Pilgrims' plan: Your guide to surviving the papal visit, body and spirit

For thousands of years, people have traveled many miles across rough terrain to reach holy destinations like Mecca, Jerusalem, and Santiago de Compostela.

So, trekking across portions of Philadelphia to bask in the presence of Pope Francis next weekend might not sound too tough.

But, especially if you are making this pilgrimage with small children or anyone who is easily winded, it's worth considering temporal as well as spiritual needs. There will be a lot of walking, waiting, and large crowds, all of which can take a physical and mental toll.

To help you navigate the weekend's events with as few hiccups as possible, we have compiled this survival guide. For convenience, tips are organized according to age, though of course, some elders are far fitter than their children. You know yourself - follow the advice that fits you.

Our tips for health, safety, and comfort come from local medical experts, some of whom also contributed to our Couch to Pope workout a few weeks back, aimed at helping get into shape for the weekend. (Bottom line: If you easily can walk a mile or so, you'll likely be fine.)

Paramedics, physicians, nurses, and other health workers will be stationed all over the event areas to help those who need it. But if you're not confident in your condition, talk to your doctor, and consider whether this is a pilgrimage best made in spirit only.

Hats or visors, even if it isn't a particularly sunny day, can save you from soaking up a lot of ultraviolet rays during those long hours outside.

Wear comfortable, well-cushioned sneakers or cross-training shoes that are new enough to be supportive, but not brand-new, advises Michael Ciccotti, director of sports medicine at the Rothman Institute. Wear good sport socks that wick away moisture.

Watch your step. Uneven pavements and crowds' pushing you around can easily lead to a misstep. If you twist your ankle, don't ignore the pain. Get to a medical tent before you do more damage to your ligaments.

Protect your knees and back. Brian Sennett, chief of sports medicine at University of Pennsylvania Health System, says warming up ahead of time, keeping a moderate pace, and taking breaks can help avoid overuse injuries from all that walking.Carry a small backpack or cross-body bag that won't strain your back. Bags exceeding 18 inches by 13 inches by 7 inches won't be allowed past security checkpoints. Keep your shoulders back in a relaxed position, and pull in your abdomen.

Dehydration is the biggest health risk at large events, says Herbert Cushing, chief medical officer at Temple University Hospital. Carry water - at least a liter per person - in factory-sealed bottles. Chih-Lung Chen, an emergency-medicine physician at Thomas Jefferson University Hospital, adds that you should stay away from caffeine, which is dehydrating, and drink water before you head out for the day, so you start the trip properly hydrated. Accept that you will need to use portable toilets.

Avoid anxiety by making sure you are prepared for the day, advises W. Douglas Tynan, director of Integrated Health Care at the American Psychological Association. Make sure you've had enough to drink or eat, because dehydration and hunger can be misinterpreted as anxiety. If that is not the answer, take deep breaths, and use a meditative strategy or prayer. "Keep faith at the forefront of your mind and fears at the back," Tynan said. "Don't see strangers as threatening. Remember, you are all on a common mission."

Don't overheat. People with chronic conditions such as poor circulation or high blood pressure, or who take certain medications, may have a harder time sensing that they are getting too hot. Dress in layers to make easy adjustments, and pay attention if you are dressed far more warmly than those around you.

Be prepared. Bring any assistive devices you need, such as a cane or walker; a fully charged cellphone; your daily medication; and water and snacks. If you need to keep something cool, small, soft-sided coolers will be permitted past security points.

Accessibility issues: The World Meeting of Families says facilities and venues will be physically accessible to wheelchair users, and sign language interpreters will interpret the programming. For more information:worldmeeting2015.org

Prevent sore muscles. "Your muscles need movement in order to act like pumps and push fluid in and out of them, so when you are not moving for long periods of time, blood cannot properly flow," explains Heather Moore, owner of Total Performance Physical Therapy. "With simple actions and stretches that keep the muscles gently moving, the pain will lessen as the day goes on."

Listen to your body. Chen warns that older people will be the most susceptible to heat exhaustion, dehydration, and tripping, especially if they're not familiar with the area. Take frequent breaks; don't wait until you're exhausted to rest.

Drink up! Susan Parks, director of the Division of Geriatric Medicine and Palliative Care at Jefferson, says seniors especially tend to not drink enough water and can get dehydrated even more rapidly than younger adults.

Cope with crowds. In the coming days, go to places like malls or downtown streets at lunchtime to reassure yourself that you will be fine. Katherine Dahlsgaard, lead psychologist of the Anxiety Behaviors Clinic at Children's Hospital of Philadelphia, says seniors can be especially prone to agoraphobia and panic attacks, but can also overcome these feelings. "Anxiety makes us overpredict negative outcomes. If you start to feel panicky, consider alternatives for that feeling," she said. "Maybe it is excitement or awe from being in the presence of something greater than yourself."

Above all: If you or someone near you gets dizzy, nauseated, weak, or has trouble breathing, summon medical help immediately.

Pack as if you're going camping. Richard Scarfone, emergency-medicine physician at Children's, advises families to map out everything their kids will need, from diapers and bottles for babies to food and extra clothes for older children. Because there are size limits on bags, have everyone in your party who can carry a bag do so.

Dress kids in brightly colored clothing and hats to make them easier to spot in the crowds. Give them name tags or ID bracelets if they are too young to reliably remember their name and your cellphone number. For older kids, point out landmarks and security stations where you can meet if you become separated. Have a family plan of what to do if you lose track of each other, and write it down - maybe on those name tags.

Kids need supportive shoes with good socks. Sandals or Crocs likely won't be comfortable all day.

Very young children are the most prone to sun exposure. In addition to hats and sunscreen, seek shade as much as possible.

If your child is big enough to carry a small backpack, stock it with extra water, snacks, phone/camera batteries, etc.

Prepare kids emotionally. Even kids who've never minded crowds before may find this event overwhelming. If a child becomes anxious, "be patient, acknowledge his feelings. Don't just tell him that he is OK," advises Jessica Glass Kendorski, associate professor in School Psychology/Applied Behavior Analysis at Philadelphia College of Osteopathic Medicine. "If it gets too overwhelming, you should remove him from the event."

Recently sick children should stay home. If your child has been sick with fever or diarrhea leading up to the pope's visit, it is best not to take her out into large crowds.

Illustrations by Cynthia Greer.

tromero@philly.com

215-854-2256 @trarom