Altitude sickness can be a debilitating thing for folks who first visit high-altitude environments. Altitude sickness is caused by the decrease in air pressure and oxygen levels at higher elevations. Thankfully, there are many ways to prevent and treat it and we’ve got some tips that work for most people. Altitude sickness remedies range from rest and hydration to more extreme measures like supplemental oxygen therapy, but today we will cover the best 8 quick tips on how you can avoid or better yet outright cure your Altitude Sickness!
1. Altitude Training
Altitude training is a process to prepare yourself for potential Altitude Sickness by allowing the body to acclimate before you go any higher. Altitude training involves going to slightly higher altitudes than usual and staying there for 24 – 48 hours.
Altitude sickness symptoms are caused by the body’s reaction to low oxygen levels at high elevations, so it makes sense that allowing your body to acclimate before you go any higher will help prevent Altitude Sickness from happening. If you plan on staying over a mile above sea level, spend a day or two at a halfway point first.
2. Keep Your Potassium Levels Up
Higher altitudes can sometimes lead to the body using up more potassium and lower potassium means more stiffness and cramps – ouch! Luckily you can counter this with potassium-rich foods like bananas, yogurt, avocados, kale, and spinach. Or you could even pick up a potassium supplement to help settle your muscles into the new environment.
3. Drink Plenty of Fluids
It’s important to drink plenty of fluids when at high altitudes because up high you’ll dehydrate quicker than you may be used to. Altitude sickness is often accompanied by headaches, nausea, and fatigue; all of which can be exacerbated by dehydration.
Drink plenty of water and avoid caffeine and alcohol; both of which will dehydrate you further. We recommend limiting caffeine and alcohol for at least 48 hours while you’re acclimating to the heights. One common Altitude Sickness symptom is vomiting, which can cause further dehydration and minerals to be pulled from your body; so staying hydrated is key.
4. Load Up on Calories
The body has to work harder when it is at a higher altitude. That means the body will use more resources than normal. To make up for this, it’s important to eat more calories than you would at lower altitudes.
Altitude sickness can cause loss of appetite and nausea, so it may be hard to eat as many calories as you need, but try your best to get in those extra 500-1000 calories per day. You don’t have to do it all at once; spread it out in small meals throughout the day. Or better yet, load up the day before planning on traveling so your body has a hefty stockpile to work with.
5. Wear Sun Protection
Higher elevations generally come with more powerful UV rays; so even if it’s cloudy outside, always wear sun protection. Altitude Sickness symptoms often include headaches and nausea, which can be exacerbated by being in direct sunlight. Be sure to carry sunscreen (in your lip balm too!), a nice pair of sunglasses, and even a wide-brimmed hat if you’ll be outside for long.
6. Altitude Sickness Medications
Altitude sickness medications are only necessary if you’re already experiencing some form of Altitude Sickness, but they’re a great tool for curing the majority of Altitude Sickness symptoms. Many over-the-counter medications can help with headaches, nausea, and fatigue; so it’s a good idea to pack a small supply just in case.
If you’re feeling ill, there are also prescription medications that can help. Diamox (Acetazolamide) is a prescription Altitude Sickness medication that helps the body adjust to high altitudes. It’s often used by climbers and hikers who are spending a lot of time at high altitudes. Always consult with your doctor before taking any Altitude Sickness medications.
7. Slow Your Pace
There’s a reason why athletes will sometimes specifically train in high-altitude environments! When first hiking or doing any outdoor activities in high altitudes, always remember to take it slow. Physical activity in high altitudes pushes your cardiovascular system to the next level due to the lower oxygen levels.
Additionally, altitude sickness symptoms often take several hours to start showing up, so it’s easy to push yourself too hard and end up getting sick; and pushing yourself when you’re experiencing Altitude Sickness can often make the symptoms worse. Take breaks often; you’ll be able to enjoy the scenery a lot more when you’re not feeling ill.
8. Get Some Rest
Altitude sickness can often be cured by simply getting some rest; but for some, insomnia can be a symptom of altitude sickness. Some folks will even move to lower altitudes at night to sleep. So make sure you’re getting enough sleep and take naps whenever possible; your body will thank you!