Trekking at Altitude? Don't Make these common mistakes!

Everest Base Camp. Kilimanjaro. Mt Elbrus. Aconcagua. Some of the world's most iconic treks are at altitude.

But if your country isn't blessed with high mountains, or you are a first time trekker...

Chances are you haven't experienced high altitude before.

And if this is true, you want to make sure you aren't making these rookie mistakes...
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Five common mistakes at altitude
(And What to do instead)

Mistake #1: Drink only when you are thirsty.

Dehydration is a huge issue at altitude. Not only will it significantly reduce your physical capabilities but it is a major risk factor of attitude sickness.

But the issue is there is a delay between your thirst reflex and your hydration level. So if you wait until you are thirsty before you drink water, chances are you are already dehydrated.

Instead a better judge of hydration is urine colour. Ensure that it is kept either clear or light yellow. And to do this you need to actively be drinking throughout the day and NEVER let yourself get thirsty.

Mistake #2: Using alcohol and sleeping pills at night.

Sometimes at the end of a long day of trekking, all you want to do is curl up and get a good nights sleep. But when you are at altitude, this can be easier said then done...

But please, no matter how bad it gets, don't reach for the  alcohol or sleeping pills! These are what is known as respiratory depressants (meaning they slow your breathing down). And when you are at altitude, this is incredibly dangerous...

If you need a sleeping aid for altitude, much safer alternatives are either magnesium or melatonin.

Mistake #3: Getting exhausted.

Physical exhaustion is a big factor in altitude sickness. So this must be avoided at all costs. This is one of the reasons aerobic fitness is so critical for trekkers.

During your trekking preparation, a big emphasis should be put on long duration cardio. Examples of this include trek training, cycling, running and walking. 

And if you are start getting tired on the mountain, have a rest!

Mistake #4 Under-eating.

Altitude suppresses your appetite. This causes you to under eat and therefore under fuel. And this can lead to early exhaustion (see the point above). So you need to force yourself to eat at EVERY meal.

On top of this, it is highly recommended you bring a range of highly palatable (i.e. delicious) snacks. As the meals on treks can sometimes get a bit bland, this is your back up plan to get those calories in! These should be a mix of both sweet and savoury. 

Great examples of this include:

• Chocolate bars
• Energy bars
• Cheese and crackers
• Nut mixes
• Sports drinks

*Bonus tip: Carbohydrates have been shown to help alleviate symptoms of altitude sickness.

Mistake #5 Ascending too quickly.

Time constraints, budget restrictions or just plain impatience... Some people try to zoom through these treks as quickly as they can. But rate of ascent is the number one risk factor in altitude sickness.

You have probably heard the urban myth that 'fit' people are more likely to get altitude sickness. This is true, but not for the reason you think... Those trekkers with higher levels of fitness tend to rush through their treks (and not give themselves enough time to acclimatise). This is the reason why they get sick. 

*BONUS TIP: Get your Iron Levels Tested

When planning a trek, never choose the shortest option and preferably give yourself a couple of acclimatisation days.

Avoid these mistakes and can feel confident you are giving yourself the best chance of preventing altitude sickness and having a safe, enjoyable and successful trek!
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