How to Prepare for Altitude Sickness on the Everest Base Camp Trek

The journey to reach Everest Base Camp (EBC), located at an elevation of 5,364 m or 17,598 ft., is viewed by many, each year, as one of the greatest adventures that can be had within the Himalayas. Every year numerous individuals venture to Nepal so that they may take part in the adventure of trekking through the Khumbu area and capture a glimpse of Mount Everest being the tallest mountain in the world. However, climbing to EBC will present many difficulties to trekkers through high altitude. One of the largest difficulties that many of these trekkers will encounter is altitude sickness.

Due to the altitude that EBC located at 5,364m or 17598 ft. above the Earth's sea level, there is significantly less oxygen in the air as trekkers make their way toward EBC. When proper preparations are not taken, lack of proper air pressure is a leading cause of Acute Mountain Sickness (AMS) and can occur to many individuals whom attempt to tackle trekking at high altitudes. The good news is that if you prepare appropriately and are aware of AMS there are many ways to successfully deal with and ultimately prevent altitude sickness while trekking to EBC.

The following list provides vital information to assist trekkers with how they should prepare before and after their arrival in Nepal to prevent and/or manage altitude sickness while trekking to Everest Base Camp (EBC).

Understand What Altitude Sickness Is

Altitude sickness occurs because your body cannot adjust to reduced amounts of oxygen while you hike higher up in the Himalayas. As you ascend in elevation, the ambient pressure functionally drops and you will receive less oxygen with each breath.

Since your body's physical ability to move (perform) is affected by the drop in physical aptitude due to diminishment of existent atmospheric pressure (altitude) or amounts of oxygen to be received through breathing, it will help affect whether a hiker can continue at any given elevation (altitude) level depending on how rapidly they attempted to ascend there.

Also, common symptoms of altitude sickness that people develop within hours or days after reaching heights over 2,500 meters throughout their trekking areas include headaches, nausea, dizziness, inability to sleep, etc. Many trekkers will experience early symptoms after they are up the trail more than a couple of hours, even after they have reached points such as Namche Bazaar.

As a result, all hikers should have prior knowledge that elevation-related illnesses exist and should take the time to positively identify any early symptoms of elevation-related illness during their trek to reduce their likelihood of developing an elevation-related illness (altitude sickness). Thus, the person has to be able to recognize early signs of altitude sickness so that they will be able to take appropriate actions including resting or dropping down in elevation (altitude).

Choose a Proper Acclimatization Itinerary

To reduce the risk of developing altitude sickness, one of the best approaches you can take is to have a slow and gradual trek that allows your body to gradually acclimatize at progressively higher elevations. The vast majority of Everest Base Camp treks include preset acclimatization days at critical stopping/layover points in each of the key villages so that it enables you, the trekker, to safely adjust to the higher elevations you will be trekking towards.

For example, many of the itinerary options will have what we refer to as "rest days" in areas such as Namche Bazaar and Dingboche. Rest days do not mean that you are inactive; rather, you will have the opportunity to do short hikes to higher elevations and then return to altitude the same as you are resting the night prior. These short hikes to higher elevations help your body create more red blood cells and utilize oxygen more efficiently.

If your itinerary or trekking plan does not include enough acclimatization days or you are hurrying along on the trek, then you are significantly increasing your risk for developing altitude sickness. Overall, a 12 to 14-day trek plan is typically much safer and more enjoyable for the majority of trekkers.

Build Physical Fitness Before the Trek

When you are at high altitude there is not enough oxygen in the air for your lungs to work properly. Therefore, before departing for your Everest Base Camp trek, you should prepare by doing exercises that use all of your major muscle groups. As a result of this preparation, you will acclimatize to Everest Base Camp more naturally during your trek and be less likely to suffer from symptoms brought on by altitude sickness as you climb to Everest Base Camp.

In order to prepare for the trek to Everest Base Camp, it would be beneficial if you completed 6 - 8 weeks of cardiovascular activity before you left (e.g., walking, running, biking, or climbing stairs) for a long distance at a steady pace leading up to your departure for Everest Base Camp. This will help improve your cardiovascular fitness and, thereby, your overall performance at an elevation greater than sea level, when you come into contact with the elevation at Everest Base Camp.

In addition, when you are doing your endurance training, you should include long and multi-day backpacking trips in order to prepare yourself for both the physical and mental challenges of this type of trek.

