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Iran has re-emerged at the centre of international attention, following Israeli attacks on the Middle East’s second-largest country on June 13.

Stretching from the Caspian Sea in the north to the Gulf of Oman in the south, Iran’s landscape is as varied as its history, with key access to critical waterways, including the Strait of Hormuz, through which 20 percent of the world’s oil flows.

Iran’s history spans millennia, making it one of the world’s most ancient and culturally rich nations, continuously inhabited and influential throughout history.

In this visual explainer, Al Jazeera provides a snapshot of Iran’s geography, key cities, population makeup, and ethnic diversity.

Iran at a glance

With a population of 92 million, Iran is the 17th-largest country in the world by population and land area.

Iran’s nominal gross domestic product (GDP) is $418bn, ranking it 36th in terms of the economy size. It has an unemployment rate of about 7.2 percent.

The country’s adult literacy rate is 89 percent, with youth literacy nearing 99 percent, though these rates vary between rural and urban areas.

The country is rich in oil and gas, ranking as the world’s ninth-largest oil producer and third-largest natural gas producer.

How big is Iran?

Located in Western Asia, Iran is the second-largest country in the Middle East after Saudi Arabia and the 17th-largest in the world, covering approximately 1.65 million square kilometres (636,000 square miles).

Iran shares land borders with seven countries, the longest being Iraq, followed by Turkmenistan, Afghanistan, Pakistan, Azerbaijan, Turkiye and Armenia.

Iran covers about one-sixth the equivalent land area of the United States, nearly as large as the state of Alaska.

It is about one-sixth the size of Europe, about one-fifth the size of Australia, roughly half the size of India and about 80 times larger than Israel.

Where are Iran’s main population centres?

Most of Iran’s 92 million people live in the western half of the country, where the terrain features rugged mountains alongside fertile valleys and river basins that sustain much of the population.

With 9.6 million inhabitants, Tehran has been the capital since 1795 and is the country’s largest city. Situated beneath the Alborz Mountains, Tehran’s history dates back more than 6,000 years.

Mashhad, in the northeast, is Iran’s second-largest city with 3.4 million people and a history spanning more than 1,200 years. It is a major religious and cultural centre and is home to the Imam Reza Shrine, which brings in millions of pilgrims from around the world.

Isfahan, the third-largest city, is home to some 2.3 million people. More than 2,500 years old, the city was once the capital of the Safavid Empire, which lasted from 1501 to 1722. Isfahan hosts major educational institutions and is a centre for textiles, steel and manufacturing, along with nuclear and aerospace industries.

Other populous cities across Iran include: Shiraz (1.7 million), Tabriz (1.7 million), Karaj (1.6 million), Qom (1.4 million) and Ahvaz (1.3 million).

Demographic breakdown

Nearly 60 percent of Iran’s population is below the age of 39, according to figures from the United Nations Statistics Division.

The country’s median age is 33-34 years, and about 77 percent of Iranians live in urban areas.

The largest age groups in Iran are those aged 30-34 and 35-39, meaning most of the population was born after the 1979 Islamic Revolution that toppled the Pahlavi Shah regime.

However, there has been a significant emigration of Iranian professionals in recent years, largely driven by economic hardship.

What are Iran’s ethnicities?

Iran is a highly diverse country, both ethnically and culturally. Persians make up approximately 61 percent of the population, while significant minority groups include Azerbaijanis (16 percent), Kurds (10 percent) and others, such as Lurs (6 percent), Arabs (2 percent), Baloch (2 percent) and Turkic groups (2 percent).

Iran is predominantly Shia Muslim, making up about 90 percent of the population, while Sunni Muslims and other Muslim sects account for roughly 9 percent. The remaining 1 percent includes roughly 300,000 Baha’i, 300,000 Christians, 35,000 Zoroastrians, 20,000 Jews, and 10,000 Sabean Mandeans according to the Minority Rights Group.

In border regions such as Kurdistan, Khuzestan and Sistan-Baluchestan, ethnic groups play a key role in shaping the country’s ethnic and religious diversity as well as its regional politics.

While Persian (Farsi) is the official national language, many regions across the country speak a variety of other languages.

Travel company Great Little Escapes has been removed from the ATOL scheme and ceased trading, leaving Brits with holidays booked through the firm in chaos

UK-based travel agency Great Little Escapes, also operating as Our Holidays and Tunisia First, has abruptly ceased trading, casting uncertainty for many travellers.

British holidaymakers are faced with turmoil as bookings fall through following Great Little Escapes being stripped of its ATOL scheme membership and halting its operations.

The Berkshire-based firm touted itself as a provider of the ‘best cheap breaks in the UK’, focusing on city breaks, while Your Holidays boasted a varied offering, including deals for hen and stag dos, LGBT getaways and bespoke packages.

Falling into financial difficulty, the company’s latest figures reveal a near £77,000 loss last year and a hefty £186,000 deficit reported for 2023, says TTG, the travel industry’s news outlet.

READ MORE: Brits face £1,700 fine if caught in popular European holiday spots with prohibited item

In the UK, it’s mandatory for any business selling holidays and flights to possess an ATOL (Air Travel Organisers’ Licensing), providing a safety net for consumers’ finances. The ATOL protection ensures that customers can either continue their planned trip or claim a full refund if a travel operator collapses, reports Wales Online.

Following the company’s sudden downfall, ATOL stated they are “currently collating information from the company” and will issue guidance promptly.

Those potentially impacted have been instructed not to submit claims yet, with warnings that premature attempts will be turned down.

But now hundreds of summer breaks are in jeopardy and holidaymakers are desperate for clarity.

