Take care of your body

- Before undertaking the pilgrimage, prepare physically and bear in mind that you should plan the different stages accounting for your physical condition. Pace yourself and take breaks, whose length and frequency should depend on your physical capacities.
- Don't start out too fast, adopting a slow pace for the first few days.
- It is essential to take good care of your feet in order to prevent blisters. Wear comfortable shoes that have been broken in, and with thick and light rubber soles. Pilgrims are advised to wear two pairs of socks, which should fit well, feature good breathability (thread or cotton) and always be clean, dry, and snug in order to prevent chafing. At the end of the day, wash your feet with soap and water, and change your socks.
- Drink water frequently, but make sure it is potable. Do not consume water from streams, rivers, springs or sources if you are not certain it is safe. To prevent dehydration, a minimum daily intake of 2 liters of water is recommended. There are also isotonic drinks on the market whose sodium and potassium-based composition can be beneficial for adults.
- If you are exhausted, and suffer cramps, rest in a cool place and drink plenty of fluids.
- To refuel along the way, eat high-energy foods (nuts, figs, chocolate, etc.).
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