Neha Raheja
Neha has a passion for discovering unique and less-traveled destinations. She also enjoys reading extensively. When she’s not engrossed in a book, she can often be found cooking and singing, daydreaming about delicious food, or spending quality time with her delightful 7-month-old daughter.
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Do you have a desire to go trekking in the Himalayas? Are you interested in conquering the mystical peaks of the Kedarkantha trek? Do you dream of reaching the summit of Mt. Kilimanjaro or reaching the Everest Base Camp? High Altitude trekking offers more than just a mere experience. The incredible sensation of being encompassed by majestic mountains at immense heights, exploring some of the most remote locations on Earth, and uncovering the enigmas concealed within the snow-covered peaks of formidable mountains is not merely a journey.
A trek at high altitude is an incredible adventure — and, for most of us, a once-in-a-lifetime opportunity to witness some of the most breathtaking mountain peaks in the world. It possesses its own allure, but also requires significant effort. Adequate preparation is essential for a high altitude trek. It is crucial to comprehend the landscape, extreme weather conditions, and potential health risks that you may encounter at high altitudes. Prior to embarking on your journey, it is necessary to adequately prepare yourself both physically and mentally.
Can you clarify the definition of a high altitude trek?
8000 ft – 12000 ft: High Altitude
12000 ft – 18000 ft: Very High Altitude
18000 ft and above: Extremely High Altitude
26000 ft and above: Death Zone
At elevations above 8000 feet, the atmospheric pressure decreases and the amount of oxygen molecules in the air decreases as well. This poses a problem for individuals accustomed to living at sea level or at altitudes below 8000 feet, as their vital organs receive less oxygen than they are accustomed to. Consequently, the body responds to this environmental change by increasing both breathing and heart rate. Over time, the body begins to produce more red blood cells in order to enhance oxygen levels in the blood. However, this adaptation process does not occur instantaneously; it can take several days or even weeks for the body to fully adjust to the new environment. Failing to acclimatize oneself can lead to a medical condition known as Altitude Sickness, also referred to as Acute Mountain Sickness or AMS. AMS can also progress to more severe conditions such as High Altitude Pulmonary Edema (HAPE) or High Altitude Cerebral Edema (HACE), both of which can be fatal.
During a high altitude trek, the likelihood of having a nearby medical facility is minimal. Therefore, it is crucial to comprehend acclimatization and assist your body in adjusting to the environmental changes at high altitudes.
You also need to prepare yourself months before your dream trek. Here are a few steps you can take to prepare yourself for a high altitude trek.
Increase your determination
Len Smith believes that fatigue is what breaks down the quality of mental toughness and stamina.
Your mental endurance is a part of your ‘self-motivation’ system and conscious mental training. Speak to experienced trekker to gain more insights and knowledge about high altitude trekking. It is all about how mentally prepared and strong you are before taking this trek. Do not underestimate the power of your mental endurance as compared to physical endurance. It is equally important as being physically fit. Remember, winners and champions arent made in the gym. They are made by what’s deep inside them.
Increase your physical intensity
“I cannot reword.”
To improve your physical endurance for a high-altitude trek, it is recommended to engage in training beforehand. It is advisable to begin this training program well in advance of your scheduled departure. The earlier you start, the better. You can commence your preparation by following the guidelines below and gradually intensifying your efforts while keeping your goal in mind. It is essential to prioritize your cardiovascular health and incorporate strength training into your routine. Start by planning your exercise regimen, with long walks being particularly beneficial. Remember to gradually increase the duration of your walks each day. If you have a sedentary job, opt for taking the stairs instead of the elevator and make an effort to move around the office frequently. This will aid in building your cardiovascular strength. Additionally, maintaining an ideal body weight is crucial. If you are overweight, consider adopting a healthy diet that includes reducing sugar intake and increasing protein consumption. This will contribute to improving your stamina.
