How to Adjust to a High Elevation

High elevation and the change in atmospheric pressure and oxygen levels that accompany it can cause a host of medical symptoms and consequences which are commonly referred to as altitude or mountain sickness. Symptoms of altitude sickness may include headaches, breathlessness, fatigue, nausea, loss of appetite, insomnia, brain and lung swelling and if left untreated possibly death. The best way to avoid the misery associated with even mild bouts of altitude sickness is to adjust yourself to higher altitudes by following a few basic guidelines.

Instructions

    • 1

      Allow your body sufficient time to adjust to high altitude starting at around 8,000 feet. Normal acclimatisation occurs within two to three days of arrival in the high altitude zone. Your body will undergo internal changes as it adjusts like deeper breathing, increased red blood cell count, increased pressure in capillaries, and production of oxygen-releasing enzymes.

    • 2

      Climb 1,000 to 2,000 feet higher and allow yourself time to adjust again. Continue in this manner making sure not to ascend too quickly. If you are traveling to a high elevation destination by rapid transport you may not have the opportunity to adjust gradually. The same principles will apply. Avoid alcohol and drink 3 to 4 quarts of fluid, or 2 to 3 times the normal amount of fluids per day. Avoid beverages with caffeine, sugar and sodium, which cause dehydration and increase the effects or thin air. Continue drinking fluids even when you are not thirsty and monitor urine to ensure it remains clear.

    • 3

      Do not undertake heavy physical activity and allow your body two to three days to adjust before resuming normal activity although actual times vary from person to person (Resource 3, 4, 1). The extra work will put undue stress on your heart and lungs when they are already burdened with the acclimatisation process. Once you have become accustomed to the elevation you may begin to resume normal activity levels (Reference 2 Resource 4).

    • 4

      Eat a diet high in unprocessed carbohydrates and low in fat. By eating from 70 to 80 percent carbs you will increase your blood oxygen levels and therefore aid your body in its efforts to acclimatize. Avoid a diet high in fats in favor of foods high in antioxidants, Vitamin B and iron. Eliminate refined sugars and starch, processed or commercially prepared foods and potential allergens like nuts and dairy.