The authority also issued explicit guidance for associated travel agents, noting: “If you are a travel agent of Great Little Escapes LLP and you are currently holding consumer payments which you have not yet paid to Great Little Escapes LLP, you must not use these funds to refund consumers until you have received instructions from the Air Travel Trust.”

The collapse of this latest travel agency is sure to unsettle those thrifty holiday-seekers keen on saving on their bookings to have more spending money for beachside cocktails and souvenirs during their getaway.

What to do if your holiday company goes bankrupt

So, what’s the next step if your travel firm goes under? What rights do you have, and how can you reclaim your hard-earned cash?

Discovering that your holiday provider has folded is every traveller’s worst fear, especially when you’re yearning for that essential escape. Thankfully, various laws and regulations exist to aid you in getting a refund should things take a turn for the worse.

Your first port of call should be to touch base with your travel agent if you arranged your trip through them, to confirm your booking is still valid.

All providers offering services within the EU are bound by consumer protection legislation. According to the European Consumer Centres Network: “If you book a holiday, rental car, accommodation or a flight in the EU, Norway or Iceland and run into problems, rest assured that consumer rights are in place to support you.

“If your flight is cancelled, your baggage is lost, your cruise doesn’t go smoothly, or you miss your train connection, EU legislation will ensure you obtain redress.”

In the UK, travel companies that provide packages, including a flight, and sell them to customers must protect your money through the ATOL scheme.

As the Post Office notes, this means that if you booked your overseas holiday with an ATOL member and it goes bust before you travel, you can apply to the Civil Aviation Authority (CAA) for a full refund. If you’re already on holiday when the company goes bankrupt, the CAA will arrange for you to return home.

ABTA, the Association of British Travel Agents, also provides financial protection for UK consumers who book holidays through ABTA members. This protection ensures that consumers receive refunds or assistance if their travel company goes out of business.

Package holidays and agency booking can also offer travellers extra reassurance and customer service. “Booking through a professional agent gives you the peace of mind that you are protected in the event of any changes to your travel,” said Sarah Davies, a travel advisor from Life Begins with Travel. “Even if just to have someone on the end of the phone to guide you through the process.”

Davies explained that many online travel companies weren’t members of ABTA, though, so it was important to ensure you choose a company with both ABTA and ATOL protection “so you don’t end up out of pocket and that you’re well looked after.”

Look for the ATOL logo when booking, and you should receive an ATOL certificate immediately after booking. You can also check a company’s ATOL status on the CAA website.

If you can’t reach the travel company, contact your airline and accommodation provider directly to confirm your booking and check that they’ve received your payment. If everything checks out, you should be all set to go on your hols.

However, if the booking doesn’t exist or you can’t get through to those companies, possibly because they’ve gone out of business, check your paperwork to determine whether you’ve ABTA or ATOL protection.

Making a claim

The Civil Aviation Authority notes that the refund process is quite straightforward. ATOL-protected consumers complete an ATOL Claim Form, and it then requests the documentation from the ATOL holder issued to the customer.

They will request evidence of payment to the ATOL holder or overseas supplier, depending on your claim type.

In some cases where you’ve paid by credit card, they may direct you to contact your card issuer for a refund. For more details, visit their website.

How to make a claim

1. Check your ATOL certificate or invoice to confirm that the trip was ATOL-protected and lists the ATOL holder.
2. Visit the CAA ATOL Claims Portal to submit your case as the Lead Passenger
3. You’ll need to provide an ATOL certificate/reference, booking and payment details, receipts for any extra costs
4. The CAA then processes the claim and may seek reimbursement through a credit card provider (Section 75), in some cases.

Will Travel insurance cover me?

Travel insurance doesn’t usually cover you if your holiday company goes bust — but some policies do include cover for things like “end supplier failure” or “scheduled airline failure.” It’s definitely worth having a quick look at the fine print to see if you’re protected.

Do I have Credit card protection?

If you haven’t got travel insurance in place at the point when your holiday company goes bust, you may be able to claim back your money through your credit card company.

To be eligible, you need to have paid more than £100 for your holiday or flights and booked directly with the holiday company or airline.

Next steps

• Do not apply for CAA claims before they publish details about a failed ATOL holder
• If you’re overseas, the CAA will inform you of the repatriation plan.
• Upon failure, the CAA list is updated; find it on the ATOL portal .
• Gather all documents: receipts, bookings, and communications; this will support your claim

At a glance:

If a travel company with an ATOL goes bust:

• You’ll get a refund if you haven’t travelled yet.
• If you’re already abroad, ATOL ensures you’re not stranded and helps bring you home.
• It applies to package holidays and some flight-only deals sold by UK companies.

If something goes wrong:

• First, go to the travel company.
• If unresolved, and it’s financial or related to collapse, go to ATOL via the CAA.
• For complaints not involving insolvency (e.g. poor service), escalate to an ombudsman or Alternative Dispute Resolution (ADR) body.

easyJet is a popular budget airline for Brits looking to book a cheap getaway, but passengers will need to act fast if they want to get the best seats onboard for free

easyJet, renowned for its competitively priced airfares with offerings starting from just £25.99 for summer flights, often sees the cost for passengers climb as they add extras to their journey. Those yearning to secure additional baggage or fancy choosing a specific seat will notice their bargain fare gently escalating.

The popular low-cost airline has a clear stance on seat selection; if patrons wish to handpick their seats, they’ll need to dip into their pockets. Explaining their policy, easyJet said: “You can choose where you’d like to sit for a fee. Seats can be selected at the time of booking, or at any time before you check-in, via Manage bookings on our website or mobile app.”