Interval training is an essential component of achieving physical fitness. It involves rapidly increasing and then slightly decreasing the heart rate. For instance, you can run to elevate your heart rate, then walk to allow it to gradually return to normal before sprinting again. Avoid excessive strain, but aim to intensify the workout each day. It is important to always warm up your muscles before exercising and cool down with stretches after training.
The correct way of breathing will also help you reach that height easily. It will make your trek simpler. Practice taking deep breaths and holding it. If you go to the gym, then try walking on a treadmill on the incline elevated mode. You can also prepare yourself by climbing stairs with some weight, doing squats, training your calves, doing push-ups and planks to increase your core muscle strength. Increase the intensity every day.
Be ready for what you least expect.
Get ready for extremely cold and harsh weather conditions. It is important to be mentally and physically prepared and pack necessary items. Additionally, make sure to assess the altitude of the area you will be trekking in order to understand the terrain and challenges of hiking there. Moreover, it is crucial to confirm if your insurance policy covers high-altitude trekking, as many standard policies may exclude it. You might need a specialized insurance policy for this purpose.
Please schedule a meeting with your physician.
Before departing, it is crucial to undergo a medical examination. This examination should encompass an assessment of your blood pressure and overall physical condition. Females should also have their hemoglobin levels checked, as they may be depleted due to menstruation. Individuals with pre-existing medical conditions, such as asthma or diabetes, should seek medical evaluation to ensure that their prescribed medications effectively manage their conditions. In certain cases, a certification of fitness to travel may be necessary for certain expeditions. Additionally, if you anticipate experiencing high altitude sickness (HAS), it is advisable to consult a doctor regarding the need for specific medications.
to maintaining good health.
At high altitude, the reduced air density results in significant fluid loss through respiration and perspiration. It is essential to maintain proper hydration levels when engaging in physical activities or walking at high elevations. Remember to consume water regularly during exercise to prevent dehydration. Failing to do so can lead to fatigue, accidents, and even fatality in more elevated areas. When trekking at high altitudes, it is crucial to prioritize hand hygiene and illness prevention. Sickness can exacerbate dehydration and weaken your body while walking. This is especially critical when camping, so make sure to frequently wash your hands and utilize hand sanitizer.
Try to adapt as much as possible.
This is the most important step to prevent high altitude sickness. The rate of ascent is the most crucial factor in deciding who gets sick and who doesn’t. Acclimating to the oxygen levels slowly is important. Avoid climbing more than 1,000 feet per day and keep yourself hydrated. When traveling from low to high altitude, prepare to drive or go on foot rather than fly — the longer trip will give your body time to acclimate. If you must fly, spend at least 24 hours doing absolutely nothing — sleep a lot and don’t tire yourself out.
Read: What are the important steps to take to Acclimatize better?
7. Invest in the right gear
While you might not think this directly contributes to the effects of altitude sickness, but being comfortable and having the right gear is extremely important. The stress of not having the proper equipment will stress you out.
When embarking on a high altitude trek, it is essential to purchase hiking boots as your initial step. Prior to your departure, it is important to break them in to prevent the occurrence of blisters and sores.
Due to the proximity to the sun at high altitudes, it is essential to have high-quality UV sunglasses and sunscreen in order to prevent sunburn.
A good sturdy water bottle, a basic medical kit, and the correct clothing. Carry a lot of layers, fleeces, and waterproof gear.
Research the topic of altitude sickness and make necessary preparations to prevent or alleviate its effects.
Everyone with altitude sickness will behave differently, but there are a few symptoms that are pretty much common. It’s crucial to recognise the signs of altitude sickness.
Get ready to remain without internet access.
You will not have any kind of internet or phone connection with the outside world. Inform your loved ones in advance about your expedition so they don’t worry. You could take this time to meditate and think more clearly which is usually not possible back at home with many distractions around us.
Feel free to conduct your research and adequately prepare for your trek at high altitudes. The sensation experienced upon reaching the summit is indescribable. Dedicate yourself to the endeavor, as the rewards will be significant.
“The most rewarding sight is found once the most challenging ascent is overcome.”
