Hiking is a great way to get another view of the world around you, but it can also take you to high elevations that your body isn’t used to. As you climb, your body has to acclimate to the new altitude, and every move you make affects how well your body can effectively do that. Everything plays a part, from how quickly you ascend the mountain to the food you eat.
When your body can’t acclimate, you’re at risk for a variety of illnesses. Here’s what you need to know for a safe and enjoyable high altitude trek.
Is Your Hike High Altitude?
To be considered high altitude, the mountain must be 8,000 to 12,000 feet tall, and very high altitude hikes are on 12,000 to 18,000 foot mountains.
Here are a few examples of high altitude hikes in the U.S.:
- Guadalupe Peak, Guadalupe Mountains National Park: 8,749 feet
- Avalanche Peak, Yellowstone National Park: 10,568 feet
- Telescope Peak, Death Valley: 11,049 feet
At these heights, your body goes through a variety of changes, having to acclimatize as you move higher and higher. In this process a number of things happen, including:
- Increase in depth of respiration
- Increase in the amount of blood being pushed into your lungs so you can breathe
- Increase in red blood cell production to carry oxygen
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Potential Illnesses
Unfortunately, there’s no way to determine if your body will be able to handle the higher altitudes until you do it.
“There are no specific factors such as age, sex or physical condition that correlate with susceptibility to altitude sickness. Some people get it and some people don’t, and some people are more susceptible than others,” says the Center for Wilderness Safety.
However, the illnesses are all preempted by symptoms. Though you can’t predict them you can be aware of them and make the necessary changes as you hike. Some of the most common high altitude illnesses include:
Acute Mountain Sickness (AMS): Nearly 75 percent of people at 10,000 feet or higher will experience mild symptoms of AMS such as headache, dizziness, loss of appetite and nausea.
Fix it: This can be fixed with pain medications and Diamox. Diamox helps you breathe faster, to metabolize more oxygen, but does not cure the problem. If it persists, begin your descent to a lower altitude.
High Altitude Pulmonary Edema (HAPE): This occurs when fluid builds in your lungs and oxygen cannot effectively flow. Symptoms of this include shortness of breath, feeling of suffocation and tightness in your chest.
Fix it: In this instance, you must immediately head down to a lower altitude; get to at least 2,000 to 4,000 feet and seek medical attention.
How to Stay Safe
While these illnesses are a reality for some hikers, you don’t have to suffer on your high altitude trip. Instead, take the necessary precautions to stay safe all the way to the top.
- Ascend only 1,000 feet a day after you’ve reached 10,000 feet. After every 3,000 feet take a day of rest.
- Professional hikers often to say climb high and sleep low. You can hike higher than 1,000 feet a day if you come back down to sleep.
- Eat plenty of carbohydrates—aim for 70 percent of your daily intake.
- Hydrate; this is necessary for proper acclimatization.
- Don’t overexert yourself. If you feel sick or dizzy, take a rest or move to lower elevation.
- Don’t use tobacco, alcohol or sleeping pills, all of which decrease your ability to breathe effectively.
Completing a high altitude hike is a great accomplishment, even for the most experienced hikers. Drink plenty of water, plan a proper trailside diet, and pay attention to how you’re feeling to be rewarded with stunning vistas and the priceless feeling of accomplishment.
