Essential Tips for Preventing Altitude Sickness While Trekking

As you lace up your hiking boots and set out on your high-altitude trekking expedition, the air grows thinner with each step, presenting both the thrill of adventure and the challenge of acclimatization. Altitude sickness can hinder your trekking experience, making it difficult to enjoy the journey. It is very important to deeply understand the effect of altitude sickness on a trekker.

So in this blog, you will be getting detailed information about altitude sickness, its symptoms, ways of prevention, and many more.

Understanding Altitude Sickness

Altitude sickness, also known as acute mountain sickness (AMS), is a condition that occurs when the body is unable to adjust to the decreased oxygen levels at higher altitudes. It typically occurs above 2,500 meters (about 8,000 feet) and can affect individuals who ascend too quickly.

Altitude sickness can be recognized by its symptoms. The initial symptoms of altitude sickness are mentioned below.

• Headache
• Lethargy
• A drop in performance
• Lack of coordination
• Insomnia
• Appetite loss
• Dizziness
• Nausea
• Vomiting.

Whereas, the symptoms of severe altitude sickness include:

• Breathlessness
• Heart palpitations
• Blue-tinged skin and nails due to lack of oxygen (cyanosis)
• Frequent coughing because of fluid in the lungs
• Sputum may be frothy or tinged pink with blood from the damaged lung tissue
• Irrational behavior, such as refusing to acknowledge symptoms
• Inability to sit up or walk in a straight line.

The three stages of altitude sickness

Acute Mountain Sickness (AMS)

Acute Mountain Sickness (AMS) represents the initial stage of altitude sickness, typically emerging within hours of ascending to high elevations. Its symptoms are generally mild but can significantly impact well-being, including headache, nausea, fatigue, dizziness, and disrupted sleep patterns. AMS serves as a crucial indicator of the body’s struggle to adapt to decreased oxygen levels at altitude. Though often manageable with rest and hydration, ignoring AMS symptoms can lead to more severe altitude-related complications.

High Altitude Cerebral Edema (HACE)

High Altitude Cerebral Edema (HACE) is an advanced and potentially life-threatening stage of altitude sickness characterized by the accumulation of fluid in the brain. Symptoms of HACE include severe cognitive impairment, such as confusion, disorientation, and hallucinations, alongside ataxia, difficulty walking, and worsening headaches unresponsive to pain relief medication. Prompt recognition and treatment of HACE are critical, as delaying intervention can result in neurological damage or death. Immediate descent to lower altitudes and medical assistance are imperative for individuals experiencing HACE.

High Altitude Pulmonary Edema (HAPE)

High Altitude Pulmonary Edema (HAPE) represents a severe manifestation of altitude sickness involving the accumulation of fluid in the lungs. Symptoms of HAPE include extreme shortness of breath, coughing up frothy or pink sputum, rapid heartbeat, chest tightness or pain, and cyanosis (bluish discoloration of the skin). HAPE necessitates urgent medical attention and immediate descent to lower altitudes to alleviate symptoms and prevent further deterioration. Failure to address HAPE promptly can lead to respiratory failure and death, underscoring the critical importance of recognizing and responding to its symptoms during high-altitude excursions.

Factors that contribute to Altitude Sickness

Several factors contribute to the development and severity of altitude sickness, including:

Rapid ascent

Rapid ascent involves climbing to higher altitudes too quickly, leading to altitude sickness symptoms due to insufficient acclimatization to decreased oxygen levels. It’s risky for those unaccustomed to high altitudes, increasing the chance of severe altitude sickness. To minimize risks, ascend gradually, take breaks, stay hydrated, and monitor symptoms carefully.

Low oxygen levels

As altitude increases, the concentration of oxygen molecules in the air decreases, making it more challenging for the body to obtain an adequate supply of oxygen. This can lead to hypoxemia, a condition characterized by low levels of oxygen in the blood. In extreme cases, prolonged exposure to low oxygen levels can result in altitude sickness, hypoxia-related illnesses, and even death. It’s essential to acclimatize gradually to high altitudes to allow the body time to adjust to the decreased oxygen availability and minimize the risk of altitude-related complications.

