How to Conquer Altitude Sickness

Traveling to high-altitude destinations can be an unforgettable experience, offering breathtaking mountain views, stunning treks, and unique cultural encounters. But the higher you go, the thinner the air and that can spell trouble for your body. Altitude sickness, also known as acute mountain sickness (AMS), is a common risk for travelers heading to elevated areas like the Andes, the Himalayas, or even certain parts of Colorado and Peru.

You don’t have to let altitude sickness ruin your adventure. With some planning before your trip and smart strategies during your climb, you can reduce your risk and handle symptoms effectively. Here’s what every traveler needs to know about preventing and managing altitude sickness.

1. Understand What Altitude Sickness Is

Altitude sickness occurs when your body can’t get enough oxygen due to lower air pressure at higher elevations. It typically starts to affect people at altitudes of 8,000 feet (2,400 meters) or higher. Symptoms usually appear within 6-24 hours after reaching a higher altitude and can range from mild to severe.

Common Symptoms of Mild to Moderate Altitude Sickness:

• Headaches
• Nausea or vomiting
• Dizziness
• Fatigue
• Shortness of breath
• Loss of appetite
• Difficulty sleeping

Severe Symptoms (Seek Medical Help Immediately):

• Confusion
• Shortness of breath at rest
• Coughing up pink, frothy fluid (a sign of fluid in the lungs)
• Difficulty walking or maintaining balance
• Severe headache that doesn’t respond to medication

2. Prepare Before You Climb

Altitude sickness is largely preventable if you take steps to acclimatize and get your body ready before you ascend. Here’s what to do:

• Book a Pre-Departure Virtual Travel Clinic Consultation: Speak with a travel health professional who can provide advice on altitude acclimatization, prescribe preventive medications like acetazolamide (Diamox), and recommend hydration strategies.
• Gradual Ascent is Key: If possible, avoid flying directly to a high-altitude destination. Instead, spend a few days at a moderate elevation (around 5,000-8,000 feet) to let your body adjust.
• Stay Hydrated: Dehydration can worsen altitude sickness. Drink at least 2-3 liters of water per day, but avoid excessive alcohol or caffeine, as they can dehydrate you.
• Boost Your Fitness Level: Being physically fit won’t prevent altitude sickness, but it can make your body more resilient. Focus on cardiovascular conditioning before your trip.

3. Manage Altitude Sickness During Your Trip

Even with preparation, you may still experience mild symptoms. Here’s how to handle them:

• Take It Slow: When you first arrive at a higher altitude, avoid strenuous activities for the first 24-48 hours. Give your body time to adjust.
• Stay Hydrated: Keep drinking water consistently. If you’re sweating a lot due to hiking or climbing, consider adding electrolyte packets to your water to prevent dehydration.
• Eat Carbohydrates: High-altitude conditions increase your metabolism, so your body needs more energy. Focus on eating complex carbs like whole grains, fruits, and vegetables.
• Avoid Alcohol and Smoking: Both can worsen symptoms and slow down acclimatization.
• Monitor Symptoms: If symptoms worsen or new ones appear, descend to a lower altitude as soon as possible. Never ignore severe symptoms like confusion, chest tightness, or difficulty breathing.

4. Medications for Altitude Sickness

If you’re planning a trip to a particularly high-altitude area, consider speaking with a healthcare provider about preventive medications.

• Acetazolamide: This prescription medication helps you acclimatize faster by increasing breathing and reducing fluid buildup. It’s most effective when taken 1-2 days before ascent and continued for 2-3 days after reaching high altitude.
• Dexamethasone: This steroid is typically used for more severe cases of altitude sickness. It reduces brain swelling and is only used under medical supervision.
• Ibuprofen or Aspirin: These over-the-counter pain relievers can help alleviate headaches, a common symptom of mild AMS.

5. Know When to Descend

If symptoms become severe or don’t improve with rest and hydration, it’s critical to descend to a lower altitude. Descending even a few hundred meters can significantly alleviate symptoms and prevent serious complications like high-altitude pulmonary edema (HAPE) or high-altitude cerebral edema (HACE). Signs It’s Time to Descend:

• Persistent headache that doesn’t respond to medication
• Difficulty breathing, even at rest
• Confusion or disorientation
• Inability to walk in a straight line

If you’re in a remote area, alert your guide or companions and arrange for evacuation if necessary.

6. Helpful Gear for High-Altitude Travel

Packing the right gear can also help you prevent or manage altitude sickness:

• Pulse Oximeter: A small device that clips onto your finger to measure oxygen levels in your blood. It can help you monitor symptoms of low oxygen.
• Warm Clothing: Cold temperatures can exacerbate symptoms, so layer up to stay warm.
• Sunscreen and Sunglasses: UV exposure is more intense at higher altitudes, increasing the risk of sunburn or snow blindness.

Altitude sickness can put a damper on even the most epic travel plans, but it doesn’t have to. With the right preparation, you can safely explore mountain peaks, remote villages, and elevated landscapes without risking your health.