How to Acclimatize for High Altitude Treks? Your Ultimate Guide
Trekking in the Himalayas of Nepal falls at the top of the bucket list for adventure seekers and nature lovers. The vast Himalayan landscape allows you to experience the tranquility of the off-the-beaten-path trails leading to beautiful landscapes, unique cultural experiences, and towering peaks. However, the journey presents significant challenges that require trekkers to prepare adequately. Among many, altitude sickness is one of the main risks of trekking in the high-altitude regions of the Himalayas. As you ascend, the air pressure drops, and your body must adapt by producing more red blood cells to carry oxygen more efficiently.In this blog, we discuss how to acclimate for high-altitude treks, know about the probable symptoms of Acute Mountain Sickness (AMS), and its preventive measures.
Acclimatization is an important process of trekking that allows your body to adapt to increasing elevations. This prevents altitude-related sicknesses, which is noticeable for most trekkers above 2,500 meters. As most treks, including the popular Everest Base Camp trek and Annapurna Circuit Trek reach far beyond this baseline altitude, acclimatization becomes non-negotiable.
Why is Acclimatization Important?
Proper acclimatization increases the chances of completing your journey and creating unforgettable memories along the way. It is paramount for preventing altitude-related illnesses. If you are not acclimatized properly, you could face serious and even life-threatening conditions.
When you rapidly ascend into the high-altitude zones, your body will not have enough time to adjust to the reduced oxygen. This can result in Acute Mountain Sickness (AMS). You may face one of several symptoms, including headache, nausea, dizziness, fatigue, and loss of appetite. If you face any of these symptoms, we highly advise informing your guide, as ignoring these can lead to even severe forms of altitude sickness.
Symptoms of Altitude Sickness
Knowing the symptoms of altitude sickness can help prevent more severe complications. The initial symptoms of Acute Mountain Sickness (AMS) or altitude sickness typically appear within 6 to 10 hours of ascending to a higher altitude. A headache is the most common symptom of altitude sickness, and is generally accompanied by one or more of the following:
- Nausea and vomiting
- Dizziness or lightheadedness
- Fatigue and weakness
- Loss of appetite
- Difficulty in sleeping
Himalayan Asia Tours and Travels prioritizes the safety and well-being of our customers. We ensure all our guides are trained to handle emergencies during your trek in the Himalayas. In case you experience symptoms associated with altitude sickness, inform your guide immediately. After assessing your condition, your guide may ask you to rest, descend to a safer altitude, or provide you with necessary medications. In severe cases, a helicopter evacuation may also be required.
If you ignore the initial symptoms, you may experience High-Altitude Pulmonary Edema (HAPE) and High-Altitude Cerebral Edema (HACE). HAPE is a condition where fluid accumulates in your lungs and causes shortness of breath, persistent coughing, and sometimes may result to a frothy or bloody sputum. On the other hand, HACE involves swelling of the brain due to fluid leakage. This causes confusion, loss of coordination (ataxia), hallucinations, and eventually death.
Tips for Acclimatization in the Himalayas
Here are the top tips for acclimatization while trekking in the Himalayas:
- Ascend gradually: It is crucial to trek to a higher altitude at a gradual and comfortable pace. This allows your body to adapt to increasing altitude and cope with the decreasing oxygen levels.
- Climb high, sleep low: Reaching a higher altitude before reverting to a lower point for rest is a highly effective acclimatization strategy. This allows your body to experience the stress of higher elevations for a brief period. Likewise, descending to a safer low altitude lets your body recover better.
- Drink plenty of water: Dehydration can worsen the symptoms of altitude sickness. Drink at least 3-4 liters of water daily to ensure you are well-hydrated.
- Consume a high-carbohydrate diet: At high altitudes, your body requires more energy. A diet rich in carbohydrates, like Dal-Bhat, is beneficial as it provides you with the necessary fuel for your trek.
- Avoid alcohol and smoking: Alcohol and smoking can slow down the process of acclimatization. Additionally, they both contribute to dehydration, resulting in decreased oxygen levels in your body.
- Take scheduled rest days: Our trekking itineraries include scheduled acclimatization days, especially as you reach a higher elevation. These rest days allow your body to catch up and adjust to the new altitude.
- Listen to your body: Pay close attention to how your body is feeling. If you experience any symptoms of altitude sickness, it is crucial to inform your guide and rest until you feel better.
- Maintain a steady pace: Trekking at a slow and steady pace allows your body to conserve energy and acclimate more effectively. If you are new to trekking in the Himalayas, ensure that you don't exert yourself, especially in the initial days.
- Carry medication: After consulting with your doctor, you may take proper medications for altitude sickness, like Diamox. This medication helps speed up the acclimatization process.
- Descend to a safer altitude: In case your symptoms of altitude sickness do not improve, your guide may suggest descending to a safer altitude. Descending to a few hundred meters can significantly improve your conditions.
Planning Your Trek with Experts?
At Himalayan Asia Tours, our guides are medically trained to handle altitude-related emergencies, ensuring your safety is our top priority. Contact us to learn more about our safely-managed trekking packages."