Tall mountain ranges offer some of the most beautiful views on Earth,
That being said mountains to offer some of the best hiking opportunities on the planet, and if you’re willing to put in the work they’re more than worth it.
However, there are some risks. The main one being Acute Mountain Sickness(AMS) AKA altitude sickness. Even though the dangers are very real, they can easily be prevented.
Risks of Hiking at High Altitudes
Altitude
Symptoms of Altitude Sickness
As the air gets thin, less oxygen gets to your brain and your body starts to respond in peculiar ways. At first the symptoms are almost unrecognizable. You might have a slight headache, feel a little dizzy, tired or experience shortness of breath.
It might just seem like you’ve exercised a little too long, but up on the mountainside these symptoms shouldn’t be ignored.
Common Symptoms
Mild Headache that quickly gets worseDizzyness - Unusually Tired
- Shortness of Breath
- Problems Sleeping
Emergency Symptoms
- Rapid Pulse
- Loss of Balance
- Vomiting and Persistent Cough
- Irrational Behavior
What Causes Acute Mountain Sickness?
AMS or Acute Mountain Sickness is the most common and mildest form of altitude sickness. Most people describe it as a horrible hangover that just won’t go away. A little bit of nausea, a headache or general unrest might not seem like a big deal at sea level, but at 8000 feet you need to take warning.
With less oxygen in the air your brain and body tissues aren’t getting enough oxygen to survive. Your heart and lungs start working overtime to compensate. Without enough time for your body to adjust to the atmospheric conditions you’ll start to notice altitude sickness.
Less Common Illnesses
High Altitude Pulmonary Adema (HAPE)
Other than the increase in altitude nobody really knows what causes HAPE. Some researchers believe it’s caused by
You’ll be extremely short of breath, almost like someone punched you in the gut. Wheezing, Rapid Breathing/Heartrate, and chest tightness may occur. Go to a lower altitude as fast as possible(hopefully at least 1000 feet down).
High Altitude Cerebral Adema (HACE)
HACE is another very serious ailment in which your brain starts to swell up from
Preventing Altitude Sickness
The key to preventing AMS is to gradually increase your altitude. Even if you’re flying into a high altitude city it’s important to take it easy for a few days. Never go straight from the airport directly to ascent. It’s always fun to be a tourist for a few days in a new city.
- Stay Hydrated: Since the initial symptoms of altitude sickness closely mimic dehydration make sure you are overly hydrated on the days leading up to your trip. Drink at least 3 L of water per day during the lead-up, and even more on the trail. Dry air at high altitudes it’s going to make matters even worse. So limit your diuretics(
alchohol and caffeine) and check for signs of dehydration. - Ascend Gradually: Remember that it isn’t race, never overexert yourself at the beginning of a hike. Pace
yourself using a slow and steady pace. If it’s your first Mountain hike, both your body and lungs will start to acclimate to the extremes of high altitudes. - Sleep at Lower Elevations: When climbing to extreme elevations (2500m and above) it’s important to sleep at lower elevations than you’ll ascend. Sleeping will give you more time to acclimate. Most experts state that you shouldn’t ascend more than 1000 feet per day(
definitel a conservative estimate) - Expect Altitude Sickness: Just because you went to 15,000 feet last year without issues doesn’t mean you won’t experience altitude sickness. You need to stay alert whenever you go above 8000 feet.
- Medications: talk to your doctor before traveling so that he can prescribe you medication to help you acclimate. Most people can naturally acclimate, but some of us need the help of pharmaceuticals. Being overly prepared is never a bad thing when your life could be on the line.
Treating Altitude Sickness
The initial course of treatment will depend on the severity of your symptoms. Just make sure you stop your ascent immediately and drink plenty of water.
If you catch altitude sickness early you should be fine with a couple days rest until symptoms subside. Don’t be afraid to take some aspirin or tylenol to help with your headache.
When severe symptoms start to appear seek medical attention immediately. Diamox and other medicine will not help you. Start your descent immediately making sure you go down at least 1500 feet. In a life or death situation never take the gamble of waiting things out.
Adjust Your Shoulder Straps Uphill
When hiking up a steep trail your body has to lean forward. That lean causes pressure on your shoulder straps, which transfers the weight off your hips.
Whenever you have a long steep uphill battle ahead of you loosen up your shoulder straps. This should take some of the pressure off your shoulders and shift it down towards your core.
You Don’t Have to Adjust The Way You Pack
Modern packs are designed to evenly spread weight across your body. You shouldn’t have to make adjustments to your pack when transitioning uphill.
Load your bag with your stove, fuel and food on top of your sleeping bag(all of your heavy items). Then put all the light stuff up on the very top. This setup should work if your hiking uphill, downhill or on level ground.
7 Tips For High Altitude Hiking
1.Work on Your Fitness
Most of the common problems we associate with uphill hiking can be prevented by simply lacing up your boots, strapping on a pack and walking stairs. Not only will you find out if you’re prone to blisters, you’ll feel the burn with this cardiovascular workout.
When planning for a big trip I make sure I train most days. Even on my busiest days I still manage to do a short uphill workout. I don’t care how busy you are, you can always squeeze a 15 minute workout into your day.
