevent Hypothermia

A healthy diet with plenty of fluids with warm drinks and regular meals can help provide energy so that the body can generate heat.
Avoiding of alcohol, caffeine and smoking as they all increase the rate at which the body loses heat.
During sleep also, the body should be covered with warm clothes including covering the head and feet.
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
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

The Pilgrimage to Holy Cave of Shri Amarnathji involves trekking at altitudes as high as 14000 feet.
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.
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.

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.
No items mentioned under Baned Menu shall be served / sold / stored by the Langar Organizations / Food Stalls / Shops / other establishments.
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.
To prevent dehydration, plain water should be served in large quantities to the Yatris / Service Providers.

Dos for prevention of High Altitude Sickness.

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.
Start deep breathing exercise and Yoga, particularly pranayam for improving oxygen efficiency of the body.
Do check with your physician prior to travelling to higher elevations, if you have any existing pre-existing medical conditions.
Do walk slowly while ascending and take time to acclimatize-relax for a short while on steep inclines.
Do avoid exerting beyond your normal capacity.
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.
Do check with your physician prior to taking any medications.
Do drink lots of water to combat dehydration and headaches–about 5 litres of fluid per day.
Do follow the prescribed food menu – available at Shrine Board’s website.jksasb.nic.in – when having food in the Yatra area.
Do consume plenty of carbohydrates to reduce fatigue and prevent low blood sugar levels.
Do bring portable oxygen with you as it is helpful in case you have difficulty in breathing.
Do descend immediately to a lower elevation, if you start having altitude illness symptoms.
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.
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.

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

Useful Information & Tips

Provisions

Food is available at various langars at various locations enroute in Yatra area along with various other basic amenities. However, it is advisable to carry biscuit, toffees, basic medicines to cater to immediate needs.

Insurance

SASB provides accidental death insurance to registered Yatris with sum assured of Rs five lakh per person (further subject to terms & condition of the policy

Accommodation

Insulated huts and tents are installed during the Yatra at various Camps. These are available on rentals.

Registration

Get a registration done about a month ahead of the date fixed for the commencement of Yatra.

YATRA TIMINGS

Subject to fair weather conditions and favourable forecast, the timings when the Access Control Gate would remain open and forward movement would be allowed are as follows:

S. No.	Camp Location	Departure
S. No.	Camp Location	From	To
1	Domel Access Control Gate (Baltal)	5.00 A.M.	11.00 A.M.
2	Nunwan (Pahalgam)	5.30 A.M.	10.00 A.M.
3	Chandanwari Access Control Gate	6.00 A.M.	11.00 A.M.
4	Sheshnag	6.00 A.M.	2.00 P.M.
5	Panjtarni	5.00 A.M.	3.00 P.M.
6	Holy Cave ( Darshan)	6.00 A.M.	4.00 P.M.

DO’s

It is mandatory for every registered Yatri to collect his / her RFID Card from designated locations in Jammu / Srinagar before embarking on the Yatra.
Carry your Aadhaar details for collecting RFID Cards
Wear your RFID tag on your neck at all times during Yatra for safety & security.
Prepare for the Yatra by achieving a high level of Physical Fitness. You are advised to start at atleast a month prior to the Yatra at least a 4-5km Morning/Evening walk. For Improving the oxygen efficiency of your body, you should start doing deep breathing exercises and Yoga, particularly Pranayam.
Your journey shall involve trekking across high mountains, facing strong cold winds. You must carry (i) adequate woolen clothing; (ii) a small umbrella (preferably one which is tied with an elastic band around your head and supported by a strap around the chin); (iii) windcheater; (iv) raincoat; (v) waterproof trekking shoes; (vi) torch; (vii) walking stick; (viii) cap (preferably a monkey cap); (ix) gloves; (x) jacket; (xi) woolen socks; (xii) trousers (preferably a waterproof pair). These items are essential as the climate is highly unpredictable and changes abruptly from sunny weather to rain and snow. The temperature can sometimes abruptly fall to 5 degrees Celcius or lower.
For Ladies: saree is not a suitable dress for the Yatra. Salwar Kameez, pant-shirt or a track suit will be better. Ladies who are more than 6 week pregnant shall not be allowed to undertake the pilgrimage.
Keeping in view the tough nature of the trek, children below 13 year in age and elderly persons above the age of 70 years shall not be permitted to undertake the pilgrimage.
It would be better if the porter / horses / ponies carrying your luggage travel just in front or behind you, as you may suddenly need something from your baggage.
During the Yatra from Pahalgam/Baltal onwards, you should keep spare clothes/ eatables in a suitable water proof bag to ensure against their getting wet.
Carry a water bottle, dry fruits, roasted grams/channa, toffees/gur (jiggery), chocolates, etc for use during the journey.
Carry some cold cream/Vaseline/sunscreen to protect your hands /face against sunburn etc.
You should not trek alone. Always travel in a group and ensure that all those comprising the group, walking in front of you or in the rear, always remain in your sight, to ensure against your being separated from them.
To enable prompt action being taken in case of any emergency, you should keep in your pocket a note containing the name/addresses/mobile telephone number of a member of your group with whom you are travelling. You must also carry your Yatra Permit and any other identity card.
On your return journey, you must leave the Base Camp along with all members of your group. In case any member of your group is missing you must seek immediate assistance of the Police and also have an announcement made on the Public Address System at the Yatra Camp.
You should provide all possible help to your fellow Yatris, travelling with you, and perform the pilgrimage with a pious mind.
You must strictly follow the instructions issued by the Yatra administration, from time to time.
Earth, water, air, fire and sky are integral parts of Lord Shiva. The Base camp and the entire Yatra routes are the abode of Shri Amarnathji. Throughout your pilgrimage you must respect the environment and do nothing to pollute it.
All waste materials must be placed in the nearest dustbin. All organic wastes must be put in the dustbin which is green coloured.
Lavatories/ urinals, installed in the camps and other places enroute the Holy Cave, should be used.

DON’TS

No registered yatri shall be allowed to emabark on Yatra without RFID card.
Don’t stop at places which are marked by warning notices.
Don’t use slippers because there are steep rises and falls on the route to the Holy Cave. Only wear trekking shoes with laces.
Don’t attempt any short cuts on the route as doing so would be dangerous.
Do not do anything during your entire forward/return journey which could cause pollution or disturb the environment of the Yatra area.
Use of plastics is strictly banned in the State and is punishable under law.

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