5 Tips for Preventing Altitude Sickness (#5 is My Secret Weapon)
Please note: Everyone’s body is different, and what worked for me may not work for you. These tips are in no way guaranteed to prevent altitude sickness, and if you experience severe symptoms, please seek medical treatment. Also, I’m not a doctor. Not at all. I think it’s important that that’s clear.
I’ll never forget my first trip to Colorado. The mountains were jaw-dropping, the aspen leaves were at their peak golden color, the weather was perfect…and I was horribly sick. The whole time. Like Urgency Room sick. Turns out, I don’t get along well with high elevations, and altitude sickness got in the way of an otherwise amazing trip. Although I had taken all of the Google-suggested tips for preventing altitude sickness, I had succumbed to the notorious mountain symptoms that kept me in bed and off the trails. Ew.
Because this little debacle prevented me from getting to really experience Colorado, I was determined to go back. Armed with everything I needed (and a certain secret weapon from my mom) to prevent a repeat of my first trip, I returned one year later with MUCH different results. I traveled to and hiked at higher elevations than ever before, totally symptom-free. Since that time, I’ve been able to replicate this good fortune using the same set of tricks. Now, I’m sharing the tips that helped me so you can prevent altitude sickness during your next trip to the mountains.
These are my top five tips for preventing altitude sickness.
What Causes Altitude Sickness?
Altitude sickness, also called acute mountain sickness, is caused by difficulty adjusting to lower air pressure and oxygen levels at high altitudes. Most cases are mild, but some can be life-threatening. Those not accustomed to high elevations or with a lung or heart condition are the most vulnerable. Pregnancy can also increase your risk. While some factors can put you at a higher risk, everyone is impacted differently, and those with seemingly equal predispositions can have very different experiences. On that infamous first trip to Colorado, I was down for the count while Joe was completely fine.
Symptoms generally occur when you ascend quickly to a higher elevation without letting your body acclimate. It typically occurs at an elevation of 8,000 ft. (2438 m) but can occur at lower elevations as well. Altitude sickness can affect anyone, even if you’re physically fit.
What Are the Symptoms?
Most people traveling to high elevations will experience some form of mild symptoms that don’t completely interfere with normal activity. Mild symptoms generally include headache, fatigue, and shortness of breath. These typically resolve in a few days after the body acclimates.
Moderate symptoms are more intense and worsen over time. These include:
- Fatigue, weakness, and shortness of breath (similar to mild symptoms but more disruptive)
- Coordination problems and difficulty walking
- Severe headache, nausea, and sometimes vomiting
- Chest tightness and congestion
Severe symptoms are an emergency. If you experience shortness of breath (even when resting), confusion, and inability to walk, get to a lower elevation immediately and seek medical care.
How Do You Treat Altitude Sickness?
Mild cases will improve on their own, and over-the-counter pain relievers can be used to treat headaches. Moderate cases will resolve within a few days of returning to a lower elevation. Severe symptoms can only be resolved after returning to an elevation no higher than 4,000 ft. (1,219 m) and seeking medical care.
Tips for Preventing Altitude Sickness
TIP #1: ALLOW TIME TO ACCLIMATE
Altitude sickness occurs when you ascend to high elevations rapidly without allowing your body to acclimate first. One of the best ways to prevent this is to take it slow to give your body time. A gradual increase over several days will give you the best chance of preventing symptoms. When flying into Colorado, for example, I always spend at least one night in Denver before heading to the mountains. Going straight from the airport to the Rocky Mountains is a surefire way to get sick.
While it’s not practical on every trip, sleeping at lower elevations will also help the body acclimate.
TIP #2: STAY HYDRATED
Why is water the cure for like…everything? Add preventing altitude sickness to the list of hydration benefits. Drink more than the typical amount of water to stay hydrated (a gallon a day is the recommended amount). You’ll also want to avoid alcohol for the first few days (I know…buzz kill) because it increases your risk of dehydration.
TIP #3: TAKE PREVENTATIVE PAIN RELIEVER
Stop headaches before they start. I’m normally one to avoid unnecessary medications at all costs, but I make an exception when heading to the mountains. Beginning my first few days with two extra-strength pain relievers is super helpful in avoiding symptoms.
TIP #4: EAT CARBS
Carbs help you maintain energy, which you’ll need when at high elevations. Bonus, they’re delicious.
TIP #5: BREAK OUT THE SEA-BANDS
I never leave for a trip to the mountains without my Sea-Bands! If you’re not familiar with what Sea-Bands are, they’re elasticated wristbands with a plastic stud attached to the inside. This stud exerts pressure on an acupressure point that relieves nausea. Alternatively, Dramamine has been known to reduce symptoms of altitude sickness. If you’re like me, however, and Dramamine also makes you incredibly drowsy, then Sea-Bands are the way to go.
There is zero correlation between motion sickness and altitude sickness, so I’m not exactly sure why this works (still not a doctor – also not a scientist), but it really does. The other tips on this list are all important in preventing altitude sickness, but adding this to the mix was my final piece of the puzzle for avoiding any symptoms.
Don’t let the fear of altitude sickness keep you from exploring! If you’re someone who is sensitive to high elevations, taking the proper precautions can make all the difference.
Have any questions about your trip to the mountains? Let’s chat in the comments below!
Source: Altitude Sickness – Cleveland Clinic
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