Individual susceptibility

Individual susceptibility refers to how different people react to altitude, with some being more prone to altitude sickness due to factors like genetics, health, and previous experiences. Factors influencing susceptibility include respiratory and cardiovascular health, age, fitness level, and pre-existing medical conditions. Understanding personal susceptibility can help individuals take necessary precautions, like gradual ascent and proper hydration, to minimize the risk of altitude sickness at high elevations.

Inadequate acclimatization

Inadequate acclimatization occurs when the body doesn’t have enough time to adjust to changes in altitude. This often happens when individuals ascend too quickly to high elevations, not allowing sufficient time for physiological adaptation to the reduced oxygen levels in the air.

Without proper acclimatization, the body may struggle to cope with the altitude, leading to altitude sickness symptoms such as headache, nausea, fatigue, and dizziness. Gradual ascent, rest days, and staying hydrated are essential for ensuring adequate acclimatization and minimizing the risk of altitude-related illnesses during travel to high elevations.

Dehydration

Dehydration worsens altitude sickness by amplifying its symptoms and hindering the body’s ability to acclimatize to higher elevations. At high altitudes, the dry air and increased respiratory rate lead to greater water loss through breathing, urine output, and sweating. This compromises the body’s optimal function and can worsen symptoms such as headache, fatigue, dizziness, and nausea, common to both dehydration and altitude sickness. Proper hydration, including water and electrolyte-rich beverages, is crucial to prevent dehydration and minimize altitude sickness symptoms.

Altitude sickness prevention techniques

Altitude sickness is very preventable, and there are a few keys to prevent altitude sickness while trekking. They are:

Limit how fast you ascend

Altitude sickness is more likely when you ascend too far and too fast. A slower ascent is ideal for preventing altitude sickness. At 8,202 feet (2,500 meters), the recommendation is ascending no more than 984 feet (300 meters) to 1,640 feet (500 meters) per day. The starting altitude for the day is where you last slept. And if you ascend quickly early on because you flew to a high-altitude destination, factor that into your plans!

Take rest days to acclimate

At 8,202 feet (2,500 meters), experts recommend a day of initial rest to acclimate. If you continue ascending, rest every third day. Above 14,000 feet (4,267 meters), a two-day rest per 1,000 feet is recommended.

Sleep at a lower altitude if possible

If you can, ascend during the day and return to a lower altitude to sleep. That can make altitude sickness less severe and make it easier to acclimate.

Preventive medications

Medications like acetazolamide or nifedipine can prevent altitude sickness and treat it. Phosphodiesterase (PDE) inhibitors like sildenafil and tadalafil can also serve as preventive medications.

Hydration and nutrition

Stay hydrated with plenty of water. Eat small, frequent meals rich in carbs, fruits, veggies, and lean proteins. Pack lightweight snacks like nuts and dried fruits. Prioritize foods high in potassium, magnesium, and iron. By staying hydrated and nourished, you can minimize altitude sickness symptoms and optimize your performance at high altitudes.

Avoid alcohol and caffeine

Alcohol and caffeine can both have dehydrating effects on the body, which can be particularly problematic at high altitudes where dehydration is already a concern. Additionally, both alcohol and caffeine can disrupt sleep patterns, which may already be affected by altitude. Therefore, avoiding these substances can help maintain hydration levels and reduce the risk of altitude sickness.

Altitude sickness hacks

Altitude sickness can cast a shadow on high-altitude adventures, but there are several effective hacks to mitigate its effects. Hydration is paramount; drink plenty of water and electrolyte-rich beverages to combat dehydration, a common trigger for symptoms. Consider altitude sickness medication like acetazolamide, under medical guidance, to assist in acclimatization.

Portable oxygen canisters offer quick relief for symptoms like shortness of breath. Deep breathing exercises can also aid in oxygen uptake and alleviate discomfort. Ginger supplements or tea may help soothe nausea while consuming light, high-carb meals supports sustained energy levels. Prioritize gradual ascent, rest days, and proper nutrition to prevent altitude sickness before it starts, ensuring a safe and enjoyable journey to higher elevations.

In essence

Altitude sickness poses challenges for adventurers ascending to higher elevations, but with the implementation of effective strategies, its impact can be minimized. By integrating all the tactics mentioned in the blog, travelers can navigate altitude sickness with resilience, ensuring a safe and enjoyable journey to the heights of their adventures.