READ MORE: Shoppers say ‘beautiful’ statement jewellery is a ‘compliment getter’

Travelers are given three pricing tiers depending on the type of seat sought – standard, extra legroom, or up-front positions. However, for those unwilling to splurge on seating, early check-in is the tactical alternative, reports the Express.

A feature that distinguishes easyJet from other carriers is the ability to check in as much as 30 days prior to departure. They noted: “If you don’t select a seat we’ll assign seats randomly for free when you check in and will do all we can to ensure everyone on the booking sits together. However, this is not guaranteed, especially when checking in closer to departure.”

It’s wise, therefore, for passengers looking to nab the best available seats available and who wish to stick close to their travelling companions, to act swiftly and check in at the earliest opportunity.

If you’re the type who prefers a specific seat or section of the plane, it might be worth paying in advance. The price of seats fluctuates based on when you book and your preferred location within the aircraft.

Seats in the first row, offering additional legroom, start from £12.99, while up-front or overwing seats with extra legroom begin at £7.99. Other standard seats can be switched for as little as 99p, depending on your desired location onboard and the timing of your booking.

Seat selection can be made at the time of booking, or anytime prior to check-in by logging into manage your booking online or via the mobile app.

One simple trick can help you get plenty more cabin storage space on your cruise ship without having to upgrade to a suite or larger room on holiday

Brits heading on cruise holidays this summer won’t need to fork out for a cabin upgrade if they want extra storage, thanks to a simple but effective trick.

While cruise suites often come with perks like extra storage space, they’re not always within your budget; but opting for a cheaper cabin doesn’t mean you’ll need to pack a little more lightly. In fact, there’s one clever trick that cruise regulars swear by, and all you need to do is pack one extra item.

The insiders over at Cruise Critic revealed the trick, explaining: “In many onboard bathrooms, there’s just not enough space for all your toiletries, cosmetics, jewellery and other personal items you like to keep by the sink and shower. An old favourite trick of many cruisers is to hang up an over-the-door shoe organiser and fill the pockets not with footwear but with hairbrushes, detangling spray and other beauty needs. The cloth organisers are easily foldable to fit in your cruise luggage.”

READ MORE: Cruise passengers can currently get free drinks packages on over 40 sailings in 2025

It wasn’t the only tip they had. If you’re packing lots of toiletries but think you won’t have enough space for things like your shampoo or razor, then the travel experts recommend also bringing a “magnetic or suction hooks to hang on doors and walls to hang toiletries from etc too”.

Of course one of the perks of cruises is that the ships don’t tend to have strict luggage limits, so you can often rock up with two large suitcases and a personal bag (although if you’ve booked a cruise that departs from abroad, check your airline’s luggage limits as these will apply!).

Whatever itinerary you’ve got planned, one cruise expert recently revealed the six items he recommends that you always pack. Out of those, there’s one easy mistake that a lot of people can avoid with a bit of planning.

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According to Bob McGowan, Chief Experience Officer at Ambassador Cruise Line, most people only pack a rucksack for shore excursions in mind, or poolside days on the deck. However, when it comes to the evening time, they suddenly find that they don’t have an appropriate bag for the restaurants and bars. He explained: “There is a common misconception that cruises are only about lounging around”. He explained that while you’ll want a backpack for your onshore excursions, it’s worth thinking about an evening bag too when you’re on the ship.

“Having a compact bag whilst at dinner, enjoying a show or popping to the bar can be handy – helping to avoid that moment of panic when you realise you’ve left your phone in the restaurant – whilst a rucksack is great for a big day of exploring once in port.”

Speaking of the evening, don’t forget to bring something a little fancier than your T-shirt and shorts combo for your adventures. He added: “Whilst the flamboyant and grandiose clothing once associated with cruising is less common now, it is definitely a good idea to bring along a smart outfit with gala dinners and speciality dining options often available on board. On most cruises there will be at least one black tie evening and it’s always better to be slightly overdressed than underprepared. Plus, you’re on holiday – the perfect excuse to get suited and booted for the occasion!”

Do you have a simple travel hack you want to share? Email us at [email protected].

I’M a big fan of small and simple cars because I like value for money more than I do screens and gadgets.

This BYD Dolphin Surf is small and simple.

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Just press and go.

It’s value for money at £18,650.

And yet it’s got a rotating touchscreen and all those gadgets thrown in anyway.

Where’s the catch?

I can’t see one.

It knocks a Dacia Spring and Leapmotor T03 out of the park because it’s a proper car for not much more and it’s comfortably less than the already brilliant-value Renault 5.

Finance from £269 a month with £269 deposit. Or £199 a month with about £3k deposit.

It’ll cost pennies to run.

I reckon many will be bought as second cars but end up being the one owners use the most.

Dolphin Surf has four seats, three with ISOFIX anchor points for the kiddlywinks, and a surprisingly practical boot that’ll swallow the Friday big shop.

Properly comfy seats by the way. Made of “vegan leather” whatever that means.

Big drink holders. Phone storage tray.

Apple CarPlay. Reversing camera.

Adaptive cruise control for your out-of-town runs.

All things that please and all included in the price.

You can even use your little BYD bud as a mobile power bank – running everything from party lights to a fridge.

Now I should spell out that Dolphin Surf comes in two battery sizes.

The entry-level Active gets you a 137-mile battery by the WLTP test and a big enough e-motor to keep you swimming in quick traffic.

Then there’s the £22k Boost nudging 200 miles from the 43kWh battery.

‘BRIM THE BATTERY’

Both use lithium iron phosphate (LFP) chemistry for higher levels of durability and safety.

So you can “brim” the battery every time without depleting it.

Both roll on Hankook tyres. Another positive.

Even the lime green paint job is free.

How safe is it? It’s engineered to attain a four-star safety rating.

