Mountains are a traveler’s paradise, but the high altitudes can bring some health risks. One of the most common issues is altitude sickness (also known as Mountain Sickness or Acute Mountain Sickness – AMS). In this article, we’ll cover what altitude sickness is, how to recognize the symptoms, and, most importantly, the best ways to prevent it and stay fit at high altitudes. So, let’s dive into the details!
One needs to have a basic or good knowledge about high altitude sickness and acute mountain sickness to lower your risk of getting affected with AMS on the higher terrains like Sikkim, Ladakh or other northern places in India. I’ve mentioned AMS in one of my blogs where I talked about how it feels like at Umling La Pass which is the world’s highest motorable road.
What Is Altitude Sickness?
Altitude sickness occurs when your body struggles to adapt to lower oxygen levels found at high elevations. According to the Cleveland Clinic, “Altitude sickness is when your body doesn’t have time to adjust to lower oxygen availability higher up in the atmosphere. It’s usually preventable and treatable. When severe, it can rapidly turn into a life-threatening concern.” This is why recognizing the symptoms early is crucial to avoid complications or worsening conditions.
Symptoms of Altitude Sickness
Altitude sickness can show up as early as 8,000 feet, with symptoms ranging from mild to severe. Some of the most common symptoms include:
- Headache
- Nausea and vomiting
- Tiredness
- Dizziness
- Trouble sleeping
- Confusion
In severe cases, it can lead to high-altitude pulmonary edema (HAPE) or high-altitude cerebral edema (HACE), which can be life-threatening.
How to Prevent Altitude Sickness: 5 Essential Tips
Preventing altitude sickness requires preparation, pacing, and paying close attention to your body. Here are five essential tips to help you avoid altitude sickness and stay fit during your high-altitude travels:
1. Ascend Slowly and Gradually
The most important rule is to avoid rushing your ascent. It’s recommended not to gain more than 500 meters (1,640 feet) per day once you’re above 8,000 feet. After every 3,300 feet of climbing, spend an extra day at that elevation to allow your body to adjust.
2. Stay Hydrated
One of the best ways to prevent altitude sickness is by staying hydrated. At high altitudes, your body dehydrates more quickly, so make sure to drink plenty of water—about 3-4 liters per day. Avoid alcohol and caffeine, which can dehydrate you further.
3. Eat High-Carb, Protein-Rich Foods
Fuel your body with the right nutrition. A high-carb, protein-rich diet helps maintain energy levels, and foods like whole grains, lean meats, and fruits are perfect. Avoid heavy, greasy foods as they can slow you down and make symptoms worse.
4. Take Acclimatization Breaks
Acclimatization is key to avoiding altitude sickness. Schedule rest days at specific altitudes to help your body adapt. For example, if you’re trekking in Sikkim or Ladakh, plan your trip to include rest days between climbs, especially after significant height gains.
5. Use Medication When Necessary
If you’re prone to altitude sickness, you may want to take preventive medication like Diamox (Acetazolamide) to help your body acclimate. Always consult with your doctor before traveling to higher elevations to discuss the best treatment plan for you.
Foods to Eat to Avoid Altitude Sickness
The right foods can also make a big difference. Here are some top foods to eat at high altitudes:
- Complex carbohydrates like whole grains (brown rice, oats)
- Lean proteins such as chicken, turkey, or beans
- Electrolyte-rich foods like bananas and oranges
- Hydrating foods like cucumbers, watermelon, and soups
These foods provide the energy and hydration your body needs to stay strong during high-altitude adventures.
Treatment and Medication for Altitude Sickness
If you experience altitude sickness, the first step is to descend to a lower altitude as quickly as possible. Mild cases can be managed with over-the-counter pain relievers for headaches and nausea medication. For more severe cases, oxygen therapy or medications like Diamox and Dexamethasone can help reduce symptoms and prevent complications.
Symptoms of High-Altitude Pulmonary Edema (HAPE) and Cerebral Edema (HACE)
In rare cases, altitude sickness can progress to HAPE or HACE, which are serious conditions. HAPE affects the lungs and causes shortness of breath, while HACE affects the brain and leads to confusion or difficulty walking. These conditions are life-threatening and require immediate descent and medical attention.
Precautions To Take When Symptoms of AMS Show Up
- Check Oxygen level
- Take Diamox
- Consume As Much Liquid As Possible
- Stop Trekking Further If Symptoms Do Not Fade
- Carry Oximeter, Thermometer, and Oxygen Cylinders
Symptoms of Mountain Sickness:
According to Wikipedia, “the symptoms of mountain sickness may include headaches, vomiting, tiredness, confusion, trouble sleeping, and dizziness. Acute mountain sickness can progress to high-altitude pulmonary edema (HAPE) with associated shortness of breath or high-altitude cerebral edema (HACE) with associated confusion. Chronic mountain sickness may occur after long-term exposure to high altitude.” Mountain Sickness or Altitude Sickness is no joke and must be treated with immense importance to avoid any big problem in the future.