- Train With a Weighted Pack: Remember that you won’t be going out without a pack, so why train without one. The additional weight of all your gear might not seem like a lot, but it will make a big difference. Your pack that seemed kind of heavy at sea level will feel unbearable at 10,000 feet. I train with this RUNFast Weighted Vest and I absolutely love it. Went with the 80lb version which coincidentally puts me back at my old weight(260lbs). Can’t believe I carried around all that extra weight most of my life.
- Practice Hiking Small Hills/Mountains: Going uphill works completely different muscles than training on level terrain. Don’t just run on the treadmill, set an incline and do some work on the stair climber. If you have local access to a big hill or small mountain strap on a weighted vest and jog on up.
- Exercise at High Altitudes: Not everybody has access to high altitude on a day to day basis. Some athletes swear by oxygen deprivation masks, but I’m not a fan. Definitely not a substitute for actual elevation, however it did increase my lung capacity(so that’s a plus). At actual elevation, your body compensates for the lack of oxygen by increasing red blood cells(this doesn’t happen with a mask).
2. Stretch Every Day Leading Up to The Hike
Stretching is one of the most overlooked aspects of uphill hiking. When the angle of the ground rises it will force your body into uncomfortable positions. Your soft tissue system, achilles tendon, calves, hamstrings and lower back all feel the burn.
Over a long hike you can experience muscle tears that will leave you limping down the trail. To prevent injury make sure you stretch everyday.
- Morning Stretches: Ever morning do toe raises and standing leg raises 10-20 times. With less than 5 minutes of work you’ll be ready to hit the trail.
- Evening Stretches: In the evening try to stretch out your calves/achilles, quads, hamstrings and lower back. A short walk and 5-10 minutes of stretching will make all the difference after you wake up.
3. Bring Enough Food and Water
You need to remind yourself to eat and drink way more than you usually would. I actually set a reminder on my watch to vibrate once per hour.
Your muscles are quickly burning energy and going through loads of water. Constantly snack throughout the day and make sure you get in enough calories.
Go with lots of trail safe snacks that are loaded with carbs. Check my post on water filters if you don’t know how to properly sanitize water.
4. Prepare For Emergencies
It doesn’t matter if your going on a short day hike or hiking the biggest mountain of your life. Always bring along a first aid kit like this one made by Swiss Safe.
Not everybody in your group needs to carry a kit, but I always keep one on me. If you ever split up from your group you might be left to fend for yourself. The added weight of a small first aid kit is well worth the benefits.
You never know how your body is going to respond to high altitudes. It’s always a good idea to bring along some Diamox just in case. Some people like to also supplement with GinkGo Biloba. I’m not a doctor so don’t take my advice alone, but research seems to suggest that it helps with altitude sickness.
5. Get Ready to Push Your Limits
I don’t care if you’ve been working out and getting in shape for years, there’s no substituting your first climb. You’re going to have to brave the elements. It’s just the nature of the beast.
If you aren’t dealing with sunburn, you’ll have wind, rain, and extreme temperatures. Make sure you bring enough gear so you’re ready for everything.
Making camp early because you’re carrying extra gear is always better than freezing at 10,000 feet. Be able to protect your self from the sun, rain, wind and cold. If mountain life was friendly more people would be climbing them.
6. Slow and Steady Will Keep You Safe
Don’t be in a rush to get back to civilization. It shouldn’t be a sprint up the mountain. Until you take your first trip you won’t know how your body is going to respond.
Bring enough food to last you a few extra days if needed. You don’t want to put yourself in a situation where you have to push yourself above your limits.
Nothing will prepare yourself for thin mountain air. While you’re up higher than all your coworkers will ever be take things slow and take in the amazing views. Don’t be afraid to take extra breaks or head back down if you see signs of Altitude sickness.
7. Visit The Doctor Before Your Trip
Make sure you visit your doctor before venturing out and try to figure out your limits early. If you have a knee that’s been nagging you for months get it looked at. Might not be a big deal when working an office job, but you’ll be miserable on the trail.
8. Keep Rhythm and Breathing in Check
When you first start to notice breathlessness, start paying attention to your breathing. Make sure you understand the difference between minor and major breathlessness.
You’re climbing a steep incline you’re going to occasionally be out of breath. Problems arise when you keep pushing yourself past your limits.
If you’re breathing hard try to take deeper breaths and smaller steps until you find a good pace. On steeper sections work to find your footing before taking another step.
9. Take Extra Breaks
Climbing too fast is the biggest contributor to altitude sickness. Even if you’re in great shape you can still get sick. If you live at a lower elevation you’ll be even more susceptible at higher altitudes.
Even if you don’t think you need the rest stop every hour to assess how you feel. Make sure you check for all the signs of AMS and get a quick snack in.
Climb slowly and steadily and don’t push past your limits. Everybody acclimates differently. Don’t let your buddy push you faster than you can safely go.
On long multi-day hikes setup camp 1200-1500 feet above where you slept the previous day. You can climb higher during the day just make sure you come down to sleep. The old expression “Climb High, Sleep Low” comes to mind.