The body uses 68 per cent high-strength steel and the car is brimming with anti-crash gear.

The car will be made in Hungary soon – and avoid tariffs.

I told you BYD would quickly chime with UK drivers and the Chinese are already outselling Honda, Citroen, Fiat and more.

There are a load of plug-in hybrids coming next, including a junior SUV and a pick-up truck called Shark.

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Travel enthusiast Laura Bennett, 34, has shared her little-known tip to bag bargain flights, after slashing her air fare on a recent trip to the picturesque Greek islands

Bag the lowest airfares with this genius tip that saved one traveller a whopping £90 on her recent holiday to Greece.

Knowing exactly when to book your flights can sometimes feel like you’re shooting in the dark. Many pay for their travel and hotel well in advance, while others risk waiting until the last minute to see if any sudden sales become available.

Luckily, experts over at Ionian Island Holidays have finally set the record straight after reviewing new travel data that found booking two to three months in advance will get you the best price. This is particularly true for hotspots like Greece, which Laura Bennett, from Bristol, recently visited.

READ MORE: Tourists warning as popular holiday bar ‘charges 100 Euro for a beer’

The 34-year-old spent a fortnight exploring the Greek hotspot of Crete and the Cyclades islands – and managed to get a great deal on her flights. “I’ve made the mistake of booking too late in the past and paid over £300 for a return flight,” she said in a statement sent to the Mirror. “But this year, I booked early and saved more than half that amount.”

“I started checking prices in January for a May trip, and flights were around £120 return. Just a few weeks later, those same seats had jumped to over £200.”

Experts over at Ionian Island Holidays recommend booking your flights ‘as early as possible’ if you’re travelling in key seasons such as between April and June or in September. “These shoulder seasons offer great weather — and fewer crowds — but prices do rise quickly the closer you get to departure,” they added.

Flights in July and August will often be the most expensive, so Laura recommends dodging these dates altogether. Even flying mid-week rather than at a weekend could save you money, if you have no choice but to holiday in the peak summer months. “I once changed my outbound flight by just two days and saved nearly £90,” she said.

Many travel enthusiasts now use price alerts on comparison sites such as Google Flights and Skyscanner. This notifies customers when the fare they’ve spotted has decreased in price – and gives a good indication as to whether you’re overpaying or not.

But sometimes, waiting for a bargain can actually work out more expensive. “In-demand routes like London to Athens or Manchester to Corfu often sell out of their cheapest seats quickly,” the travel pros warn.

“If you see a fare that fits your budget, it’s better to lock it in… Regional airports often have seasonal routes that offer direct access to the islands. It’s worth checking multiple departure points if you’re not tied to one city.”

Do you have a story to share? Email us at [email protected] for a chance to be featured.

The Hajj pilgrimage began on Wednesday. Some 1.8 million Muslims from across the globe are expected to gather in the Saudi holy city of Mecca for the annual gathering that will conclude on June 8.

Hajj is a once-in-a-lifetime obligation for all adult Muslims who are physically and financially able to make the journey.

Throughout the sacred pilgrimage, pilgrims drink from Zamzam, a wellspring believed to have been flowing for more than 4,000 years, nourishing them to this day.

But where does this water come from, and why does it hold such deep significance?

Where is the Zamzam well located?

Zamzam water comes from a well, located within the Grand Mosque of Mecca (Masjid al-Haram), some 21 metres (69 feet) east of the Kaaba.

The Zamzam well is beneath the Mataf area, which is the white marble-tiled space surrounding the Kaaba where pilgrims perform Tawaf.

In 1962, King Saud commissioned the expansion of the Mataf area to better accommodate the growing number of pilgrims. As part of this project, the opening of the Zamzam well was lowered and enclosed in a basement approximately 2.7 metres (9 feet) deep beneath the Mataf.

In 2003, the basement entrances were closed, and drinking fountains were relocated to the sides of the Mataf to allow for further expansion.

Today, pilgrims access Zamzam water through dispensers and fountains spread throughout the Grand Mosque.

Why is Zamzam important to Hajj and Umrah?

Zamzam water is deeply connected to the origins of Mecca and the story of Prophet Abraham (Ibrahim), his wife Hagar (Hajar), and their son Ishmael (Ismail).

According to Islamic tradition, Prophet Abraham left Hagar and baby Ishmael in the desert valley of Mecca by God’s command as a test of faith.

When their provisions ran out, Hagar ran back and forth seven times between the two small hills of Safa and Marwa searching for water.

God responded to her faith and struggle with a miracle: water began to gush from the ground near baby Ishmael’s feet – this became the Zamzam well.

This spring saved their lives and led to the settlement of Mecca, which today has a population of about 2.2 million.

During Hajj and Umrah, pilgrims re-enact Hagar’s search for water by walking seven times between the hills of Safa and Marwa in the ritual of Sa’i and drink Zamzam water following the tradition of the Prophet Muhammad, who praised its purity and healing qualities.

What does Zamzam mean?

According to Islamic tradition, when the Zamzam spring miraculously gushed forth near baby Ishmael’s feet, Hagar tried to contain the water, fearing it would run out.

She is said to have exclaimed “Zamzam”, which is often understood to mean “stop! stop!” or “hold! hold!” as she tried to stop the water from flowing away by gathering it around the spring.

What is the source of the Zamzam aquifer?

Zamzam water comes from a natural underground source beneath the Grand Mosque in Mecca. The well draws water from an aquifer, a layer of rock and sand that holds water, which is refilled by rainwater that seeps in from the surrounding Ibrahim Valley (Wadi Ibrahim) and nearby hills.

The Zamzam well is about 31 metres (101 feet) deep and was originally hand-dug. Water enters the well through loose sand and gravel in the top part, and also from cracks in the solid rock below.

