Neha Raheja
Neha has a passion for discovering unique and lesser-known locations, and she thoroughly enjoys reading. When she’s not engrossed in a book, she can often be found singing while cooking, daydreaming about food, or spending quality time with her delightful 7-month-old daughter.
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You may have gone on many treks or you may be considering a Himalayan trek. Whatever the situation, it is important for every hiker to understand the concept of acclimatization. So, what exactly is acclimatization? Essentially, it is the body’s ability to adapt and adjust to the changes in the environment at high altitudes. This means that when you are above 8000 feet in elevation, the atmospheric pressure decreases and there is a lower concentration of oxygen molecules in the air.
Living near coastal areas can pose some risks for individuals as their vital organs may receive less oxygen than they are accustomed to. However, with proper acclimatization, the body gradually increases the production of red blood cells to enhance oxygen levels in the bloodstream. It is important to note that this adjustment does not occur instantaneously but rather takes a significant amount of time, potentially spanning several days, for the body to fully adapt to the new environment.
Failure to acclimate oneself properly may result in a medical condition known as Altitude Sickness, also referred to as Acute Mountain Sickness or AMS. The more severe forms of AMS are HAPE (High Altitude Pulmonary Edema) and HACE (High Altitude Cerebral Edema), both of which can be extremely dangerous to one’s health. When embarking on a high altitude trek, the likelihood of having access to medical facilities nearby is quite low. Therefore, it is crucial to comprehend the process of acclimatization and assist your body in adjusting to the environmental changes at higher altitudes. Keep reading for some helpful tips on how to acclimate yourself more easily.
Ascend slowly
Treat your trek purely as a “me time with nature” not as a target to be achieved. Or a race to be won. Even if you can walk fast go slow on the days you start the trek. That gives your body ample time to adjust to the change in environment.
Keep yourself hydrated
To acclimate better, begin hydrating yourself prior to departing from home. Consume ample amounts of water or fluids while in the mountains. While the exact quantity of fluid needed for hydration may vary among hikers, a range of 4 to 6 liters is generally recommended. Additionally, periodically incorporate electrolytes (such as Electral or ORS) into your drinking water, as they are lost through sweat. A reliable indicator of proper hydration is the color of your urine, which should be pale white or clear rather than yellow.
Eat well
It is necessary to consume enough calories and nutrients to maintain energy in your body. Trekking or hiking at high altitudes can be very tiring and require a lot of energy. Eating five to six small meals throughout the day is the best way to keep yourself energized. Additionally, carbohydrates replenish depleted muscle glycogen and require less oxygen for metabolism. In summary, carbohydrates are easier to digest and are the preferred source of energy at high altitudes. As you go higher, you will need to consume more carbohydrates. It is advisable to avoid spicy, oily, and sugary foods.
Sleep well
Do you want to stay up late with your clan and have some beers? It may sound like a great idea, but proper sleep is crucial for your body to recover before the next day’s hike or altitude gain. Lack of oxygen can make it difficult to sleep well. Additionally, if you’re sleeping in tents, the ground may not be even everywhere, which can make lying down inside the tent uncomfortable, even with camping mattresses. There are some tips to help your body rest at the end of the day. Having early dinners is ideal for the mountains. You can use your backpack or extra clothes as a backrest to slightly elevate your upper body when lying down. Avoid using any technology that can interfere with your body’s system and make it hard for you to relax and sleep peacefully.
Please wear head coverings while remaining attentive to what is being said.
The human body has specific areas that release heat to regulate body temperature. These areas include the skull, groin, armpits, and extremities such as fingers and toes. Blood flows abundantly around these areas, close to the skin’s surface, allowing for effective heat loss. Therefore, it is important to protect and keep these areas warm when in high altitudes. The layers of clothing we wear help maintain warmth in the groin and armpits, while socks and shoes take care of our toes. However, attention should be given to the head, palms, and fingers. Ears are particularly sensitive to atmospheric conditions and provide valuable information to the brain. Unless there is a blizzard, it is advisable to leave the ears uncovered during hikes.
Regulating body temperature
Make sure to stay dry and preserve your body warmth. As you hike along the trails during the day, you will sweat. Once you reach camp, change into dry undergarments and clothing promptly. Wet clothes can quickly make you feel cold when the temperature drops. Remember to always pack a lightweight rain suit or poncho, regardless of your destination. The weather in the Himalayan trails can be unpredictable. It is advisable to avoid wearing cotton clothes while hiking, as cotton retains sweat and takes a long time to dry. Opt for synthetic trekking apparel instead.
Climb high sleep low
Essentially it means sleeping at a lower elevation to that which you have ascended during the day. This way our bodies are triggered in acclimatizing to high altitude but we can rest better at slightly lower heights. Though this is the thumb rule, in many places it may not be possible to follow it. What do we do then? Wander around even after you have reached camp, explore the surroundings and help your body to acclimatize better. Do not sleep the minute you reach your destination.
Avoid sleeping during daylight hours.
Once you arrive at the campsite, take some time to relax. Instead of immediately going into your sleeping bags or tents, consider taking a stroll or engaging in other enjoyable activities. This is also a good opportunity to practice the “climb high and sleep low” technique, if you haven’t already done so during the trek. If you feel excessively tired or lightheaded, it’s important to rest and inform your fellow trekkers and the trek leader about your physical state.
Please consult your doctor before taking Diamox.
Diamox serves as a preventative measure for AMS, although it is not a guaranteed method to completely avoid AMS. Additionally, these pills have diuretic properties, which may increase urination. Diamox requires a specific dosage that should be initiated two days prior to the start of the trek. It is advisable to consult with your doctor about the usage of this medication.
A little about smoking and drinking caffeine and alcohol in the altitudes
Smoking directly affects the lungs by reducing their capacity due to the decreased oxygen in the air and the presence of smoke. It is advisable to consume caffeine in moderation as it acts as a diuretic. Even small amounts of alcohol, in any form, can cause vasodilation, which is the widening of blood vessels. This dilation leads to blood flowing towards the surface of the skin, resulting in heat loss and potentially hypothermia. Hypothermia is a serious medical condition that can be as dangerous as Acute Mountain Sickness (AMS) or even worse, and it can also lead to fluid loss from the body.
If you find yourself breathing heavily after minor physical activity or experiencing discomfort during sleep, it means that high altitude is affecting you and you should focus on acclimatizing better. By following the aforementioned simple suggestions, you can ensure that your trek is enjoyable and effortless, without compromising your health. It is important to remember that failure to acclimatize properly can have severe consequences. Therefore, take this advice seriously and embark on your trek with happiness!
