How To Handle Altitude Sickness While Trekking

Acute mountain sickness is a kind of illness that usually happens to hikers in elevated conditions. When the body ascends to high altitudes, it needs time to acclimate to the air with less oxygen, and many symptoms can become apparent, ranging from light to serious ones. Knowing what mountain sickness is and why it happens, you can recognize early signs of this problem and take vital precautions to take care of it during the trek.

Acute Mountain Sickness (AMS) is a common illness that affects many hikers and trekkers who venture into high-altitude areas, such as Nepal's Annapurna, Everest, Manaslu, and Langtang regions. When people reach these elevated areas, where the air has less oxygen, their bodies struggle to adjust immediately. 

What Exactly Is Altitude Sickness?

Altitude sickness is a disease caused by the body's inability to cope with low oxygen pressure at higher altitudes. People experience it at different altitudes, but common symptoms are said to start at 8,000 feet or 2,400 meters above sea level. The symptoms initially could be mild-looking, such as headache or nausea, but they could worsen if the body cannot adapt.

Symptoms You Might Experience

• Headache
• Nausea
• Loss of appetite
• Fatigue
• Dizziness
• Shortness of breath
• Insomnia
• Swelling in hands, feet, or face

Why Does Your Body React Differently at Higher Altitudes?

When trekking in Nepal, especially in popular high-altitude regions, you may notice your body behaving differently as you go higher. High altitudes bring a different environment your body isn’t used to, with lower oxygen levels and colder temperatures. Let’s explore why these changes happen and how your body reacts.

• Lower oxygen levels: As height increases, the percentage of oxygen in the blood decreases. This means that feeding muscles and organs properly would be more difficult for the organism. 
• Lower Air Pressure: Because air pressure is low, the mode of respiration in the blood changes. This may further create breathing difficulties and tiredness.
• Increased pulse rate: The heart beats faster and pumps more strongly to deliver oxygenated blood. This can easily lead to headaches and dizziness.
• Dehydration: Mountain air is dry, leading to faster dehydration, upset energy, and nausea.
• Increased Breathing Rate: To take in more oxygen, one's breathing rate would need to increase, which could result in symptoms of lightheadedness.
• Inadequate Acclimatization: The body needs time to acclimate itself; rapid ascents don't allow this, hence the symptoms appear.
• Changes in Blood Circulation: The blood supply is diverted mainly to the core organs, leading to muscle cramps and fatigue.
• Lower Humidity: Dry air can irritate the respiratory tract and increase symptoms such as shortness of breath.

Who is Most Likely to Experience Altitude Sickness?

It does not choose; mountain sickness will strike regardless of whether you are a seasoned hiker or a beginner. The following factors may heighten the chances of feeling its symptoms:

• Rate of Ascent: This increases the risk when one ascends rapidly without proper acclimatization.
• Previous Experience: New hikers, unaccustomed to high elevations, are more likely to be affected.
• Altitude of Hike: The higher the altitude, the more significant the risk of symptoms.
• Health and Fitness: Good fitness is helpful but does not protect you against mountain sickness.

Tips to Avoid Altitude Sickness Before You Trek

Altitude sickness can be a significant concern for trekkers heading to high-elevation destinations like Everest Base Camp Trek, Annapurna Base Camp, Manaslu Circuit, and Langtang Valley Trek in Nepal. When exploring these breathtaking regions, the last thing you want is altitude sickness holding you back. Here are some essential tips to help avoid altitude sickness and ensure a smoother trek.

1. Gradual Ascent
The most frequent trigger of elevation sickness is going upwards too fast. Taking your time can help prevent mountain sickness. Going higher gradually will allow the body to get accustomed to the low oxygen levels. One good strategy that allows time for adjustment is "climb high, sleep low." That way, the body can adapt and reduce symptoms.

2. Stay Hydrated
It is essential to drink plenty of water, as dehydration can increase elevation sickness. Drink lots of water even when you're not thirsty, as one can quickly become dehydrated in the higher, drier elevations faster than one may realize. Avoid alcohol and caffeine-laden beverages, as these items cause further body dehydration and can make acclimatization to the altitude even more difficult.

3. Eat the Right Foods
Fueling the body with appropriate nutrients may help the body function appropriately in high altitudes. Above all, carbohydrates build the energy needed for the body to function appropriately when there is less oxygen in the blood. Frequent and small meals can also avoid nausea, one common high-altitude discomfort symptom.

4. Take Acclimatization Days
Planning acclimatization days of the trek remains one of the most efficient ways of preventing elevation sickness. These are rest days during which one would stay at the same altitude, giving one's body a chance to get acclimatized before going higher. This is important while trekking at higher altitudes because going up too fast can overwhelm the system.

5. Listen to Your Body
Pay extra attention to your feelings during the trek. If you start developing symptoms such as a headache or shortness of breath at any moment, your body is not adapting too well. Don't push through it; take breaks, hydrate, and allow yourself to rest. Sometimes, going down and staying at a lower altitude makes a difference in how you feel. 