Today, electric pumps bring the water up instead of the old rope-and-bucket method. The well itself is now closed to the public, but the water is available through fountains and dispensers around the Grand Mosque.

The Zamzam well is considered to have flowed uninterrupted for more than 4,000 years. The continuous flow of water and its central role in Hajj and Umrah have been well-documented for centuries.

According to the General Authority for the Care & Management of the Grand Mosque and the Prophet’s Mosque, extraction and consumption of Zamzam vary by season:

• On regular days:
  Water supply: At least 950,400 litres (251,000 US gallons) daily
  Consumption: About 700,000 litres (185,000 US gallons) daily
• During peak seasons (Hajj and Ramadan):
  Water supply: Up to 1.6 million litres (423,000 US gallons) daily
  Consumption: Can reach 2 million litres (528,000 US gallons) daily due to the surge in pilgrims

According to the Saudi visa office, ​​Mecca is expecting to welcome 15 million Umrah pilgrims in 2025.

To manage this demand, the Zamzam well is monitored in real time using digital sensors that track water level, pH (potential of hydrogen; a measure of the acidity or alkalinity of a liquid), temperature, and conductivity. Additional monitoring wells across Wadi Ibrahim help assess how the entire aquifer responds to water use and rainfall.

The Zamzam Studies and Research Centre (ZSRC) estimates how much water can be safely extracted and advises the Grand Mosque authority on sustainable pumping levels. Each year, the Saudi Geological Survey (SGS) issues a pumping schedule, with peak demand during Ramadan and Dhul-Hijjah and the lowest in Muharram.

If water levels fall below a set threshold, pumping is paused to allow the well to recover, ensuring a stable, long-term supply.

How is Zamzam different from tap water?

Zamzam water is clear and odourless, but it has a distinct taste due to its rich mineral content. It is slightly alkaline, with a pH between 7.9 and 8.0, higher than regular drinking water.

A study by King Saud University found no biological contamination or algae in Zamzam water, which are common in other wells and can affect taste and safety.

The minerals in Zamzam water offer several health benefits:

• Fluoride: Helps prevent tooth decay, especially important in hot climates.
• Calcium and magnesium: Present in higher amounts. Calcium is in an ionic form, making it easier for the body to absorb.
• Sodium and potassium: Support hydration, nerve function and muscle health.

Overall, the total mineral count for Zamzam is 835mg/litre compared with Riyadh’s tap water at 350mg/litre.

How is Zamzam distributed?

The Saudi government prohibits the sale of Zamzam water for commercial purposes and strictly regulates its distribution to ensure it is provided as a sacred gift to pilgrims and not exploited for profit.

Pilgrims returning from Hajj or Umrah often bring back a 5-litre bottle of Zamzam water to share with family and friends back home. Because Zamzam water is considered a special gift, airlines typically do not include it in the regular luggage allowance, so pilgrims often carry it separately or follow specific guidelines when transporting it home.

Shipping Zamzam water through Saudi airports is simple and convenient—just follow the guidelines and use the designated containers for a smooth and hassle-free journey.#Makkah_And_Madinah_Eagerly_Await_You#Ease_And_Tranquility pic.twitter.com/de4PLGlo18

— Ministry of Hajj and Umrah (@MoHU_En) March 28, 2025

Saudi authorities have established a sophisticated, multistage system to store and distribute Zamzam water, ensuring it remains clean, safe and easily accessible. Electric pumps transport Zamzam water 5km (3 miles) south to the King Abdullah Zamzam Water Project in Kudai. There, the water is purified and then bottled.

After treatment, the water is stored in two main reservoirs:

• Kudai reservoir: holds 10,000 cubic metres (10 million litres)
• King Abdulaziz Sabeel reservoir in Madinah: holds 16,000 cubic metres (16 million litres)

WITH Brits continuing to count their pennies more than ever before, many are looking for ways on how to get by barely spending. 

From hunting down freebies, to spotting a hidden bargain or downloading apps for discounts, people are trying their best to not overspend. 

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Luckily, money saving experts are sharing their top tips on social media so that everyone can get by without having to scrape the coins. 

Chloe, who is known as ‘chloesdealclub’ on TikTok, has recently shared a video showing how she manages to get a free breakfast from Lidl. 

And the best part about it? There’s no minimum spend either. 

Speaking to her 48.3k followers, Chloe explained that customers just need to download the Lidl Plus app and create a new account. 

She advised to get someone else in your household that doesn’t have one to do this if you have already got one. 

After downloading and signing up for the app, Chloe explained that you should receive three freebie coupons into your app. 

She showed that the coupons include a free Lidl tote bag, a bakery item, and fresh fruit. 

Chloe said: “So go to Lidl and get a pastry and some fruit, or you could even get stuff to make avocado on toast. There’s loads of options.” 

She added: “You’ve got a free breakfast and a bag to carry it home in.” 

In the caption section, Chloe also explained that there’s “no minimum spend so you can get these freebies without buying anything else.” 

The video received 78.5 views and 74 comments after four days of being shared on her account.

Many wanted to share their excitement after hearing the news. 

One wrote: “Got mine. Thank you for sharing.”

A second added: “Free strawberries! I’m going to get everyone in my house to download it!” 

Whilst a third said: “It’s true, I had also downloaded the Lidl app, from which I also got this shopping bag, muffins and many other things.”

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DOES it feel like you’ve tried everything in your quest to lose those final pounds?

While the world is obsessed with Ozempic-like fat jabs, not everyone wants to resort to injecting drugs to shed weight. But what’s the answer when all the fad diets have failed?