Preventive Measures and Tips to Avoid Altitude Illness
- Drink lots of water: As mentioned earlier, staying hydrated is the best way to keep your body healthy and fit at higher altitude and avoid Mountain Sickness. It is prescribed generally that the water intake has to be at least 3 times more than what one person usually takes normally.
- Ascend Slowly and Gradually: Do not rush to reach the top. Every person is built differently and thus, it is important that one ascends and scales at their own suitable paces and not rush to the top without exertion. In a research study it was found out that one should not gain more than 500 m (1640 ft) per day as it increases the chances of AMS.
Avoid traveling directly to a higher elevation and give your body time to adjust to the lower oxygen levels and let it adapt to the climate and the temperature at the height at which you are. After every 3,300 feet of escalation, try to spend an extra day at that elevation without ascending further to properly acclimatize to the surroundings.
- Sleep at lower altitudes: For proper acclimatization, it is recommended to trek at a higher altitude and sleep at a lower altitude. So it is advised to start early and trek through the day and then descend before nightfall. This reduces risks of AMS and gives your body time to acclimatize and adapt to the natural habitat of the higher regions.
- Rest between walks: It is very important for you to take a short and meaningful break between walks and maintain your breath. Maintaining a normal breathing rhythm is very important when traveling at higher altitudes. Owing to the low levels of oxygen you should always save your breath.
- Proper Diet: Taking hygienic high carbohydrate and protein rich food is essential during the trek. You always need that energy to keep you going through the trek. Avoid consuming junk food and food that makes you drowsy because a good long-lasting energy food is important for your trek.
- Say No to Alcohol and Smoking: Consumption of Alcohol and smoking have a severe negative impact on health at high altitudes and no matter how easily everything is available there, it can contribute to the chances of you getting altitude sickness. So you should and you must avoid consumption of any kind of alcohol in the first few days of your trip.
- Minimum Exposure to Cold: One should avoid exposure to cold at higher altitudes and try to be properly covered throughout the trek to avoid frost bites or catching cold. One should avoid cold beverages and cold water at such high temperatures and should keep consuming boiled water instead of normal water. Also, hydration is quite important. So one should include liquid food more and more in their diet like soups and local dishes.
If the itinerary does not allow for gradual travel to a higher elevation, try consulting your doctor about the medicines you can use to prevent or treat altitude illness. Many high-elevation destinations are remote and access to any sort of medical care may be difficult. Diamox is the most used medicine for AMS.
Altitude Illness and How To Avoid Mountain Sickness
Acute mountain sickness (AMS) is the mildest form of altitude illness.
Symptoms Of AMS:
- Headache
- Tiredness
- Lack of appetite
- Nausea
- Vomiting
- Children who cannot yet talk may just seem fussy
Mild cases can be treated by easing symptoms, for example using pain relievers for a headache and paracetamol for basic symptoms of fever. Symptoms should go away on their own within a couple days.
People with altitude sickness should avoid traveling to higher elevations as long as they show symptoms of uneasiness. A person whose symptoms get worse while resting should immediately travel to a lower elevation or must be taken back to avoid serious illness or worse, death.
High-altitude cerebral edema (HACE) is a more serious form of AMS.
Symptoms of High-Altitude Cerebral Edema (HACE)
- Extreme fatigue and Tiredness
- Drowsiness and Fainting
- Confusion and Loss of Ability to think
- Loss of coordination of the Muscles
High-altitude cerebral edema is rare, but it is so serious that it can even cause death. If it develops, the person must immediately move, or be moved, to a lower elevation.
A third type of altitude illness is called high-altitude pulmonary edema (HAPE). It can quickly become life-threatening.
Symptoms of High-Altitude Pulmonary Edema (HAPE)
- Shortness of breath
- Weakness
- Cough and Cold
- Temperature Rising
- Pulse drops
A person who shows such symptoms must immediately be taken to a lower elevation and treated with an ample amount of oxygen. This is a serious issue and should not be neglected.
People With Pre Existing Medical Conditions
The people diagnosed with pre-existing medical conditions should consult with their doctor before traveling to high elevation places.
- People with heart or lung disease should pay attention to have themselves properly checked and consulted before traveling to higher locations.
- People with illnesses like sickle cell anemia, severe pulmonary hypertension, etc., should not travel to high elevations under any given circumstances.
- Pregnant women can make short escalations but they should consult their doctors first. Pregnant women are advised not to sleep at elevations above 10,000 feet.
- People with diabetes need to be aware that diabetes becomes difficult to manage at higher elevations.
Key Takeaways:
- Symptoms of altitude sickness include headaches, nausea, and dizziness.
- Prevent it by ascending slowly, staying hydrated, and taking acclimatization breaks.
- Foods to eat include complex carbs and proteins to fuel your body.
- Medication like Diamox can help with acclimatization, but always consult a doctor first.
Stay safe, and happy travels!
Final Thoughts: Stay Safe and Enjoy Your Journey
Trekking in the mountains is a breathtaking experience, but it’s important to take care of your health along the way. By understanding what altitude sickness is, recognizing the symptoms, and following the best prevention tips, you can stay fit and enjoy your adventure.