How to Identify Symptoms of Altitude Sickness

Altitude sickness can be a natural sneaky killer, so learning the warning signs is essential. The sooner you catch the symptoms, the sooner you can take action before they worsen. Here's how to recognize whether you're starting to suffer from elevation sickness while trekking:

Mild Symptoms

• Headache
• Nausea
• Dizziness
• Fatigue
• Shortness of breath with mild exertion
• Loss of appetite
• Trouble sleeping
• Light-headedness

Moderate Symptoms

• Persistent headache
• Extreme fatigue
• Nausea or vomiting
• Difficulty eating
• Insomnia or restless sleep
• Shortness of breath, even at rest
• Weakness or muscle fatigue

Severe Altitude Sickness

• Confusion or disorientation
• Difficulty walking or maintaining balance
• Severe shortness of breath while resting
• Bluish skin or lips (a sign of oxygen deprivation)
• Tightness in the chest or cough (HAPE symptoms)
• Swelling in the brain (HACE symptoms)
• Loss of consciousness
• Inability to perform simple tasks

What to Do If You Get Altitude Sickness While Trekking

Altitude-related illness can strike at any time, but knowing what to do when it does can make all the difference. If you feel symptoms coming in during trekking, here is how you can handle the situation to ensure your safety.

Stop and Rest

Immediately after starting to feel the symptoms of mountain sickness, stop and rest. Overexertion will exacerbate the symptoms further. Find a comfortable place to sit and relax while drinking water to rehydrate your body. Giving your body time to recover would prevent minor symptoms from becoming grave.

Descend to a Lower Altitude

The best medicine is to go down to lower altitudes as quickly as possible if the symptoms persist or worsen. Sometimes, just a few hundred meters of downward difference can dramatically relieve. If you happen to go trekking with a group, try to convey your condition to the group so that they may facilitate your move downhill.

Stay Hydrated

Drink plenty of water. The worst thing to have when adjusting to an increased altitude is dehydration, which can worsen mountain sickness. Take small sips often. Of course, this rules out alcoholic or caffeinated drinks since these further dehydrate and worsen symptoms.

Take Medication

Various over-the-counter medicines can relieve all the symptoms of elevation sickness. Aspirin may relieve headaches, while Dramamine may deal with nausea. The best over-the-counter medicine for elevation sickness may differ, but in any case, follow the dosage guidelines and always consult a medical professional before use.

Acclimatize Properly

That means after you have rested or gone down in elevation and feel better, your body needs time to acclimatize before you can ascend again.

Plan your trek with acclimatization days in between to help your body gradually get used to higher elevations.

Recovering After Altitude Sickness

• Rest and Hydration: Get enough rest to help your body recover from mountain sickness. Keep your body well-hydrated, replacing the fluids you lost to help your body recover from elevation sickness.
• Gradual Resumption of Activities: Gradually resume your activities until your body regains strength. Avoid heavy exercise for the next few days, which will overexert your system.
• Nutrition: Focus on carbohydrate and protein-laden nutrition, which will help keep your energy level up and repair muscles. Nutrient-dense foods will also help your body recover more efficiently.
• Monitoring Symptoms: Be aware of your feelings, as some symptoms might persist. If these symptoms persist or worsen, seek medical help.
• Consult a doctor: If you experienced severe symptoms, it would be easier to understand how to avoid recurrence. They may recommend specific medications or better approach the next trek.
• Avoid Returning to Altitude Too Soon: Give adequate time for your body to recover before ascending to a high altitude again. Doing so will put you in further danger of getting high-altitude discomfort.
• Learn from the Experience: Reflect upon your trek, focusing on what you could do differently next time. Understanding how your body reacts will prepare you for the next high-altitude adventure.
• Plan Future Treks Carefully: Planning for treks in the future with acclimatization days lets your body get used to little by little. You will automatically reduce your risk of elevation sickness on your next trek if you keep yourself hydrated and pace during the hike.

To Sum Up

While mountain sickness can be formidable for a trekker, it's controllable with the right knowledge and preparation. If you recognize symptoms early in your journey, you will understand your body's reaction to high altitudes and take proactive steps to prevent and recover from mountain sickness. 

Remember three basics: go up in stages, drink lots of water, and listen to your body. With careful planning and awareness, you can enjoy breathtaking beauty at high-altitude landscapes with a minimum risk of elevation sickness.

Ready to explore the heights? Join Real Adventure Nepal for a safe and unforgettable trekking experience in the country!

FAQs

How to prevent altitude sickness while hiking?

Prevent altitude-related illness while hiking by going up slowly so your body can get used to it and not go up too quickly. Keep your body well-hydrated by drinking lots of water on your way up. Also, it is recommended that people avoid alcohol and heavy meals before they get to high altitude to avoid most of the dangers that come with it.

What are the symptoms of hiking altitude sickness?

Symptoms may range from mild to severe, including headache, nausea, vertigo, fatigue, shortness of breath, and loss of appetite. Higher altitude may worsen symptoms. If you experience these signs, try stopping to rest or even descending to a lower elevation to feel better.

Can aspirin for altitude sickness help relieve symptoms?

Aspirin can help with headaches, some of the most common symptoms associated with altitude-related illness, and mild discomfort. Keep in mind the recommended dosage and possible side effects. If symptoms persist or worsen, consult a healthcare professional for further review.

Is Dramamine for altitude sickness effective?

Dramamine helps treat nausea and dizziness associated with mountain sickness and is very helpful for trekkers. It may be taken as a precaution against elevation sickness on the trekking tour. Always consult your doctor before taking any drug.

What is the best over-the-counter medicine for altitude sickness?

To cure sickness, you should take over-the-counter medication, including ibuprofen for headaches and Dramamine for nausea. These medications could help alleviate common symptoms a person may experience, although it is crucial to consult a healthcare professional for recommendations. Always follow recommended dosages to ensure your safety.