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As a nutritionist with over a decade of experience, I’ve seen it all from quick fixes to restrictive plans that rarely deliver long-lasting results. I’m not alone – most professionals in this space would agree that rigid diets don’t work long-term.

But here’s what does…. Rethinking your approach to weight loss and health by focusing on sustainable habits known as diet ‘anchors’.

Anchors are a common concept that many wellness experts (myself included) use with our clients. Think of them as an antidote to fad diets that don’t hold up over time. 

Like the name suggests, these fundamental vows help keep you grounded and consistent. They are easy to weave into your daily routine, making them sustainable, unlike rigid rules that come with most diets. They become so ingrained that they become natural, which is the key to success.

Many of my clients come in thinking they need to overhaul their diet overnight, but when it comes to health, it’s actually the small, steady shifts that have the biggest impact. 

So if you’re fed up of complicated calorie counting, are struggling with flagging energy levels or can’t seem to stick to the new gym routine, try implementing these tried and tested non-negotiable rules to flip the weight loss switch… 

1. BREAKFAST OF CHAMPIONS

It may be the first thing you eat, but breakfast sets the tone for the whole day. The food choices you make have an impact on your blood sugar levels.

Slurping a bowl of milky cereal or a chowing a syrupy stack of pancakes might hit your sweet spot, but sugary breakfasts send your blood sugar levels on a rollercoaster.

What this means, is that after they spike your blood sugar, you soon experience a crash. It results in a mid-morning energy dip and cravings for the biscuit tin come 10am.

Make sure your breakfast choices lean more towards savoury, protein-rich meals to feel fuller for longer with no nasty blood glucose crashes. 

Protein takes more energy to digest than fat or carbohydrates, which means it slightly increases calorie burn, whilst keeping you feeling fuller for longer.

Panfried mushrooms with melted cheese on toast, anchovy and tomato bruschetta or eggs cooked shakshuka style are a protein-fuelled start to the day.

But if you’re limited on time, or on-the-go, try:

• Boil a couple of eggs the night before and serve with salad leaves or wholemeal toast. Make a veggie frittata which can be eaten cold.
• Whizz together a bowl of fruity overnight oats. Pop some oats in a mason jar and cover with milk. In the morning, add a sprinkling of seeds (which are high in plant-based protein), your favourite fruit and a drizzle of honey. 
• Combine plain Greek yoghurt with berries and top with mixed nuts or chia seeds. 
• Nibble a protein bar with a piece of low-sugar fruit such as an apple or pear.

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2. COLOUR, NOT QUANTITY 

Variety is the spice of life, so if you’re eating the same foods day after day you’ll hit a boredom wall and risk nutritional deficiencies. 

To avoid this food rut, rotate the colours on your plate, aiming for a total of nine different shades every day. 

This is easier than it sounds, and the simplest way is to aim for three different vegetables at each meal. 

For example, sneak diced courgette and colourful peppers into bolognese sauces, make use of frozen bagged vegetables into casseroles and soups and add a side salad to your lunch. 

When you lose inspiration, find new recipes on social media; it’s saturated with accounts showing how to make meals that hit all the spots; healthy, delicious, cheap and quick.

Try doubling up on everything you make for a week or two, so that you can freeze portions. That way you always have a healthy meal when you’re in a hurry.

3. UP AND OUT

Kicking back on the sofa and flicking on Netflix might be your current go-to after dinner, but gentle exercise after eating is a science-backed no-brainer weight loss hack that us nutritionists swear by. 

A short walk within a 60-minute window of finishing your meal can help with weight loss as well as ward off disease. It makes all the difference in how your body absorbs carbohydrates. 

A 2023 study published in the Journal of Sports Medicine showed that 20 minutes of walking straight after eating helped muscle cells use glucose more efficiently from the bloodstream which reduces insulin demand and boosts weight loss. 

No time to walk, or stuck at the house? Pace up and down the stairs – set a goal and see if you can increase how many flights you can do over time – or get some chores done around the house.

4. SPICE AND NICE

Lots of us have to make a conscious effort to cook things from scratch. It’s easier to grab ready-to-eat meals for the family, but this is certainly not the best way to lose weight.

If there’s one thing you can do to liven up meals that you’re cooking from scratch – and keep your diet on track – it’s adding flavour. So, include at least one herb or spice at each meal. 

From adding blood-sugar balancing cinnamon to porridge, topping green smoothies with anti-inflammatory golden turmeric and being extra liberal with herbs like sage, basil and parsley in pasta sauces, getting in the habit of seasoning will help to elevate your meals both in taste and nutrition. 

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You can use dried herbs and spices or buy fresh. To keep costs down and wastage low, you can now buy pre-chopped herbs, as well as onions and garlic, in the frozen section.

Want to take it one step further? Create your own little herb garden on a sunny windowsill. Basil, thyme and mint are all super-easy varieties to grow at home. 

5. SELF-WORTH REIGNS

Sustaining motivation to workout and eat well can be difficult at the best of times, but anchoring your thoughts to your goals is the best way to keep your get-up-and-go firing. Keep in mind that success is about consistency, and it’s those small wins that add up over time.

Mantras can help to reinforce your diet choices, so put pen to paper and make up a few that resonate with your goals. 

Some of my personal favourites include “your choices today build results tomorrow”, and “nothing changes unless you change it”.

Self-worth can often shatter on fad diets, but with diet anchors you feel shaped by your positive health choices, so when you do smash one of your micro goals, be kind to yourself.

Even something simple like getting your nails done, or pampering yourself with a candlelit bath, can help to keep motivation high. And if you do fall off the wagon? Don’t beat yourself up for it, every day is a new day with new possibilities to better your health. 

