Preventing Altitude Sickness when Hiking at High Altitudes

The air is thinner at higher altitudes because the atmospheric pressure is lower. Your body will initially have difficulty getting the oxygen it needs, and your performance will suffer. This lack of oxygen can prevent unacclimated hikers from losing up to 50% of their regular physical efficiency at altitudes over 6,000 feet.

Hiking at 8,000 feet (2,500 meters) or higher may cause altitude sickness. Symptoms of altitude sickness include a throbbing headache, fatigue, nausea, loss of appetite, weakness, dizziness, and an inability to sleep.

Undoubtedly, it is difficult to appreciate the incredible high-altitude scenery when feeling miserable. Here are some tips to help prevent altitude sickness.

How to acclimate to higher altitudes:

1. Stay hydrated by drinking plenty of water (3+ quarts per day), even if you do not feel thirsty. Water evaporates faster when the air pressure is lower, leading to dehydration.
2. Eat foods high in carbohydrates, even if you are not hungry. This is important because when there is less oxygen, our bodies use glycolysis (carbohydrate storage) for energy. When those stores get depleted, you will have less energy and move slowly. Scrap the protein because a high-carb diet also requires less oxygen for metabolism and digestion. Whole-grain pasta, brown rice, potatoes, quinoa, corn, oats, and bread are all excellent sources of high-carbohydrate food.
3. Above 8,000 feet, ascend no faster than your ability to acclimate. This should be about 1,000 feet (300 meters) per 24 hours once you reach 8,000 feet (2500 meters) above sea level.
   
4. Practice the “Climb high, sleep low” philosophy. Sleep no more than 1,000 feet higher than your elevation from the night before. For instance, if hiking at elevations exceeding 10,000 feet, sleep at 9,000 feet or lower altitudes at night.
5. Ensure you get enough iron, especially for female herbivores. The body compensates for less oxygen by making more red blood cells to carry oxygen more efficiently. Low iron levels reduce the number of red blood cells, making oxygen less available in your blood and possibly worsening the symptoms of altitude sickness. Iron-rich plant-based foods include soy, lentils, spinach, quinoa, and beans. *Note: Unless you are anemic, iron deficiency shouldn’t be a concern if you eat a varied diet that includes greens. Source: http://www.vrg.org/nutrition/iron.htm
6. Get adequate sleep. Your body makes more red blood cells to carry oxygen into the body that it can extract from the lungs, and most of this cell-building happens when you are sleeping.
7. Breathe deeply. Take slow, deep breaths through your nose, hold for a few seconds, and exhale slowly through your mouth. Deep breathing involves taking slow and long, deep diaphragmatic breaths through the nostrils until your stomach or diaphragm expands and slowly exhaling through the mouth. Practicing deep breathing exercises improves oxygenation and reduces the risk of altitude sickness. See instructions for various types of Pranayama breathing practiced by yogis.
8. Chew coca leaves: In some high-altitude regions like the Andes, chewing coca leaves is a traditional remedy for altitude sickness. Coca leaves contain alkaloids that can help alleviate symptoms like headache and nausea. However, be aware of local regulations and customs. It is illegal here in the U.S. and in many other countries.
9. Consider taking the prescription medication acetazolamide (Diamox). This helps prevent mild altitude illness. This drug makes your blood more acidic (altitude causes blood alkalinity to rise). The acidity stimulates hyperventilation, which balances blood pH by allowing your body to take in more oxygen. Ask your doctor for the prescription.

Don’t want to rely on synthetic drugs for high-altitude hiking?

While medications like acetazolamide can help prevent altitude sickness, some prefer natural remedies. Another natural alternative besides coca leaves is Ginkgo Biloba. Gingko Biloba supplements may help improve circulation and oxygenation, potentially aiding in altitude acclimatization. The herb is from the Ginkgo tree leaves and has been used for thousands of years to treat various illnesses. Other practices include drinking garlic-rich soup.

Ginkgo to prevent altitude sickness

Start taking Ginkgo Biloba 4 – 5 days before hiking, and for the duration of your hike (at altitude). The recommended dose is 80 mg twice a day–morning and evening. Gingko extract will work even faster than the capsules.

Ginkgo works because it thins the blood, improves blood circulation, and allows the brain to tolerate low oxygen levels. As with any supplement, talk with your physician before taking it.

Other Herbal remedies, such as Rhodiola rosea and ginseng, have adaptogenic properties that may help the body cope with stress, including the stress of high altitudes. However, research on their effectiveness in preventing altitude sickness is limited.

What to do if you get altitude sickness

Do not go any higher until the symptoms go away. If your symptoms remain after 1 – 2 days (or worsen), immediately get down to a lower altitude. If you do not acclimate properly, you may develop a severe form of altitude-induced condition such as HACE (High Altitude Cerebral Edema) (swelling of the brain) and HAPE (High Altitude Pulmonary Edema) (fluid in the lungs), both of which can be fatal within 24 hours.

Symptoms of life-threatening altitude conditions include a dry cough, unsteady gait, blueness of the fingers, shortness of breath, fever, nausea, and a headache that will not go away.

It’s essential to listen to your body and seek medical attention if you experience severe symptoms of altitude sickness.

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