Altitude Sickness during Trekking in Nepal
Altitude sickness happens to trekkers during trekking in Nepal because of sudden elevation changes and low oxygen levels. It is common during trekking in Nepal and quite avoidable if you follow our recommendations. At the same time, if you get altitude sickness during your trek, you can also get over it with the help of our guides, who are trained and certified to give first aid.
*Do note that not everyone gets altitude sickness. Sometimes, physically fit individuals can also suffer from altitude sickness. Everybody reacts differently, and the experience with the rise in altitude can be different for everyone.
Symptoms of altitude sickness:
Below, we have listed all the early symptoms of altitude sickness. If you see any of these symptoms, inform your guide and take necessary steps accordingly.
- Shortness of breathing
- Loss of appetite
- Insomnia
- Nausea
- Dizziness
- Vomiting
- Bad headache
Preventive measures for altitude sickness:
- Do not rush and ascend gradually. Allow your body to adjust to the altitude. Do not remove acclimatization days from your itinerary.
- Drink plenty of fluids, including water, herbal teas, and electrolyte solutions, to stay hydrated at higher altitudes. Aim for at least 2 liters of water per day to prevent dehydration.
- Maintain a balanced diet with high-energy foods to fuel your trek and support acclimatization. Have dal bhat at least in one of your meals.
- Avoid alcohol and tobacco products, as they can contribute to dehydration and aggravate symptoms of altitude sickness.
- Consult your doctor and carry necessary medications with you for general illnesses like indigestion, diarrhea, etc. Diamox is quite famous among trekkers for subsiding altitude sickness. Do consult your doctor about it as well.
- Pay attention to your body's signals and adjust your pace or itinerary accordingly. Don't push yourself too hard, and take rest breaks as needed to prevent overexertion.
- Dress in layers to stay warm and protect yourself from cold temperatures at higher altitudes.
- Do not trek alone in the Himalayas, even if it is a famous trekking route with ample accommodations. Trekker guides are there to not only show you the trail but also assure your safety.
In case you get altitude sickness during the trek- what to do at that time?
- If you experience mild symptoms of altitude sickness, such as headache or fatigue, take a rest break and hydrate yourself with plenty of fluids. Drinking water and herbal teas can help alleviate symptoms and prevent dehydration.
- If symptoms persist or worsen despite rest and hydration, descend to a lower altitude immediately. Descending by at least 300-500 meters (1,000-1,600 feet) can often relieve symptoms and allow for better acclimatization.
- Keep yourself warm and avoid overexertion and strenuous activity until symptoms improve.
- Over-the-counter medications such as ibuprofen or acetaminophen can help get rid of symptoms of altitude sickness, particularly headaches. Anti-nausea medications may also help relieve nausea and vomiting.
- In severe cases of altitude sickness, such as high altitude pulmonary edema (HAPE) or high altitude cerebral edema (HACE), evacuation to a lower altitude or medical facility may be necessary.
Tips for trekkers to make any trek in Nepal smooth and hassle-free
- Be honest about your fitness level and hiking experience before choosing a trek. Consider factors like endurance, strength, and altitude tolerance.
- Research different trekking routes in Nepal and understand their difficulty levels before booking the trek.
- Even if you have strong fitness but you are trekking for the first time in the Himalayas, start with a beginner-friendly trekking route. It will provide you with an idea about the Himalayas range, which is different from any other mountain range on Earth.
- For treks involving significant altitude gain, allow time for proper acclimatization. Ascend gradually, take rest days, and stay hydrated to prevent altitude sickness.
- Train physically by hiking, walking, or engaging in aerobic exercises to improve your cardiovascular fitness and leg strength.
- Pack essential gear and clothing while keeping your backpack lightweight. Include layers for changing weather conditions, sturdy footwear, a first aid kit, and water purification supplies.
- Drink plenty of water throughout the day to stay hydrated, especially at higher altitudes where dehydration is more common. Consume high-energy snacks and meals to maintain stamina.
- Start trekking at a comfortable pace and avoid overexertion. Take regular breaks to rest, hydrate, and enjoy the scenery.
- Pay attention to signs of fatigue, dehydration, or altitude sickness. Listen to your body and adjust your pace or itinerary accordingly.
- Practice responsible trekking by minimizing your environmental impact, disposing of waste properly, and respecting local customs and traditions.
- Prepare for unforeseen circumstances by having a contingency plan in place. Keep emergency funds and contingency days.