“You’re off to Great Places! Today is your day! Your mountain is waiting, so… get on your way!” – Dr. Seuss
Full disclosure: I am a complete sea-level loving altitude wimp. At about 3,000 feet I start whining about all sorts of imagined ailments, and it goes downhill (actually uphill) from there. I generally shy away from venturing above 5,000 feet, and until this year I had never been above 11,000 feet except in an airplane.
There’s so much nice air down here I say!
However, when a recent opportunity to take a dream trip to Peru arose, my travel drive outvoted my thin air aversion (of course it did), and I signed up for three weeks of hiking, exploring and attempting to sleep between 8,000-13,000 feet. Am I insane? Yes, perhaps.
In preparation I decided to try anything and everything that might take the edge off the peaks and valleys, both physically and mentally. See below for my master plan which for once I actually stuck to.
Spoiler alert – I not only survived the trip, but actually felt shockingly decent throughout. Um, except for that one day when we hiked straight up for, like, ever…
Things you might have to suffer through:
- You will have a lot of body awareness and you will need to talk about it. It’s ok, everyone is talking about it. Be cool with checking in with yourself on a regular basis and providing updates to your guide, your buds, your bunkmate.
- Headaches. Drink water, take meds.
- Reduced stamina. It just is.
- On and off congestion with the changing atmospheric pressure. Saline nasal spray really helps.
- Seriously bizzarro dreams. You do not need to seek psychiatric help. This is a thing.
- Digestive issues including bloating, gas and maybe diarrhea. See above for body awareness pep talk and see below for food recommendations.
- You will pee a lot because your body produces more urine as it works to maintain blood pH and adjust to lower oxygen levels. All the more reason to hydrate!
- Wear sunscreen – UV radiation is no joke.
TIMELINE
A long time before you travel:
- Check in with your doctor to make sure you are in good health for altitude, and to confirm that supplements and prescriptions are all safe for you to take.
- If you’re going really high you might want to have your iron levels checked too.
- Make sure your immunizations are up to date and you have antibiotics just in case. Ugh would suck to be sick up there.
Five days before your ascent:
- No alcohol (sorry!). And really plan not to drink while you’re at altitude either.
- Hydrate. A lot.
Three days before your ascent:
Start taking supplements including –
- Rhodiola rosea – adaptogen that increases resilience to environmental stressors, oxidative stress, physical exercise and blood flow to the brain
- Ginko biloba – dilates the blood vessels in the body which are then able to carry more oxygen to the brain
- Cordyceps – Himalayans claim that it gives them energy and offsets the symptoms of high altitude activities.
- Hydrate. A lot.
Day before ascent:
- Begin prescription altitude medicine acetazolamide (Diamox) if you are planning to take it.
- Continue daily supplements.
- Hydrate. A lot.
- Get a lot of sleep.
Day of ascent:
- Take a preventive pain med like ibuprofen, acetaminophen or naproxen for headache.
- Continue altitude prescription.
- Continue daily supplements.
- Eat protein. Do NOT ascend on an empty stomach.
- Portable oxygen like Boost can make a small difference if you’re feeling ick, but note that you’re just getting a little air and this is NOT the same as receiving medical oxygen
- If you want to obsess you can check your blood oxygen level with a blood oxymeter. 95-100% is normal at sea level. It might drop a little at altitude, but get medical attention if it drops below 90%
- Ginger chews help with unsettled stomach.
- Slow down there tiger! Cool kids know when to take a break and catch their breath.
- Hydrate. A lot. Drink 4-5 liters of water per day!!
Ongoing:
EAT! Your appetite might decrease, but you really need to get your nutrients or you’ll feel like hell.
- Magnesium for muscle function and energy = nuts and seeds, beans and legumes, whole grains, leafy greens
- Vitamins C and E to improve oxygen uptake = lots and lots of fruits and veggies
- Potassium for hydration and electrolyte balance = bananas, dried apricots, coconut water, watermelon
- Complex carbohydrates to boost endurance and even out your energy level. Carbs also require 8-10% less oxygen for metabolism than protein or fats, and a high carb diet has been shown to prevent symptoms of acute mountain sickness = oats, beans, lentils, quinoa, sweet potatoes, and peas
- B12 for red blood cell production = chicken, fish (salmon/trout), eggs, milk, yogurt, cheese. Some people like to get B12 shots. I do not. You do you.
- Dark chocolate and/or cacao high in flavonoids and possibly to increase the nitric oxide in the blood. Ok the science is out on this one, but hey it’s chocolate! At the very least it will make you feel happy!
- Electrolyte Tablets – add to your water bottle to stay hydrated
- Caffeine in moderation to increase oxygen consumption in the body. It also has a diuretic effect, which can help to reduce fluid retention that occurs at high altitudes. Avoid close to bedtime as you’re already going to have trouble sleeping!
- Coco and muña tea have been a staple for just about everyone in the high Andes for literally millennia. Take your cue from the locals.
Steer clear of:
- Sugary foods which can throw your energy into a roller coaster
- Processed foods – hard to digest
- Fatty foods and excessive dairy – hard to digest
- Very salty foods – can lead to dehydration
- Alcohol – it’s dehydrating, and also the toxins are even harder to process at altitude
In summary….
Truly, if I can do this you can do this.
When my husband and son were climbing Kilimanjaro the guides’ daily mantra was “Pole Pole.” Go slow! One step at a time. Rest. Keep an eye on your heart rate. Eat. Be patient. Go high sleep low. Walk around above your home base altitude if possible and then descend to sleep. Don’t ascend too fast. Ask for help asap if you are not feeling well. Don’t tough it out. Drink a lot of water (did I mention that?).
Have fun. Look around. You are here for the view and it’s probably a pretty nice one!!
Resources:
- National Geographic – Altitude
- NatureMed – Best Diet for High Altitude
- CDC – High Altitude Travel
- CDC – High Elevation Travel and Altitude Illness
“You are not in the mountains. The mountains are in you.” -John Muir
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