How To Avoid Altitude Sickness While Traveling

Traveling to a high-altitude destination? Whether you’re embarking on a bucket-list trek like the Inca Trail or Everest Base Camp, skiing the Swiss Alps, or simply playing tourist in a beautiful alpine town, you may be at risk of altitude sickness.  

Don’t assume altitude sickness only affects serious athletes or those undertaking an extreme expedition: altitude sickness can begin in elevations as low as 5,000 ft and can range from feeling a little breathless to becoming a potentially life-threatening condition.   

The last thing you want is for altitude sickness to ruin your adventures. 

The key to avoiding altitude sickness while traveling is to learn the best ways to acclimatize, understand the symptoms, and know when to ask for help.

It’s impossible to overstate the importance of acclimatization. Taking the time to acclimate to high altitudes, giving your body the chance to adjust, making sure you take care to rest and eat properly, is essential.

Want to know more? Read on. 

What is altitude sickness? 

Altitude sickness, also known as mountain sickness, is a condition caused by the low oxygen levels in the air at high altitudes. This is because the thinner the air gets, the less oxygen you take in per breath — which can make your body feel different.  

It's a common occurrence among travelers and mountain climbers who travel to high-elevation destinations and ascend too quickly for their bodies to adjust. Interestingly, altitude sickness is caused less by the altitude itself and is more related to the speed of ascent — not giving the body enough time to adjust. 

The process typically starts at around 5,000 feet. As you go higher, the odds of experiencing altitude sickness increase. Without enough time to adapt to lower air pressure and oxygen levels in the air at high altitudes, your body responds by increasing your breathing rate and boosting blood oxygen levels. Your body must adjust to operating with less oxygen than usual. If not given enough time to adjust, you’ll develop symptoms of altitude sickness. 

Here’s how altitude is defined: 

• High altitude — 8,000 to 12,000 feet above sea level 

• Very high altitude — 12,000 to 18,000 feet above sea level 

• Extremely high altitude — 18,000 feet and above 

Am I likely to suffer from altitude sickness? 

At about 8,000 feet, roughly 75% of people will feel some symptoms of altitude sickness. 

Depending on a few factors, it can take your body days or even weeks to fully acclimatize. Be aware that physically fit individuals are not necessarily protected — even Olympic athletes get altitude sickness.  

If you’ve suffered from altitude sickness before, you;re more susceptible to experiencing it again. 

Those who live at sea level are also more likely to experience symptoms.  

Additionally, people with certain health issues, such as pre-existing respiratory difficulties, heart issues, or circulatory system disorders can be more susceptible to developing mountain sickness, too.  

What are the symptoms of altitude sickness?  

The symptoms of altitude sickness can range from mild dizziness, exhaustion, and headache to more severe effects and medical emergencies. If you're traveling in high altitude areas, it’s important to be aware of the common symptoms of altitude sickness and recognize when you need to take serious action.  

Symptoms of mild or short-term altitude sickness  

Symptoms of mild, short-term altitude sickness usually begin within 12 to 24 hours after arrival at a destination. Known as acute mountain sickness, common symptoms can include:   

• Dizziness

• Fatigue

• Shortness of breath

• Dry cough

• Loss of appetite

• Loss of energy

• Sleep problems

Symptoms of moderate altitude sickness:  

If symptoms are not addressed, acute mountain sickness can develop into a more serious condition which may include: 

• same symptoms as above, but more intense 

• symptoms not relieved by over-the-counter medicines 

• fatigue, weakness, and worsening shortness of breath 

• loss of coordination and difficulty walking 

• severe headache, nausea. and vomiting 

• tightness or congestion in your chest 

Symptoms of severe altitude sickness  

Severe altitude sickness is an emergency situation, and in some cases it can be fatal. Severe altitude sickness requires immediate lowering of altitude and serious medical treatment.  

Symptoms can include: 

• shortness of breath (at rest) 

• inability to walk 

• confusion 

• cough and a gray, pale, or bluish skin tone 

Altitude sickness prevention tips  

The best way to prevent altitude sickness is by giving your body time to acclimatize, but there are many other things you can do along the way to lessen the impact of symptoms.  

Acclimatization tips:  

• If you're traveling to altitudes higher than 8000 feet, try to spend a night at a medium altitude and head to a higher elevation the next day. 

• Avoid flying into high-altitude cities. If this isn't possible, avoid large meals, alcohol, and being very active after you arrive. Rest and drink plenty of liquids. 

• Build rest days into your itinerary before you start exercising. For example, if you fly to Cusco, Peru to hike the Inca Trail, plan to arrive 2-3 days before the start of your trek to acclimatize in the city before traveling to the mountains.  

Tips when exercising or traveling at high altitudes:  

• Ease into activity at a slower pace. When hiking or climbing above 10,000 feet, increase your altitude by no more than 1,000 feet a day and build a rest day into your schedule for every 3,000 feet gained. If you climb more than 1,000 feet in a day, come down to sleep at a lower altitude. 

• Stay hydrated and drink plenty of water. Your body loses salt and water faster at higher elevations. 

• Avoid alcohol as it affects the body more at higher elevations. This is especially important for the first 48 hours. 

• Avoid tobacco and other depressant drugs including sedatives and sleeping pills. 

• Eat a lot of carbohydrates for energy and increase your potassium intake. Limit meat consumption, as meat can be harder to digest at high altitude.

• Some doctors suggest taking ibuprofen 6 hours before climbing to high elevations. Then take it every 6 hours while climbing to help prevent altitude sickness. Ibuprofen may also reduce the symptoms of altitude sickness if you do get it. Always consult your doctor before taking medication.  

• Sleep at an altitude that is lower than the altitude you were at during the day. For example, if you ski at 9500 ft. during the day, sleep the night before and the night after at 8000 ft. 

• Climbing experts recommend taking along enough tanks of oxygen to last for several days when traveling above 10,000 ft. Oxygen canisters are typically sold at popular higher elevation cities. 

What should I do if I start to experience altitude sickness symptoms?  

Always move to a lower altitude if symptoms of altitude sickness develop. 

If you start to experience any signs of altitude sickness, the best thing to do is to act quickly. Seek medical help as soon as possible. If possible, descend to a lower elevation until symptoms improve before continuing with your hike or other activity. The more serious the symptoms, the lower you should descend. In some cases, it may be necessary to descend all the way back to the starting point. 

In addition, it's important that you take some time to rest and try to stay hydrated. It may also be helpful to take an over-the-counter medicine such as ibuprofen or acetaminophen for headaches, nausea, and other minor altitude sickness symptoms. Finally, be sure to keep an eye on your symptoms and let your companions know if they worsen. 

Altitude sickness can be a very serious condition, so it’s important to take the necessary precautions to prevent it before it becomes a problem. Taking the time to plan ahead and prepare accordingly can help you avoid mountain sickness altogether and ensure that you are able to enjoy your outdoor activities safely.  

Are certain health issues affected by travel at high altitudes?  

Many health conditions can be exacerbated by high altitudes, so it’s always best to consult with your doctor before traveling — particularly if you have a pre-existing condition.  

This is especially important for those with long-term diseases, including: 

• Heart problems 

• High blood pressure 

• Lung issues 

• Sickle cell anemia 

• Sleep apnea 

Pregnant people should also consult a doctor before traveling to high altitudes.  

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