Altitude sickness, or acute mountain sickness (AMS), can affect anyone ascending to high altitudes too quickly, where the air is thinner and oxygen levels are lower. Here’s how you can prevent or minimize the risk of altitude sickness:
Before the Ascent
Acclimatize Gradually:
Ascend slowly. A general rule is to not increase your sleeping altitude by more than 300-500 meters (1,000-1,640 feet) per night once you’re above 2,500 meters (8,200 feet).
Take an acclimatization day every 3-4 days where you don’t ascend further but spend time at the same altitude or even descend slightly during the day.
Pre-Acclimatization:
If possible, spend time at moderate altitudes (1,500-2,500 meters) before your trek. This can be done through training in similar conditions or using altitude simulation devices.
Hydration:
Drink plenty of water. Dehydration exacerbates altitude sickness. Aim for at least 3-4 liters per day at high altitudes.
Diet:
Eat a high-carbohydrate diet as carbs are better metabolized in low oxygen conditions. Avoid alcohol, caffeine, and salty foods which can dehydrate you.
Physical Fitness:
Being in good physical shape can help, but remember, even the fittest can get altitude sickness. Fitness helps with recovery, not prevention.
Medication:
Consult with a doctor about taking acetazolamide (Diamox) a day or two before ascending to prevent AMS. It helps your body adjust to the high altitude by accelerating acclimatization.
During the Ascent
Monitor Your Body:
Pay attention to symptoms like headache, nausea, dizziness, fatigue, or shortness of breath. If symptoms appear, don’t ascend higher until they resolve.
Climb High, Sleep Low:
If possible, hike to higher altitudes during the day, but return to a lower altitude to sleep. This allows your body to get used to the higher altitudes slowly.
Hydration and Nutrition:
Continue to drink plenty of fluids and eat regularly. Small, frequent meals can be better than large ones.
Avoid Over-Exertion:
Pace yourself. High altitude isn’t the place for a personal best in hiking speed.
Supplemental Oxygen:
In some cases, carrying supplemental oxygen can be beneficial, especially for those with a history of AMS.
If Symptoms Occur
Stop Ascending:
If symptoms of AMS appear, stop going higher. If symptoms don’t improve or worsen, consider descending to a lower altitude.
Medication:
If you haven’t been taking acetazolamide, you might start it. For severe symptoms, dexamethasone can be used under medical supervision for cerebral or pulmonary edema.
Rest:
Rest can help, but if symptoms persist, descending is the best cure.
General Tips
Listen to Your Body: Altitude sickness can sneak up on anyone; listen to your body’s signals.
Have an Emergency Plan: Know the nearest lower altitude you can retreat to if necessary, and understand evacuation procedures.
Travel with Others: It’s safer to travel with a group or at least one companion who can recognize symptoms of altitude sickness and assist in case of an emergency.
Altitude sickness can be a significant concern, but with proper preparation, gradual ascent, and attention to your body’s responses, you can significantly reduce the risks. Always remember, the mountains will be there tomorrow; it’s better to descend and try again later than to push through potentially life-threatening symptoms.