Our recent travels to the mountains of South America has led us to research what happens to the human body when you travel above 2400 meters, and is there anything you can do to prevent feeling unwell. Below is a basic overview, but please follow the links at the bottom of the page for what can be done to help. It worked for us both, with just slight signs of fatigue in the first few days of going high.
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Altitude
Altitude is the distance above sea level. As you go to higher altitudes, the air becomes thinner and contains less oxygen.
Altitude sickness
Altitude sickness happens when you’re at a height with less oxygen than you’re used to. To note that symptoms appear only to a few people and can be prevented with some attention. There are 3 kinds of mountain sickness but only 1 is common, called Acute Mountain Sickness. Its symptoms can show from 2 to 10 hours after traveling above 2400m.
Symptoms
You could feel: headache, light-headedness, loss of appetite, upset stomach, nausea, feeling tired, weak, cranky or have trouble sleeping.
Do’s
Make sure you drink plenty of water, even while you’re travelling. It’s important to drink a lot of water in order to avoid your chances of being dehydrated, as this will make symptoms worse. To enhance hydration, add sea salt (electrolytes) into your daily meals.
Breathe through your nostrils, slower & deeper than normal.
Dont’s
For the first two days, it’s a good idea to avoid alcohol and caffeine which can increase any symptoms you may face whilst at high altitude.
Don’t skip meals. It’s important that you eat on time so your body continues to be nourished. Complex carbohydrates are a great choice to eat as they will provide your body with consistent energy. Also make sure you are eating plenty of protein, as well as fruit and veggies rich in vitamins and minerals.
Don’t eat any fried foods as they can lead to issues with digestion and make you feel uneasy. A light but high in healthy fats diet will ensure you’re energised. Do your best to avoid processed foods that can make digestion harder.
Don’t practise intense physical activity/training within the first few days. Take it easy until you acclimatise.
Risk factors
- Physical fitness has not been proven to protect you from altitude sickness.
- Ascending to a high altitude quickly.
- Being under the age of 50. Younger adults and children seem to have an increased risk.
- Existing medical conditions like lung disease, heart disease, diabetes are not risk factors, but stress can complicate these conditions, so always be cautious.
- Having had altitude sickness before.
- Having a family history of altitude sickness, since genetics seem to predispose some people more than others.
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Useful links
Natural Remedies to prevent altitude sickness by Simona Zedda
Breathing techniques to prevent altitude sickness by Paul Selvey
See Paul’s YouTube channel for yoga classes, meditations and more breathing techniques.
