How Can You Avoid Altitude Sickness​?

Altitude sickness, also known as mountain sickness, can affect travellers who ascend to altitudes above 2,500 metres above sea level too quickly. It’s a common concern for those heading to high-altitude destinations, and understanding how to avoid it can help ensure your trip goes smoothly. In this guide, we’ll explain what altitude sickness is, what causes it, and the best ways to prevent it while travelling to high altitudes.

Key Takeaways

Gradual Acclimatisation Helps Prevent Altitude Sickness

To avoid altitude sickness, gradually increase altitude when travelling to high-elevation destinations. Taking time to acclimatise helps your body adjust to the lower oxygen levels.

Stay Hydrated and Choose the Right Foods

High altitudes can cause dehydration and make digestion harder. Drink plenty of water and opt for high-calorie, low-fat foods like quinoa, bananas, and apples to help maintain energy and ease digestion.

Consider Altitude Sickness Medication

If ascending quickly, altitude sickness medication like acetazolamide can help your body adapt. You can consult a healthcare provider about obtaining this through UK Meds before your trip.

What Causes Altitude Sickness?

Altitude sickness is caused by a lack of oxygen at high altitudes. As you ascend, the air pressure decreases, and the amount of oxygen in the air becomes lower. This makes it harder for your body to get the oxygen it needs, leading to the symptoms of altitude sickness. Symptoms can start to appear as soon as you reach altitudes above 2,500 metres, with the severity often increasing the higher you go.

However, altitude sickness is not inevitable. By taking some precautions, you can significantly reduce your risk of experiencing it.

Symptoms of Altitude Sickness

The symptoms of altitude sickness are similar to those of a bad hangover. These include:

• Nausea

• Vomiting

• Dizziness

• Fatigue

In addition to these, other symptoms specific to altitude sickness include:

• Sleep problems

• Shortness of breath

• Loss of appetite

If you experience these symptoms while at high altitudes (or after climbing to a higher elevation), you may be suffering from altitude sickness. These symptoms usually appear 12 to 24 hours after exposure to high altitude and typically improve within one or two days if you give your body time to adjust.

Where Can You Get Altitude Sickness?

Altitude sickness generally occurs at altitudes above 2,500 metres (8,000 feet). In the UK, you don’t need to worry about altitude sickness as the highest point, Ben Nevis, stands at only 1,345 metres (4,412 feet) above sea level. However, when travelling to high-altitude destinations, particularly in areas like South America, Asia, and parts of Africa, altitude sickness is a real concern.

For example:

• Mount Everest in Nepal is about 8,849 metres (29,000 feet) high, where altitude sickness is a major risk.

• La Paz and El Alto in Bolivia are above 2,500 metres, with El Alto being the highest city in the world at 4,150 metres (13,615 feet).

• Mt Fuji in Japan is 3,776 metres (12,388 feet) above sea level, making it another popular spot for altitude sickness among tourists.

How to Avoid Altitude Sickness

Fortunately, there are several strategies you can use to help your body acclimatise to high altitudes and avoid altitude sickness:

1. Use Altitude Sickness Medication

One of the most effective ways to prevent altitude sickness is to take medication like acetazolamide. This medication can help speed up your body’s adaptation to high altitudes, especially if you’re ascending quickly. You can purchase acetazolamide from UK Meds following an appropriate online consultation with a healthcare provider.

2. Eat a High-Calorie, Low-Fat Diet

The foods you eat before and during your trip can impact how well your body adjusts to altitude. High-fat foods can be harder to digest at higher altitudes, making you more susceptible to altitude sickness. Instead, focus on a low-fat, high-calorie diet that includes carbohydrates to help maintain your energy and blood sugar levels. Foods such as quinoa, sweet potatoes, bananas, oranges, and apples are all excellent choices.

3. Stay Hydrated

When travelling at high altitudes, it's easy to forget about staying hydrated, but proper hydration is key to preventing altitude sickness. The air is often drier at high elevations, which can lead to dehydration. Dehydration can exacerbate symptoms like dizziness and fatigue. Aim to drink plenty of water and electrolyte-rich drinks to keep your body hydrated and help you adjust more easily to the altitude.

4. Acclimatise Gradually

If you have a planned trip to a high-altitude location, give your body time to adjust. Acclimatisation involves gradually increasing your altitude to give your body time to adapt. For example, spend a few days at a moderate altitude before heading to a higher elevation. Many professional athletes use specialized equipment or even stay in rooms designed to simulate high-altitude conditions. If this isn’t possible, take it slow and give your body time to adjust.

5. Take Your Time When Climbing

If you’re planning on climbing to higher altitudes, don’t rush. Take your time to ascend slowly to allow your body to acclimatise at each level. Avoid rapid ascension, and when climbing, stop to rest regularly. If you’re descending, take it slow as well, as rushing back to lower altitudes can also put strain on your body. A gradual pace will help your body cope with the change in air pressure and reduce the likelihood of altitude sickness.

Final Thoughts

Altitude sickness is a common concern for those travelling to high altitudes, but by following some simple steps, you can reduce your risk and enjoy your trip. Acclimatising gradually, staying hydrated, eating a healthy diet, and considering altitude sickness medication can all help you stay healthy and safe at higher elevations.

Remember, altitude sickness typically occurs at altitudes over 2,500 metres above sea level, so be aware of the locations you're travelling to. If you're planning a mountaineering trip or visiting high-altitude cities, take the necessary precautions, and you’ll be able to enjoy your adventure without the unwanted symptoms of altitude sickness.