6. PLATE ART

Learning to become meticulous about how you organise your plate is a simple yet powerful anchor that can help to speed up weight loss, and keep those stubborn pounds off.

To build the perfect plate, it’s important to re-think the way you serve your food; Fill half your plate with non-starchy vegetables such as broccoli, cauliflower and peppers as these are high in fibre and contain a hefty dose of nutrients.

Next, dedicate one quarter to protein – this includes foods like eggs, poultry, red meat or tofu to help support muscle health and promote fullness.

Finally, split the remaining quarter between healthy fats, (including avocado, nuts, and seeds), along with complex carbohydrates such as brown rice, wholemeal pasta or sweet potato as these help to sustain energy whilst providing essential nutrients.

The order in which you eat your food can also make a difference to weight loss – it’s a concept called ‘food sequencing’ and can help to improve your body’s insulin response to food.

To practice food sequencing, eat your non-starchy veg first, followed by your protein and healthy fat sources. Save your carbs until last to help minimise blood sugar spikes and aid fullness. 

Louise Pyne is a registered nutritionist. Find her at www.louisepynenutrition.com and on Instagram @loulou_nutrition.

What a balanced plate looks like

How can you make sure you are eating a balanced, filling and nutritious plate at every meal?

Think of your plate divided into different food groups – protein, carbs, fat and fruit and veg.

Protein: David Wiener, training and nutrition specialist at AI-based lifestyle and coaching app Freeletics, told The Sun: “Aim for one to two palm-size portions of lean protein in each meal.”

Protein includes meat (chicken, turkey, pork, beef), beans, peas, lentils and fish.

The NHS Eatwell Guide says to choose lean cuts of meat and mince, and eat less red and processed meat like bacon, ham and sausages.

Aim for at least two portions (two x 140g) of fish every week, one of which should be oily, such as salmon, sardines or mackerel.

Carbs: Carbohydrates should make up about a third of your plate, or a fist-sized portion.

The Eatwell Guide says: “Choose higher fibre or wholegrain varieties, such as wholewheat pasta and brown rice, or simply leave the skins on potatoes.

“There are also higher fibre versions of white bread and pasta.

“Starchy foods are a good source of energy and the main source of a range of nutrients in our diet.”

Fat: Generally the advice is to think of fat like a thumb-sized amount on your plate.

The Eatwell Guide says: “Remember all types of fat are high in energy and should be eaten in small amounts.

“These foods include chocolate, cakes, biscuits, sugary soft drinks, butter, ghee and ice cream.

“They’re not needed in our diet, so should be eaten less often and in smaller amounts.”

But a small amount is still essential for the diet. Try and eat more unsaturated fats (avocado, nuts, olive oil), which are healthier than saturated fats (butter, hard cheese, sour cream).

Fruit and veg: David says: “Make sure you also get lots of colourful fruit and vegetable carbohydrates too.

“Aim for at least five of these portions a day.

“One to two fist-sized portions of fruits and vegetables with every meal is generally recommended.”

Fruit and veg can be fresh, frozen, tinned or dried. You can roast, boil, steam or grill veggies.

Three times in the ninth inning last Friday night in New York, new Dodgers closer Tanner Scott made the same simplistic, save-blowing mistake.

In an inning that saw Scott blow a three-run Dodgers lead — forcing the team into a 13-inning marathon that, despite eventually winning, their overworked bullpen could ill-afford — Scott got to two strikes against a Mets batter, only to leave a mistake pitch over the plate.

To Starling Marte, it was a 1-and-2 fastball up and over the middle, resulting in a leadoff single.

After a one-out walk to Pete Alonso, Scott had Jeff McNeil 2-and-2 before throwing a belt-high heater on the inner half that was ripped for a two-run triple.

Another two-strike count followed to Tyrone Taylor, but Scott’s 1-and-2 slider hung up around the heart of zone, leading to a tying single that marked Scott’s fourth blown save in 14 opportunities this year and raised his ERA to 3.42 — hardly the numbers expected out of an All-Star left-hander signed to a $72-million contract this offseason.

“I think the stuff is still good,” manager Dave Roberts said afterward. “It’s just right now, it just seems like when there is a mistake, they find some outfield grass or put a good swing on it.”

And lately, such mistakes have been coming in more abundance than usual for Scott, highlighting one early-season trend the Dodgers are now working to address.

“Right now, he’s just kind of living in the middle, the midline of the zone,” pitching coach Mark Prior said. “You leave it in that spot, more than likely they’re gonna put a good swing on it.”

Dodgers pitcher Tanner Scott embraces catcher Dalton Rushing after a 3-1 win over the Arizona Diamondbacks at Dodger Stadium on May 21.

(Gina Ferazzi / Los Angeles Times)

For a pitcher who struggled with command issues early in his career — before blossoming into one of the top left-handed relievers in the sport of the last several seasons — Scott is now seemingly suffering from the opposite problem.

So far this year, more than 58% of his pitches have been in the strike zone, a rate that is easily a personal career high (well up from his previous high mark of 52.4% last year) and ranks 18th among qualified big-league relievers.

On top of that, hitters have been on such offerings as well, making contact on 80% of swings against Scott’s pitches over the plate (compared to his 76% career rate) and averaging almost 92 mph of exit velocity on balls put in play (leaving Scott in the seventh percentile of MLB arms when it comes to batted ball contact).

The good news is that Scott has 25 strikeouts and only two walks. Even with his fastball playing a tick down velocity-wise (averaging 96.1 mph this year compared to 97 mph last year), he converted nine of his first 11 save opportunities, squandering only a pair of one-run leads while posting a sub-2.00 ERA through his first 21 appearances.

