Keeping everyone healthy and well during your challenge isn’t about being medically qualified. It’s about being observant, prepared, and responsive to people’s needs. Most health issues you might encounter are manageable with common sense and basic preparation.
Before the event – helping people prepare
Give people realistic preparation advice
Help participants get ready by suggesting:
- Gradual increase in walking distances over several weeks
- Practice wearing the clothes they’ll use for the challenge
- Getting used to going longer periods without food if they don’t normally fast
- Basic fitness activities appropriate to their current level
- Checking with their doctor if they have any health concerns
Get the information you need
Ask participants to share:
- Any medications they take regularly
- Health conditions that might affect their participation
- Previous injuries that could be aggravated by physical activity
- Allergies, especially food allergies relevant to shared meals
- Emergency contact details and doctor information if they have ongoing health concerns
Help them make good decisions
Encourage participants to:
- Be honest about their current fitness and health
- Start any new exercise routines gradually
- Get proper footwear that’s comfortable for long walks
- Practice the fasting element beforehand if they don’t regularly fast
- Ask questions if they’re unsure about anything
Nutrition planning
The pre-dawn meal (sahoor)
Help participants plan a good start to the day:
- Slow-release energy foods like porridge, wholemeal bread, or dates
- Adequate protein to help sustain energy – eggs, yogurt, or nuts
- Plenty of fluids to stay hydrated during fasting
- Foods they’re familiar with rather than trying new things
- Avoiding too much caffeine which can lead to dehydration
Planning the evening meal
When breaking the fast:
- Start gently with dates and water, following Islamic tradition
- Light, easily digestible foods initially
- Gradual progression to more substantial meals
- Plenty of fluids to rehydrate after the day
- Celebratory but not excessive – keeping the focus on gratitude and reflection
Keeping an eye on everyone
What to watch for
During activities, look out for:
- People who seem more tired than expected
- Signs of dehydration – dark urine, dizziness, excessive thirst after breaking fast
- Anyone who’s struggling to keep up or participate in conversation
- Participants who seem withdrawn or unusually quiet
- Physical signs like pale skin, excessive sweating, or shakiness
Simple check-ins
- “How are you feeling? Do you need a rest?”
- “Any aches or pains we should know about?”
- “Are you managing okay with the fasting?”
- “Is there anything you need right now?”
The buddy system
Encourage participants to:
- Check in with each other regularly
- Share any concerns about their buddy with organisers
- Help each other with practical things like carrying bags or navigating obstacles
- Provide encouragement and support throughout the day
Managing common issues
Tiredness and low energy
This is normal during fasting and physical activity, but watch for:
- Excessive fatigue that seems beyond normal tiredness
- Difficulty concentrating or confusion
- Anyone who seems unsafe due to tiredness (unsteady on feet, poor coordination)
Response: More frequent rest breaks, support from buddies, consideration of whether they should continue fasting for safety reasons.
Dehydration concerns
Particularly important for fasting participants:
- Dizziness or lightheadedness
- Rapid heartbeat or breathing
- Confusion or irritability
- Nausea
Response: Immediate fluids if medically necessary (even during fasting hours), rest in shade, medical attention if symptoms persist.
Minor injuries
Common outdoor activity injuries:
- Blisters from walking
- Scrapes and cuts from rough terrain
- Sprains from uneven ground
- Bruises from obstacles
Response: Basic first aid, assessment of whether they can continue safely, modification of activities if needed.
When health issues get serious
Signs that need immediate attention
Call for medical help if someone has:
- Chest pain or difficulty breathing
- Signs of severe dehydration despite giving fluids
- Loss of consciousness or severe confusion
- Suspected fractures or serious injuries
- Severe allergic reactions
- Any situation where you’re genuinely worried about their wellbeing
What to do while waiting for help
- Keep the person calm and comfortable
- Follow any first aid training you have
- Stay with them and monitor their condition
- Have someone else coordinate with emergency services
- Contact their emergency contacts
- Document what happened for medical responders
Special considerations
Participants with ongoing health conditions
For people with diabetes, heart conditions, asthma, etc.:
- Understand their normal management routines
- Know where they keep emergency medications
- Be aware of warning signs specific to their conditions
- Have clear plans for when their condition affects their participation
- Don’t hesitate to prioritise their health over completing activities
Fasting and health
Remember:
- Islamic teaching prioritises health over fasting obligations
- Anyone who needs to eat or drink for medical reasons should do so
- Pregnancy, menstruation, illness, and medical conditions are recognised exemptions
- Breaking fast for genuine health reasons is religiously appropriate
- Focus on sincere effort rather than perfect compliance
Creating healthy environments
Physical comfort
Provide appropriate:
- Shelter from weather when needed
- Opportunities for rest and recovery
- Clean facilities for washing and personal care
- Safe storage for medications and personal items
- Comfortable spaces for prayer and reflection
Emotional wellbeing
Support mental health through:
- Positive, encouraging group atmosphere
- Regular check-ins about how people are coping emotionally
- Opportunities to talk about concerns or fears
- Flexibility when people need support or modifications
- Celebration of efforts and achievements
Recovery and follow-up
Immediate post-challenge care
After physical activities:
- Encourage gradual cool-down rather than stopping suddenly
- Provide comfortable spaces for rest and recovery
- Monitor for delayed reactions or injuries that become apparent later
- Help with practical things like changing clothes or getting clean
Breaking the fast together
Make this a positive, health-supporting experience:
- Start slowly with traditional foods and water
- Create a calm, reflective atmosphere
- Allow time for proper eating without rushing
- Include everyone regardless of whether they fasted
- Use the meal as an opportunity for sharing and reflection
Following up later
Check in with participants:
- In the day or two following the event to see how they’re feeling
- Address any concerns about health effects they might be experiencing
- Connect them with appropriate medical advice if needed
- Learn from their experiences to improve future events
Building health awareness
Educational opportunities
Use the challenge to help participants understand:
- The importance of physical fitness for overall wellbeing
- How their bodies respond to challenges and what that teaches them
- The connection between physical and mental resilience
- Appreciation for good health and medical care
Long-term health promotion
Encourage participants to:
- Continue physical activities appropriate to their abilities
- Maintain social connections formed during the challenge
- Consider the relationship between physical challenges and spiritual growth
- Support each other in ongoing health and fitness goals
Remember, you don’t need to be a medical expert to keep people healthy during your challenge. Most health management is about being observant, prepared, and responsive to people’s needs.
When participants feel that their health and wellbeing are being looked after, they can focus on the meaningful aspects of the challenge rather than worrying about safety. This creates better experiences for everyone and allows the deeper learning and growth to happen.