Altitude Sickness Guide for Trekkers – Stay Safe at High Altitudes

Whether Himalayan trekking or Andean backpacking, high-altitude hikes share one problem that's unlike any other in this endeavour: altitude sickness. Technically known as Acute Mountain Sickness (AMS), even the top-notch conditioned hikers are its victims, and if not taken very seriously, it can also initiate some unpleasant complications.

What is Altitude Sickness?

Altitude sickness occurs when your body is unaccustomed to the reduced levels of oxygen present at high-altitude places, typically above 2,500 meters (8,200 feet). Climbing, the air is thinner, and it becomes more difficult for your body to fuel itself with the oxygen it needs.

Symptoms of Altitude Sickness

• Headache: The most common and first symptom of altitude sickness is a severe, persistent throbbing headache. It is most commonly occurring during the time of climbing to high altitude. Brain blood vessels become overworked as there is less oxygen, thus causing pressure and pain.

• Nausea and Vomiting: As your body attempts to adapt to the lower levels of oxygen, your digestive system is disturbed and causing nausea. In severe situations, it can continue to vomit, further weakening and dehydrating you.

• Lightheadedness and Dizziness: The most frequent symptom of trekkers is dizziness or spinning at higher altitudes. It is due to the insufficient supply of oxygen to the brain, and it can affect your coordination and balance and lead to falls or injuries.

• Fatigue and Weakness: You can even experience unnatural weakness or tiredness even after performing a very small amount of work. It is because your muscles are receiving less oxygen and power, and low-intensity trekking work is extremely exhausting in comparison to regular work.

• Breathlessness: Shallow and fast, most frequently when one is attempting to walk. Since they are at a higher altitude, the air has less oxygen, and therefore lungs struggle to breathe in sufficient oxygen even at rest.

• Loss of Appetite: Loss of appetite is going to happen to most people at high altitude, and what that means is that the body will be unable to generate energy and retain heat. With vomiting, it will create a fast worsening if not controlled.

• Altitude Insomnia (Trouble Sleeping): Sleep disturbance must take place at high altitude due to irregular patterns of breathing (periodic breathing), hypoxia, and stress on the body. Disturbance in sleep loss is also said to cause acclimatisation and recovery from sleep loss disturbance.

• Swelling (Oedema): Swelling of the foot, hand, or face can be transient in the form of water retention. In the most severe case, the lung or brain fills up (HAPE or HACE) and is are medical emergency.

• Loss of Coordination or Confusion (Severe Symptom): If altitude sickness had caused High Altitude Cerebral Oedema (HACE), then the individual will be confused, hallucinate, and be unable to walk in a straight line. All these are indicators of swelling in the brain and should be addressed by immediate descent and proper medical care.

• Chest Tightness and Cough (Severe Symptom): Recurrent cough, respiratory distress at rest, and chest congestion may be the presenting symptoms of High Altitude Pulmonary Oedema (HAPE). It is an emergency condition due to a fluid leak in the lung, and evacuation to low altitude region as soon as possible is to be achieved.

Prevention of altitude sickness

• Ascend Gradually: Preventing altitude sickness is best done by acclimatising your body to altitude. Climbing to heights over 2,500 meters (8,200 feet), limit daily ascents to 300–500 meters (1,000–1,600 feet). Have rest or acclimatisation days too, every 3–4 climbing days. Climbing slowly will allow your body to adapt to low oxygen levels and thus reduce the likelihood of developing AMS.

• Drink plenty of water: Dehydration worsens altitude sickness. Dry and cold air at high altitudes minimises body water loss through breathing and sweating. Take at least 3–4 litres of water every day. Don't dehydrate your body by drinking tea/coffee, and alcohol. Hydration keeps your blood oxygenated and acclimatises your body easily.

• Avoid Alcohol and Smoking: Both cigarette and alcohol smoking are hazardous to oxygen consumption and flow. Alcohol is a diuretic, and an individual can become dehydrated. Smoking decreases lung function and oxygen uptake, which will again worsen the effects of altitude sickness. Both are better not used at all during acclimatisation to higher altitudes to give your body as much time as possible to adjust.

• Eat a High-Carbohydrate Diet: Way up, your body uses energy more and faster and burns calories faster. Food containing carbohydrates provides oxygen consumption and energy provision. Carbohydrates provide more energy per ounce of oxygen consumed than fats and proteins, and are needed for efficient metabolism when there is minimal oxygen consumption. Rice, pasta, potatoes, fruits, and whole grains are the destination of your journey.

• Take Acetazolamide (Diamox) as needed: Acetazolamide or Diamox is the medication that acclimatises by changing the ph composition of the body and making you breathe harder. You can take it so that you might not get AMS in case you've taken it earlier in advance during meals or even while climbing. But consult a doctor before you take it, especially if you already have a sickness or are taking medicines.

• Rest Days: Scheduling your treks with strategic rest days will allow your body to acclimate to higher elevations. Rest days are trekking, but not ascending a lot of elevation. This rotation provides time for your body to learn to adjust your reaction to fewer oxygen molecules and put you in conditioning for the next climb more effectively.

• Rest at Lower Elevations: Being a stickler to the "climb high, sleep low" rule will lower your risk of developing AMS considerably. Climbing higher during the day but lower at night is what it's all about. It acclimatises the body gradually instead of shocking the body with fluctuating oxygen levels at night.

How to Stay Safe on High Treks

• Climb Slowly and Give Yourself Time to Acclimatise: Climbing too high doubles your chance of developing altitude sickness. Your body must adjust to decreased oxygen levels, so climb slowly, not more than 300–500 meters each day over 2,500 meters. Have rest days to give your body a chance to adjust to the environment.

• Fluid Consumption Regularly and Healthy Meals: Higher elevation dries you out faster than when you're on home turf, so drink more fluids — at least 3–4 litres per day. Carb loading, as this gives you a quick energy buzz and is easier on the system with less oxygen available.

• Do not drink, Smoke, and Exercise During the First Few Days: Cigarette smoking and booze prevent your body from absorbing oxygen. Stay away from them whenever possible, especially during the first few days of climbing. Also, don't overexert yourself at high altitudes; allow your body to acclimatise first before it becomes exhausted.

• Identify Signs of Altitude Sickness: It is also necessary to be aware of the symptoms of Acute Mountain Sickness (AMS) at its initial stage, such as headache, nausea, dizziness, and shortness of breath. Descend at once if such symptoms are observed and report for help. Stop climbing at once if such symptoms are observed and rest.

• Obey a Doctor's Prescription in Taking Medicines: Preventative drugs like Acetazolamide (Diamox) may be employed to accelerate acclimatisation. These have to be prescribed by a physician. Ibuprofen or anti-nausea medication may aggravate symptoms in mild AMS.

• Travel with an Experienced Guide or Group: A guide with training will know what to do with altitude sickness and will have life-or-death decisions to make if one of his team members is showing signs of AMS. Trekking alone is unsafe, particularly in high altitudes, so always plan according to group trekking.

• Carry Mandatory Safety Equipment: Guru and Essentials will carry a first aid kit, AMS meds, oxygen, pulse ox, and warm accessories. There's a big snow every night and also snowy weather, so come ready for everything.

• Hear Your Body's Limit and Do Not Push Through Symptoms: It's stupid to ignore warning signals. If you do become ill, rest and reassess. Never push on, hoping the feeling will go away. Altitude sickness strikes quickly, and always descending is best.