How to avoid mountain sickness on high altitude treks?
Dear trekkers,
When you are trekking in the high altitudes you must stay informed about the high-altitude sickness that can affect anyone. In today’s newsletter, we are going to share important information on the different high-altitude sicknesses that can affect trekkers and how you can avoid being affected by them. We are also going to familiarize you on the safety protocols that Trek The Himalayas team follows meticulously to ensure our trekkers stay safe in the high altitudes.?
High-altitude sickness, including Acute Mountain Sickness (AMS), High-Altitude Pulmonary Edema (HAPE), and High-Altitude Cerebral Edema (HACE), can be serious conditions when trekking at high elevations.?
Acute Mountain Sickness (AMS):
Commonly known as AMS, Acute Mountain Sickness is a condition that can affect trekkers after gaining altitude, especially if the altitude gain is rapid.?
Common symptoms: headache, dizziness, nausea, fatigue, shortness of breath, and difficulty sleeping.?
Preventive measures: AMS can be prevented by gradually ascending to high altitudes, taking breaks on the way up, and avoiding certain medications. If symptoms do occur, it is important to descend immediately to a lower elevation until symptoms subside.
High-Altitude Pulmonary Edema (HAPE):
High altitude pulmonary edema (HAPE) is a condition where excess fluid builds up in the lungs due to high altitude. It can be life-threatening if left untreated.?
Common symptoms: shortness of breath, cough, chest tightness, blue fingernails, and fluid buildup in the lungs. HAPE is caused by fluid accumulation in the small air sacs of the lungs, which can happen at high altitudes above 8,000 feet.?
Preventive measures: Treatment includes descending to a lower altitude, using oxygen, and sometimes medication. Other preventive measures include acclimatization to high altitudes, avoiding dehydration, and not exerting yourself too strenuously.
High-Altitude Cerebral Edema (HACE):
High altitude cerebral edema (HACE) is a rare but serious condition that can occur in people who go to high altitudes, typically above 8,000 feet. It is caused by fluid accumulating in the brain, which can lead to swelling, headaches, and confusion.
Common symptoms: HACE symptoms may also include nausea, vomiting, dizziness, and loss of coordination.?
Preventive measures: HACE can be life-threatening if not treated promptly. It is important to descend to a lower altitude as soon as possible if you experience any of these symptoms.
While being informed is necessary, do not get alarmed. There are a number of steps that you can follow to help avoid these issues:
Gradual Acclimatization: Ascend slowly to allow your body time to acclimatize to the decrease in oxygen levels. All our trek itineraries at TTH are designed to give you enough breather that ensure your body gets proper rest and acclimatisation.?
Hydration: Drink plenty of fluids to stay hydrated, but avoid alcohol and caffeine consumption completely. Proper hydration helps your body adjust to the altitude.
Balanced Diet: Maintain a well-balanced diet with a mix of carbohydrates, proteins, and fats. This provides essential nutrients and energy needed for physical exertion at high altitudes. While we are known to offer nutritious food during our treks that take care of your hydration and nutritional requirements, we encourage you to keep trail mix for munching during the trek.
Avoid Overexertion: Pace yourself during the trek. Overexertion can lead to fatigue and increase the risk of altitude sickness. Listen to your body, take breaks, and ensure adequate rest.?
Proper Clothing: Dress in layers to adapt to changing temperatures. Protect yourself from the cold and sweat to prevent uncomfortable conditions.?
Adequate Sleep: Ensure you get enough sleep to allow your body to recover. Lack of sleep can contribute to the symptoms of altitude sickness.
Awareness of Symptoms: Be aware of the symptoms of altitude sickness, including headache, nausea, dizziness, and fatigue. Inform your trek leaders immediately whenever you get any of the symptoms.
How TTH teams are prepared to safeguard our trekkers?
Knowledge is the unbeatable key to avoid adverse situations. All our trek leaders are certified mountaineers and advanced First Aid Wilderness Responders. They are meticulously trained and lead the team in a manner that are geared towards preventing mountain sicknesses.?
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At TTH we follow the 5 golden thumb rules to avoid mountain sicknesses:
Rule 1#
Acclimatization – We ensure that we follow an itinerary that offers our trekkers enough breather to get their bodies acclimatized in the high altitudes. We take into account extra acclimatization days and acclimatization walks.?
Rule 2#
Hydration – We insist our trekkers intake 4-5 ltrs of fluid, whether water or liquid food for hydration. This ensures acclimatization, as well. If someone’s lung capacity is weak that can be countered by staying hydrated.?
Rule 3#
No sleep at day time – Our trek leaders at TTH always give priority to body’s natural capacity for acclimatization. For this purpose, our bodies need to stay active at day time. Sleeping at day time will slow down the acclimatization process.?
Rule 4#
Climb high - sleep low - During the day we may gain considerable altitude, however, camps are always set at a lower place. Acclimatization walks are arranged to ensure our trekkers get acclimatized.
Rule 5#
No smoking & drinking of alcohol – At TTH we strictly follow no smoking and no alcohol policies. Both of these can degrade health rapidly especially in the high altitudes, leading to altitude sickness.?
First aid kit & other important safety equipment:
At TTH for every trek our team carries a first aid kit, oxygen cylinder, stretcher, and ropes, which help in case of emergency descent for any trekkers hit by altitude sickness. However, all our trek leaders and even our kitchen staff are certified Wilderness First Aid Responders and can offer primary aid to the affected person.?
Remember, everyone reacts differently to high altitudes, and there is no guaranteed way to avoid altitude sickness entirely. It's crucial to prioritize your health and safety, and if symptoms persist, descend to lower elevations promptly.?
We hope you find this information useful. To receive such valuable information, trek updates, and news from the Himalayas, please mark this newsletter as "important" to ensure it is delivered to your primary inbox each time.
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