Stay Hydrated Throughout the Trek

Hydrating properly is the simplest and one of the most effective ways to lessen your risk of developing altitude sickness. Your body loses more fluids at higher altitudes due to increased respirations and physical activities. If you are dehydrated, your feeling of fatigue will increase due to your body being more affected by altitude sickness.

Most trekkers are advised to consume at least 3 to 4 liters (or 0.8 – 1.1 gallons) of water while trekking. Additionally, warm fluids (such as herbal tea, lemon tea, or even garlic soup in teahouses) can help keep you hydrated and can help to keep your body warm.

You should avoid consuming alcohol, or any other form of 'caffeine', at high altitude, as these types of beverages dehydrate you and obstruct your body's ability to acclimatize to the altitude.

Consider Taking Preventative Medicine

Some trekkers choose to take preventative medicines for altitude sickness. One medicine used by many trekkers to prevent altitude sickness is called acetazolamide (brand name- Diamox). Acetazolamide will help your body adapt to an altitude more quickly by making oxygen go to muscles faster and making your body hydrate faster.

Remember: Medications can only aid in acclimatizing your body to altitude.

Consulting a doctor before going on a high-altitude hike can provide helpful information regarding whether or not medications will be helpful to you; but to avoid high altitude mountain sickness (AMS), hikers should not treat themselves only by means of medications but should also acclimatize as soon as possible by taking time to climb slowly and monitoring themselves closely.

A nutritious diet is vital for hikers to stay healthy and to acclimatize properly in the mountains at high altitudes because long days of hiking require a great amount of effort and thus require the expenditure of significant amounts of calories. Hiking in cold weather is also a factor for hikers using up calories at a high rate; therefore, eating enough calories during the trek to remain healthy is important.

While hikers can expect to have carbohydrate-based meals (rice/noodles/potatoes/soups, etc.) provided by teahouses, they will also supply the necessary amount of energy to help maintain strength over the duration of the hikers' trip. Although most hikers have less of an appetite when in the mountains at high altitudes, they should still eat frequently (3 times/day) so they do not diminish their strength and become fatigued. Good nutrition also helps the body adjust naturally to the high altitudes.

Know Your Body

The most important lesson in high altitude hiking is knowing how your body feels. If you don’t know what to look for when you are experiencing altitude sickness, you could very easily wind up in some major distress before you realize you need to seek out an emergency or medical assistance to help you recover. To do this, you must go to a lower elevation for help. The two most severe forms of altitude sickness or acute mountain sickness (including HAPE and HACE) both need to be treated as soon as they are detected; if you wait until you see your symptoms worsen, then you will be in more danger since time is a very critical factor when dealing with both.

Altitude Sickness Signs and Symptoms

Some of the most common symptoms related to altitude sickness are headaches (constant), fatigue (extreme), disorientation (or confusion), difficulty in breathing or shortness of breath, or anything else that is out of the ordinary; therefore, as soon as you recognize any of these symptoms, you should immediately begin moving down to a lower elevation.

High and Sleep Low, If Feeling Worse, Don't Continue Climbing. Many people believe in the sayings: "Climb high, sleep low," and if you feel worse, "Don't continue climbing." If you follow these guidelines, you will have a much better chance of reaching your destination without too much trouble.

Seek Out Experienced Guides

If you want to find the best guides to take on your hiking adventure, use an experienced guide. He/she will not only help you with navigation but also provide you with information on your current position in terms of altitude and how to deal with any possible altitude sickness symptoms that may arise during the hike. In addition, they will do everything possible to ensure that you stay safe during your hike through this challenging environment.

Guides can help you control the speed at which you trek to avoid going too fast or getting hurt. If you find yourself in trouble, they will contact the authorities or arrange an airlift, etc. Additionally, famous places for trekking, such as Namche Bazaar, have medical clinics and evacuation support for trekkers having altitude sickness.

Conclusion

Altitude sickness is a big problem while trekking to Everest Base Camp, but it is manageable with adequate preparation and knowledge. Know what the symptoms of altitude sickness are; follow a slow itinerary; drink water every day; pay close attention to how your body feels.

Patience and preparation are critical to most trekkers’ success when trekking in the Himalayas for any degree of experience as long as the altitude is respected and the body is allowed to become acclimatized to higher altitudes.