How to Deal with Altitude Sickness on High Treks
How to Deal with Altitude Sickness on High Treks
Altitude sickness, also known as acute mountain sickness (AMS), can affect anyone, regardless of their physical fitness or experience. As someone who has dealt with it firsthand on a trek in Nepal, I can tell you it’s humbling. Probably should have led with this: I was in good shape and assumed I’d be fine. I was wrong. AMS often occurs at elevations above 8,000 feet (2,440 meters) when your body fails to adapt to the lower oxygen levels.
Recognizing Altitude Sickness
Early recognition is crucial for preventing more severe complications. I ignored my headache for a day and regretted it.
- Headache
- Nausea
- Dizziness
- Fatigue
More severe symptoms may include:
- Shortness of breath
- Loss of coordination
- Confusion
If you notice the severe symptoms in yourself or someone else, treat it as an emergency. This is not something to push through.
Steps to Prevent Altitude Sickness
Prevention is better than treatment. I learned everything in this section by doing the opposite first.
Ascend Gradually
Give your body time to adjust. Climb no more than 1,000 feet (305 meters) per day above 8,000 feet. Plan rest days for acclimatization. The temptation to push ahead when you feel good is real—resist it. The altitude catches up with you.
Stay Hydrated
High altitudes lead to quicker dehydration. Drink plenty of water and avoid alcohol and caffeine, which can increase dehydration. I know the hot tea feels necessary in the cold, but watch the caffeine intake.
Eat a Balanced Diet
Consume carbohydrates. They provide energy and aid in acclimatization. Avoid overeating; small, frequent meals are better. Your appetite might disappear at altitude—eat anyway.
Use Medication
Preventive drugs like acetazolamide (Diamox) can help. Consult your doctor before starting any medication. I’ve used it on subsequent high treks and it made a noticeable difference, though the tingling in my fingers took getting used to.
Treating Altitude Sickness
Act promptly if symptoms arise. Waiting to see if it gets better is usually the wrong call.
Descend Immediately
The most effective treatment is to go to a lower altitude. Even a few hundred feet can make a difference. Your ego will tell you to stay. Ignore it.
Stay Hydrated and Rest
Drink fluids and get plenty of rest. Avoid further exertion until you feel better. This is harder than it sounds when you’re already behind schedule on a trek, but pushing through makes things worse.
Seek Medical Help
If symptoms persist or worsen, it’s essential to get professional medical assistance. Severe cases may require oxygen therapy or hospitalization. Know where the nearest medical facilities are before you start.
Using Supplemental Oxygen
For some trekkers, especially those on demanding expeditions, supplemental oxygen can be a lifesaver. Here’s how to use it properly:
Portable Oxygen Bottles
Available at many high-altitude trekking destinations. Know how to operate the device before your trek—not during a crisis.
Continuous Flow vs. Pulse-Dose
Continuous flow delivers a steady stream of oxygen, whereas pulse-dose releases oxygen only when you inhale. Choose what suits your needs best. Ask your guide or doctor for recommendations based on your planned route.
Monitoring Your Health
Keeping track of your condition can prevent problems from escalating. I wish I had done this more systematically on my first high-altitude trip.
Use a Pulse Oximeter
Monitors your blood oxygen levels. Readings below 90% at high altitudes could indicate problems. They’re small, cheap, and worth carrying. I bring one on every high trek now.
Keep a Health Journal
Document your daily activities, diet, and symptoms. Helps identify patterns that might contribute to altitude sickness. Looking back at my notes from that Nepal trip, I can see exactly when I should have taken a rest day.
Role of Physical Fitness
While physical fitness won’t prevent altitude sickness, being in good shape helps you manage the demands of high-altitude trekking better. Strong cardiovascular conditioning means your body has more reserves to draw on.
Cardiovascular Training
Include running, cycling, and swimming in your routine. Aim for exercises that boost lung capacity and endurance. Train at elevation if you can—even hiking in moderate mountains before a big trip helps.
Strength Training
Focus on leg muscles to support long treks. Squats, lunges, and leg presses can be beneficial. Strong legs mean you expend less effort on the trail, leaving more energy for adaptation.
Mind Over Matter
Mental preparedness is just as important as physical readiness. High altitude can affect your mood and cognition in ways that catch you off guard.
Visualization Techniques
Picture yourself successfully completing the trek. Mental rehearsals can enhance your confidence and reduce anxiety. It sounds soft, but it works.
Mindfulness Practices
Breathing exercises and meditation can keep you calm. These practices also improve oxygen flow and reduce stress levels. I started meditating specifically because of altitude trekking and now do it at home too.
Tips from Experienced Trekkers
Learning from the insights of those who have been there can be invaluable. These are things I’ve picked up from guides and fellow hikers over the years.
Take Small Steps
Adopting a slow, steady pace helps your body handle the altitude better. Avoid rushing. The porters moving past you at twice your speed have lived at altitude their whole lives—don’t try to keep up.
Protect Your Skin
High altitudes mean increased UV exposure. Use sunscreen and wear protective clothing. I’ve seen bad sunburns at altitude even on cloudy days.
Listen to Your Body
Acknowledge symptoms early. Being aware can prevent small issues from becoming big problems. That’s what makes experienced high-altitude trekkers different—they take warning signs seriously.
Tech Gear That Can Help
Technology can offer some added security and aid during high treks.
GPS Devices
Useful for tracking routes and pinpointing locations. Helps ensure you’re on the right path and can assist in emergencies. Carry backup batteries—cold drains them fast.
Weather Apps
Accurate weather forecasts help you prepare for sudden changes. Conditions can shift rapidly at high altitudes. Download offline maps and forecasts before losing cell service.
Joining a Guided Trek
If you are new to high-altitude trekking, consider joining a guided trek. Professional guides with local expertise offer:
- Knowledge of the terrain
- Experience in handling altitude sickness
- Essential support and care
I did my first major high-altitude trek guided and learned more in those two weeks than I would have in years on my own.
Insurance and Safety
Before embarking on a high-altitude trek, ensure you have comprehensive travel insurance that covers altitude sickness and evacuation. Helicopter rescues are expensive—you don’t want to learn this the hard way.
Check Coverage Details
Read the fine print. Some policies exclude high-altitude activities. Verify that your specific trek elevation is covered.
Emergency Plans
Have clear plans for emergencies. Know the nearest medical facilities and how to reach them. Register with your embassy if trekking in remote international locations. Hope for the best, plan for the worst.
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