How to Prepare for a Trip to a High-Altitude Destination

What to do before and during a high-altitude adventure

Whether you’re preparing to hike the Inca Trail to Machu Picchu, summit a peak in the Himalayas, or explore the breathtaking landscapes of the Andes, traveling to high-altitude destinations can be an exhilarating experience. However, high altitudes—typically defined as anything above 8,000 feet (2,400 meters)—come with unique challenges that can impact your body’s performance and overall health. To ensure you have a safe, enjoyable adventure at high altitudes, preparation is key. Here’s how to get ready for your trip and make the most of your experience.

1. Understand the Effects of High Altitude

At higher altitudes, the air pressure drops and oxygen levels decrease, which can affect your body in several ways. Common symptoms of altitude sickness include headaches, nausea, dizziness, shortness of breath, and fatigue. While these effects can affect anyone, women may experience altitude sickness differently due to hormonal fluctuations or other factors. Understanding how your body reacts to altitude is crucial in preventing and managing potential issues.

Key Symptoms of Altitude Sickness:

• Headache

• Nausea and vomiting

• Dizziness or light-headedness

• Fatigue and weakness

• Shortness of breath, especially with exertion

2. Train Your Body for the Physical Demands

High-altitude adventures often require significant physical effort, especially if you're trekking, climbing, or engaging in outdoor sports. Training your body before the trip can make a world of difference in how well you handle the physical challenges.

Tips for Preparing Your Body:

• Cardiovascular Training: Focus on building your endurance through activities like hiking, running, cycling, or swimming. Aim for at least 30 minutes of moderate-intensity cardio, 3-4 times per week.

• Strength Training: Strengthen your legs, core, and upper body to handle the demands of rough terrain. Incorporate exercises like squats, lunges, planks, and push-ups into your routine.

• Stair Climbing or Hill Hiking: To simulate the challenges of high-altitude treks, incorporate stair climbing or uphill hikes into your training. Carrying a weighted backpack during these sessions will also mimic the conditions you'll face while traveling.

• Altitude Acclimatization: If possible, spend time at higher elevations before your trip to allow your body to adapt to the lower oxygen levels. Even spending a few days at 5,000–6,000 feet can help.

3. Acclimatize Slowly to the Altitude

One of the most important steps in preparing for a high-altitude adventure is to allow your body time to adjust to the thinner air. “Climb high, sleep low” is a common strategy to minimize altitude sickness: ascend gradually, but spend the night at a lower elevation to give your body time to acclimatize.

Acclimatization Tips:

• Arrive Early: Arriving at your high-altitude destination a few days before starting strenuous activities allows your body to adapt gradually.

• Take It Slow: Don’t rush your ascent. Gradually increase your elevation, allowing for extra rest days if needed.

• Hydrate Often: Dehydration can make altitude sickness worse. Drink plenty of water, even if you don’t feel thirsty.

• Limit Alcohol and Caffeine: Both alcohol and caffeine can dehydrate you, so it's best to limit their consumption while at higher elevations.

Machu Picchu is at 2,430 meters (nearly 8,000 feet) and can take your breath away from the pure majesty and the high altitude

4. Prioritize Hydration and Nutrition

At high altitudes, staying hydrated and well-nourished is even more critical. The dry air and increased physical exertion can quickly lead to dehydration, which can worsen the symptoms of altitude sickness.

Hydration Tips:

• Drink Water Regularly: Aim for at least 3-4 liters of water per day while at high altitude.

• Electrolyte Balance: In addition to water, make sure to replenish lost electrolytes with drinks that contain sodium, potassium, and magnesium.

Nutrition Tips:

• High-Carb, Low-Fat Diet: At high altitudes, your body burns more energy, so eating high-carb foods (like whole grains, fruits, and vegetables) can help sustain your energy levels. Avoid heavy, greasy meals that are harder to digest.

• Small, Frequent Meals: Eating smaller meals throughout the day helps maintain steady energy and reduces the chance of feeling sluggish or fatigued.

5. Pack Smart for High-Altitude Conditions

When heading to a high-altitude destination, weather conditions can be unpredictable. Even in tropical regions like the Andes, temperatures can drop dramatically at higher elevations, especially at night.

Packing Essentials:

• Layered Clothing: Bring moisture-wicking base layers, a warm mid-layer (fleece or down jacket), and a waterproof outer layer. Layers allow you to easily adjust to changes in temperature.

• Sun Protection: At higher altitudes, the sun’s UV rays are stronger, so pack a high-SPF sunscreen, sunglasses, and a wide-brimmed hat to protect yourself from sunburn.

• Proper Footwear: Invest in sturdy, comfortable hiking boots with good ankle support and grip. If you're climbing or trekking in snow, crampons or microspikes might also be necessary.

• First Aid Kit: Pack a small first aid kit with essentials such as pain relievers, anti-nausea medication, blister care, and any personal medications.

6. Know How to Prevent and Treat Altitude Sickness

Despite your best efforts at acclimatization, altitude sickness can still occur. It’s important to recognize symptoms early and take action.

Prevention Tips:

• Take Diamox (Acetazolamide): Some travelers use Diamox, a medication that helps speed up acclimatization. Consult your doctor before your trip to see if it's right for you.

• Stay Rested: Avoid strenuous activity for the first 24-48 hours after arriving at high altitudes to give your body a chance to acclimate.

If Symptoms Occur:

• Descend to a Lower Elevation: If symptoms of altitude sickness persist or worsen, descend to a lower altitude immediately.

• Rest and Hydrate: Rest and drink plenty of fluids. If symptoms are mild, this may help alleviate discomfort.

Rainbow Mountain is at 5,036 meters (over 16,000 feet). It was one of the most grueling hikes I’ve ever done due to the high altitude. We were taking “pregnant turtle steps” to make our way to the summit and stopping often to catch our breath.

7. Cultivate an Open and Flexible Mindset

Adventure travel at high altitudes often involves unpredictability, whether it’s sudden weather changes or unexpected challenges. Embrace a flexible mindset and remain open to the adventure—sometimes the most memorable experiences come from overcoming obstacles or navigating unfamiliar situations.

Tips for Staying Open to Adventure:

• Embrace the Unexpected: Things won’t always go as planned, but sometimes these detours lead to the best stories.

• Pace Yourself: It’s easy to feel pressure to keep up with others, but take your time and listen to your body. Adventure is about the journey, not just the destination.

Conclusion: Ready for Adventure

Preparing for a high-altitude adventure requires physical preparation, mental resilience, and the right gear. By focusing on building your strength and endurance, taking time to acclimatize, and paying attention to hydration and nutrition, you’ll be ready to tackle the challenges of the mountains with confidence. Above all, stay flexible, open-minded, and ready to embrace the adventure that lies ahead. The mountains are calling—answer with enthusiasm and preparation!

We’ve got some high-altitude adventures coming up at Chicas Abroad, including Peru to explore Machu Picchu and Rainbow Mountain. Check them out at chicasabroad.com.