High Altitude Trekking Tips

If you’re trekking to high altitude then here are some useful tips.

You can’t easily acclimatise before you go. However there are certainly steps you can take to improve your chances of success in the mountains.

Build Your Knowledge

• If you’re trekking at altitudes of 2500m+ (8000ft+) then build your knowledge about high altitude. Know what it is, how it can affect you, how to trek at high altitude. Learn as much as you can about Acute Mountain Sickness (AMS). Know what it is, how to take precautions, the symptoms and what to do. If you’re on a self-guided trek or trekking alone then this is even more critical to your survival.
• However don’t let it put you off your trek either. By being armed with the right information and support you can ensure your trek is an enjoyable one. Learn from our experiences of trekking in the Himalayas. 
• There are many online resources on high altitude trekking tips that are worth reading. For example this post from the Himalayan Rescue Association or this one on Understanding Altitude by Expedition Base.

Get Advice on High Altitude Trekking

• If you’re on a guided trek then ensure your trekking company or guide is well experienced and reputable in managing trekkers at high altitude – what information information do they provide you? How many rest/acclimatisation days have they built into the itinerary? What do they recommend to both prevent and also treat symptoms of altitude sickness? What emergency equipment do they have e.g. hyperbaric (Gamow) bags. Ask them for their high altitude trekking tips.

Health

• Consult your doctor before you go, so that they can recommend anything specific to help your own situation. You should also ask about how you might be impacted by any medications you might take for high altitude while trekking. For example – could you be allergic to any medication? If you’re already on other medication, would it have any impact on that or should you take different medications at different times of day so that they don’t react or impact each other?
• Be aware of different approaches to medications for high altitude. Some people advocate taking medications like Diamox/Acetazolamide before ascending to altitude to assist in the prevention of AMS. However the other school of thought (which we subscribe to) is not to take it until you are at least showing symptoms of AMS. Otherwise you have very few options left if you do develop symptoms of AMS and they get worse. In that case you’ve either got to descend in altitude or resort to medical evacuation by helicopter. Being diuretics these medications can also cause you to go to the bathroom more often – which can be annoying. Again, consult a professional such as your doctor or trek leader to advise what’s best for you.

Insurance

• Check your travel insurance with reference to trekking at high altitude. Some companies may not insure you over certain altitudes, or not for certain activities. Most trekking companies will ask that you have insurance to cover medical evacuations. Yes we’ve experienced a medevac – read our post about Mera Peak – when things don’t go to plan.

Prepare Yourself

• At high altitude, everything is an effort to do – brushing your teeth, packing your bag, getting dressed … requires collecting your energy, real focus and concentration. There are more than enough challenges to contend with, so do yourself a favour and ensure you’re prepared. Physically, mentally and with the right gear.
• Stock up on medications. Many people get a dry cough, often called the ‘Khumbu cough’ in the Everest region. So consider taking plenty of cough lozenges. Also take plenty of pain killers for altitude headaches though always inform your trek leader if the headache persists

Training

• Decide your own approach. For example, what extra training you might do to build lung capacity? What medications you might take with you? What you’ll do differently on the trek e.g. drink extra water, walk slowly etc? Don’t overtrain, otherwise once you hit high altitude your immune system doesn’t have much left in reserve to counter any illnesses, which can progress rapidly at the higher elevations.
• If swimming is your thing then holding your breath while swimming underwater can be useful to build lung capacity.
• Exercising in an altitude room can be a way to introduce yourself to the feeling of high altitude. These are available in some cities. They may also be able to provide an alti-mask which can simulate you being up to 7000+m. You can’t really acclimatise before you go, as you’ll do that once on the trek. But if nothing else it gets you into the headspace of being in the mountains, Plus, you’ll meet some like-minded people and swap stories on your adventures or even get tips on high altitude trekking from their own experience

On The Trail

• Take it slow and steady – there are no prizes for speed. You’ll only end up being the first one to succumb to altitude sickness
• Wear a buff over your mouth to create moisture at altitude in the dry air.
• Follow the maxim of climb high, sleep low – to help with acclimatisation. Your trek itinerary should allow for this.
• Note that trekking companies often refer to ‘rest days’ for acclimatisation. These aren’t necessarily ‘do nothing’ days (unless you choose to). They usually involve a hike up a nearby hill to get some more elevation before coming back down to your campsite

Eating and Drinking

• Bank those calories – you never know when they will be called on. And make the most of your appetite at the lower altitudes, knowing that you’ll likely eat less up high. Also your tastebuds will be different at high altitude – so try a variety of food to find something you like. Take a collection of different snacks, in case the ones you like at sea level aren’t so tasty up higher. Salt crackers, Pringles and Snickers are common favourites in the mountains.
• Don’t ‘try’ to lose weight on your trek by reducing what you eat – you’ll do that naturally anyway. Your body swells a bit from fluid retention the higher you go. It will go back to normal when you descend. So don’t think that the trek is causing you to gain weight – you need all the calories you can get!
• Stay hydrated by drinking more water than you think you need – at least 3-4 litres a day.

Health

• As you trek higher, be prepared for various illnesses and loss of appetite. Try and eat something for energy. Even soup is useful to give you both liquid and salt, or plain rice. Practice good hygiene.
• Headaches are normal going to altitude, so have a plan to deal with them. Consult your doctor prior to travel or your trek leader, as we can’t recommend what is right for you. In our experience we firstly start by drinking lots of water as that can often shake off a headache. We might then take the standard medications for headaches such as aspirin, ibuprofen or paracetamol. If the headache persists after 12-24 hours or is getting worse or you’re nauseous, consult with your trek leader as you may be developing symptoms of AMS. They can determine what to do next. This might include taking medication for altitude or descending to a low altitude (which is really the only cure). Your trek leader should be watching out for you. But in any case you should keep your trek leader informed of anything that’s not right and of any medications you start taking.

After Your Trek

• Remember to look after yourself after your trek. Your body can take up to a month to recuperate after a long trek, especially one at high altitude.
• Reflect on how well you coped at high altitude. What worked for you and what would you do differently next time?

We hope these high altitude trekking tips are useful to you. You might like to read some of our other posts relating to high altitude trekking or listen to the Training for Trekking podcast we’re featured on which discusses high altitude experiences.