Altitude Masks For Hikers

​Inside we discuss Altitude Masks (also known as Elevation Masks) and whether they are an effective training tool for hikers, trekkers or mountaineers heading off on a high altitude adventure.

In this episode, we explore:

• What 'altitude' masks actually do (and how they apparently 'simulate' altitude)
• Does an altitude mask help prepare you for high altitude?
• Can an altitude mask help improve your endurance performance for hiking and mountaineering
• Can an elevation mask strengthen your breathing muscles?
• Is an elevation mask a good way to improve mental strength for hikers?
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Today, we are talking about so-called 'altitude masks' and whether or not they are relevant for hikers, trekkers, or mountaineers who are going up to high altitudes.

This is one of the most common questions I hear from people or see on the internet when they are leading up to a high altitude adventure. Particularly those who live at sea level and have no altitude to train with.

Usually, the question goes like this:

"Should I be training with an altitude mask."

On the off chance you have not seen one of these things, they are basically big black gas mask-looking contraptions that people strap to their faces while they train.

Thanks to some clever marketing when they first came out and ongoing hype using professional athletes and training montage videos, these things blew up.

They became wildly popular for general sports training and even more popular for people heading up to high altitudes.

They were billed as altitude training masks that would simulate the effects of altitude.

People thought they would help them on the mountain.

Everyone is always looking for an edge in training.

And if you live at sea level, and are preparing for a high altitude hike, you are looking for any solution that might help!

And if you can strap something on your face and supposedly make a workout more effective, it is tempting.

In theory, these masks might give you an edge.

In a very, very, very loose theory, they might even help at high altitude.

But in practice, the question is this.

"Do altitude masks actually work to prepare for high altitude?"

Today, I break down how they work, what they really do for you, and whether an altitude hiker, trekker, or mountaineer should consider using one.

Let us begin.

How Elevation Masks Work

Simply put, these masks restrict your breathing.

You strap it to your face and breathe against an adjustable valve.

This makes your breathing harder.

That is basically it.

The resistance can be adjusted to supposedly simulate anything from 900 to 5400 meters above sea level.

The idea is that this resistance improves everything under the sun.

Endurance. Interval performance. Mental strength. Lung function.
And people assume it will help at high altitude.

In theory, it sounds great. In practice, not so much.

Let me break down some of the bigger claims of these masks:

Claim One: Improve High Altitude Performance

Will these masks help you at high altitude?

These masks do not produce a low oxygen stimulus strong enough to trigger physiological adaptations associated with altitude.

These do not see any change to your blood oxygen saturation.
They will not improve red blood cell count or hemoglobin. They do not replicate or help with acclimatization.

So, despite being marketed as altitude training masks, they will not prepare you for mountain air.

They will not lower your risk of altitude sickness.

They will not improve mountain performance.

They sound good in theory, but the evidence does not support this

Elevation masks will not simulate or prepare you for high altitude. ​

Claim Two: Improve Endurance Performance For Hikers And Mountaineers

Lots of claims circle around these masks and endurance performance.

Common examples are:
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• Improved VO2max
• Better running times
• Better cycling times
• etc

Most of it sounds relevant to hikers, trekkers, and mountaineers.

But the evidence does not support the hype.

Most studies show no change in VO2 Max or similar changes compared to people who trained without the mask.

Meaning your aerobic performance does not benefit from strapping one of these things to your face.

There are a few endurance-related markers that do increase.

These include:
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• Ventilation threshold.
• Respiratory compensation threshold.
• Power output at those thresholds.

These improvements could be useful for someone going really, really fast for a moderate amount of time (e.g a 1500m runner).

But these are not particularly relevant for hikers or mountaineers who will be moving at a lower intensity for hours and hours at a time.

Elevation masks are not particularly useful for improving endurance performance for hikers and mountaineers. 

Claim Three: Improved Respiratory Muscle Strength

A common belief is that these masks train the muscles used for breathing (specifically improving the strength of your breathing muscles).

And elevation masks can potentially be beneficial for this.

But there are two major drawbacks here:

1. While wearing an elevation mask during exercise, you will limit your performance in other areas (e.g your hiking, cycling or running will suffer)
   
   
2. The resistance on these masks is usually too low to be an effective stimulus for breathing strength (it is the equivalent of lifting very light weights for endless repetitions in the gym - it may improve strength, but there are much more efficient ways to do this)

If you genuinely want to improve respiratory muscle strength (which does have some good evidence to help at high altitude) then I would recommend looking into 'respiratory muscle training' with a proper device.
​

Claim Four: Improve Mental Strength

This is the one people cling to after all the other claims fall apart.

They say the mask improves mental strength.

It makes the workout tougher, so it will make them mentally tougher.

And yes, strapping something to your face that restricts your breathing will absolutely increase your perceived exertion.

Everything will feel harder.

But again, the drawback is the same.

Your training performance will drop. You will be restricted from actually focusing and working hard in your workouts, and you will compromise many of the benefits of a 'normal' training session.

There are far better ways to build mental strength that are also specific to hikers.

• Grind sessions (e.g. go and do a stupidly long, boring hike)
• Night sessions.
• Bad weather hikers or workouts
  ​
  

All of these build mental strength without sabotaging the physical training you need.

My Opinion On Altitude Masks For Hikers And  Mountaineers

Am I a fan of elevation masks or altitude training masks for high altitude?

If you have not guessed by now, the answer is no.

They are not very relevant for hikers, trekkers, or mountaineers.

They do not help with altitude.

And for everything they claim to help with, there are simpler, more effective alternatives.

If you are considering buying one for your upcoming adventure, save your money.

Put your time and energy elsewhere.

Yours in trekking,

Rowan

P.S. If you are not sure what you should be doing to prepare for high altitude, here are some links:

• How To Train For High Altitude Hiking
• Breathing Exercises For Hikers 

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Are Elevation Masks Helpful For High Altitude?