This past week, however, Scott was knocked around twice: Giving up three runs on two homers to the Arizona Diamondbacks last week (in another game that necessitated extra innings before the Dodgers came back to win) before his ninth-inning meltdown at Citi Field on Sunday.

“He’s actually been pretty good for us,” Roberts said of Scott’s performance overall. “But the last couple, the last two of three, he’s obviously given up leads.”

Scott said his increased aggressiveness in the strike zone has not been by design.

“I don’t even look at it,” he bristled when asked about his rise in in-zone pitch percentage this weekend. “I don’t even look at it.”

But Prior acknowledged it is something on the coaching staff’s radar.

“Obviously, we want strikes; more strikes than balls,” Prior said. “But he gets in situations where he can get into counts, and I think we’re just leaving too many balls in the zone late in counts, instead of going for more miss.”

Friday’s blown save being Exhibit A.

“I’m not putting [guys] away,” acknowledged Scott, whose whiff rate has also dropped to 26.6% this season compared to his 34.7% career average. “I’m not getting the swing-and-miss, and I’m keeping the ball in the zone too much.”

To Prior, it’s even OK if Scott starts “to walk a few more guys,” he said, “[if] in turn he can get more chase out of the zone when you have leverage.”

“He’s still a really good pitcher,” Prior added. “So we’re going to bank on him.”

Dodgers pitcher Tanner Scott throws from the mound against the Arizona Diamondbacks on May 20 at Dodger Stadium.

(Gina Ferazzi / Los Angeles Times)

Right now, the Dodgers don’t have much of a choice.

Fellow high-leverage relievers Evan Phillips (forearm discomfort), Blake Treinen (forearm sprain), Kirby Yates (hamstring strain) and Michael Kopech (shoulder impingement) are all out injured. And while Kopech is on a minor-league rehab assignment, and Yates and Treinen are both beginning throwing programs, Phillips’ absence is starting to become “concerning,” Roberts acknowledged this weekend, with the team’s former ninth-inning fixture now going on three weeks without throwing because of an injury initially expected to keep him out for only the minimum 15 days.

“I’m getting a little kind of concerned,” Roberts said of Phillips, “but hoping for the best.”

It all makes Scott’s performance in save opportunities particularly crucial for the Dodgers right now.

Given the team’s MLB-high bullpen workload this year, Roberts has been forced to be selective when it comes to the usage of the few high-leverage relievers still at his disposal. Having Scott blow games in which the team has already burned its best other relief bullets, and could potentially face the added burden of resulting extra innings, are all taxing side effects the Dodgers are not currently equipped to handle.

“To be quite fair,” Roberts noted of Scott, whose 23 ⅔ innings are only fourth-most in the bullpen, “the other guys have been used a lot more than he has.”

Thus, while Scott might only require simple adjustments, such as better locating his fastball up and out of the zone and more consistently executing his slider in locations that induce more chase, enacting such changes quickly is paramount.

After all, the Dodgers made him one of the highest-paid relievers in baseball this offseason to stabilize their bullpen. And lately, he’s instead been one more source of unneeded flux.

Budget airline Ryanair has shared a simple packing tip which can help passengers “save space” in their hand luggage – and it’s something that is often recommended by travel experts

Ryanair, famed for its budget-friendly fares, has a strict baggage policy that can catch passengers off guard, leading to unexpected fees at the airport. The amount of luggage you can bring depends on whether you’ve purchased a standard fare, chosen Priority, or paid extra for cabin or hold baggage.

No matter your baggage allowance, Ryanair has shared a simple packing tip they claim will help you “save space”. The airline advises against leaving any space unused, suggesting: “Roll your clothes instead of folding. They’ll wrinkle less and you’ll have much more room in your luggage to fit in any extras you pick up while you’re away.”

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This rolling technique is often endorsed by seasoned travellers. For those flying with a standard ticket on Ryanair, only one small bag is allowed free of charge, which must not exceed 40 x 20 x 25cm.

Should your bag be larger than these limits, you might end up paying an additional fee at the airport, so it’s crucial to ensure everything fits within the permitted dimensions.

Lifestyle experts from Oakley have weighed in on the matter, highlighting that the effectiveness of rolling clothes to maximise luggage space actually hinges on the technique used.

They explained: “While the age-old advice of rolling clothes to save space is nothing new, the real game-changer lies in the technique.

“Instead of simply rolling each garment individually, consider layering items within each other before rolling. For example, place socks and underwear inside shirts or pants to create compact bundles that save both space and preve.”

You can boost your luggage allowance by purchasing a Priority ticket which not only allows you to board earlier but also entitles you to a second larger cabin bag measuring 55 x 40 x 20cm and weighing up to 10kg.

When it comes to distributing weight, Ryanair also shared a handy tip for customers, reports the Express. They said: “Do pack your heaviest items, for example, shoes [and] jeans, in the bottom of your wheelie suitcase. You’ll find it’s much easier to roll as the weight will be more evenly distributed.”

Passenger who want to take extra luggage but also save money, in the long run, should always book and pay for any additional bags in advance of their flight. It’s always cheaper to do this online before you arrive at the airport.

What is Ryanair’s luggage allowance?

All Ryanair fares include one small personal bag which can be brought on board, such as a handbag or laptop bag, but this can only measure up to 40 x 20 x 25cm and must fit under the seat in front of you. Anything more than that and you’ll have to pay extra.

Passengers can pay for Priority which entitles them to board via the Priority boarding queue at the gate, plus take one small personal bag measuring 40 x 20 x 25cm and a 10kg bag measuring 55 x 40 x 20cm.

If you’re looking to check in a bag, you have the option to add either a 10kg or 20kg check-in bag to your booking.

However, these must be dropped off at the check-in desk prior to going through security and both options come with an extra charge.