10 Tips to Prepare for Your First High Altitude Hike
As a hiker, there are few things more rewarding than reaching the top of a high altitude hike. However, this endeavor is so sweet because it is HARD work!
High altitude hiking is no joke, especially if you’re coming from around sea level. It is important to be prepared and fit for the challenge ahead to assure a safe and fun ascent.
During this post, I’m going to share 10 tips that I wish we had known before hiking our first high altitude hike in June 2020. We knew altitude had various effects on the body but didn’t do any preparations.
We hike all the time, and we're in great shape!
- us
Needless to say, we learned FAST. So here is some information I hope helps get you ready for one of the coolest experiences and keeps you safe.
Keep in mind I am not an expert in high altitude hiking, nor a medical professional. Follow the links in this post to learn even more about how to prepare for your first high altitude hike!
1. What classifies as high altitude?
According to the Cleveland Clinic, anything above 8,000 feet is considered to be a high altitude.
Once heights reach around 12,000-18,000 feet, it is considered very high altitude.
This includes the sought after 14ers of Colorado. Extremely high altitude is everything above 18,000 feet. The higher you climb, the more important these tips become!
2. Oxygen
Air pressure decreases the higher we climb.
As air pressure declines, it becomes less saturated with oxygen. Therefore our bodies can’t take in as much oxygen. Some individuals are affected at elevations as low as 7,000 feet, and every 1,000 feet you climb, available oxygen decreases by about 3%.
Consequently, at 10,000 feet, your body takes in about 2/3 the oxygen it would at sea level.
This has a major effect on aerobic performance and often results in increased fatigue.
You may have no problem walking up a steep incline with a loaded pack close to sea level, but you will feel a HUGE difference in your whole body as well as your lungs if you try to hike the same incline, with the same pack, at the same speed at 10,000 feet.
In other words, breathing is HARD, and you will feel so out of shape when really your body is just working off less oxygen.
To learn more about oxygen levels at high altitudes, visit The Center for Wilderness Safety.
Oxygen levels with respect to altitude from Nepal Ascent Treks.
3. Training
Some suggest training for high elevation hikes through increasing the weight and incline in which you run, hike, or bike.
Stairs and hills will undoubtedly prepare you more than training on flat land. Additionally, your backpack will likely feel heavier at higher elevations as your muscles are working off less oxygen.
Training with a pack twice the weight of which you plan to carry is suggested. If you live close to mountains, gradually increase the altitude in which you’re training to adapt to the lower oxygen levels.
While adding weight and running hills may increase your fitness levels, there is no real way to train for thin air, which is the biggest factor in high elevation hikes, besides being there yourself. Bringing me to our next tip, acclimate.
4. Acclimate
One of the most important things you can do to prepare for high elevation hiking is to give your body proper time to acclimate to the difference in altitude.
Providing your body 3-5 days to acclimatize to high elevation areas can allow you to adjust to the new, lower level of oxygen available. Typically, hikers choose to acclimate when climbing at 10,000 feet or above, meaning acclimatization should occur between 8,000-9,000 feet.
Slowly increasing the elevation at which you sleep is another way, and one of the best, to acclimate to these new conditions. Sleeping elevation tends to be more influential than the elevations reached during hiking hours. As a rule of thumb, you should not increase more than 1,000 feet of sleeping altitude per day once you have passed 10,000 feet.
“Climb high, sleep low”
In other words, don’t drive into Colorado one day and hike to 14,000 feet the next (like we did!). Take your time and plan your hike for later in your trip.
5. Hydrate
Be prepared to drink more water than usual on a high altitude hike. The air is much drier, causing sweat to evaporate more quickly.
Because of this, hikers often do not realize how much water is lost through exertion alone. Additionally, water is being lost through respiration more rapidly as the lower oxygen levels result in faster, deeper breathing. And trust me, you will be breathing faster and deeper up there!
The Wilderness Medical Society states that water is lost through respiration twice as fast at high altitude when compared to sea level. It is suggested to drink at least an additional 32-48 ounces of water when at high altitude.
6. Fuel Yourself
Just like you need to drink more water at high altitude, you will need to eat more than usual.
Your muscles are burning energy faster, and your body will require more calories to function properly. Pack lots of carbohydrates and sugar-loaded snacks. Beef jerky, trail mix, chocolate, peanut butter packets, energy bars, and other high-calorie treats and a few examples.
It’s also recommended to add some carbohydrates to your water, such as Gatorade packets or Nunn tablets to maintain your body’s sodium level.
For more information of pack snacks check this post here.
7. Be prepared
The weather can change rapidly at high elevations. Rain, snow, or even hail can pop up quickly without much warning.
So, make sure to plan for worst-case scenarios. Pack waterproof clothing as well as extra layers, a warm hat, and wool gloves in case you get stuck in undesirable weather.
Even on good days, the sun, wind, and temperatures can be relentless at elevation. A windbreaker, warm jacket, sunscreen, hat, and chapstick can be the difference between an enjoyable hike and a painful one. Once you get above the tree line, the terrain often becomes rugged and rocky. Boots with ankle support and hiking poles are a must!
I repeat, do not make the same mistake as we did, invest in some hiking poles!
We traded the short sleeves and a ball cap for the down jacket and wool headband as we ascended. Packing layers is a must!
The last thing you want when thousands of vertical feet above civilization is to feel negatively affected by the high altitude. If you’re new to this type of environment, it’s a good idea to carry an altitude aid.
Diamox is a popular altitude medication commonly prescribed for hiking above 8,000 ft. Additionally, ibuprofen, cough drops, and over-the-counter indigestion pills can save your trek.
8. Take your time
You WILL move slower on a high altitude hike than you're used to at lower altitudes. Plan to start your hike as early as possible, also known as an alpine start, and assure plenty of time to make it to the top and back down.
Lightning storms often pop up in the afternoons of summer months, which is another great reason to start early.
We did not start our 14er until after 1 pm. While we had great weather, we definitely felt rushed towards the end of our climb. It’s no fun hurrying up the mountain or feeling like you have to race the sun on the way down.
You will undoubtedly require more breaks than usual, plus you want to enjoy the journey! Learn from us, rise before the sun, and take your time!
9. Altitude Sickness
One of the biggest risks that come with hiking at high elevations is altitude sickness. This occurs when the body does not properly adjust to the change in air pressure and lower abundance of oxygen present, or from climbing too quickly.
When given time to acclimate, most healthy individuals are not affected by localized deprivation of oxygen in the body, known as mild to moderate hypoxia. When travelers do not adequately acclimate their bodies to the new environment, they become more prone to altitude sickness.
This can occur as low as 7,000 feet. However, even if you do everything right, acclimate, and fuel your body sufficiently, you may still become sick as the elevation effects everyone differently.
Three Stages of Altitude Sickness:
Acute Mountain Sickness (AMS)
High Altitude Pulmonary Edema (HAPE)
High Altitude Cerebral Edema (HACE)
Acute Mountain Sickness (AMS)
This is the most common type of altitude sickness and is the least severe.
Symptoms are similar to that of a hangover and can include headache, nausea, difficulty breathing, dizziness, fatigue, loss of appetite, vomiting, and difficulty sleeping.
Such symptoms typically last anywhere from 8-36 hours after the ascent. However, if left untreated, it can lead to more severe illness.
High Altitude Pulmonary Edema (HAPE)
This is a more severe illness resulting from altitude sickness. It can appear with or without symptoms of AMS.
Essentially, it is the lungs’ response to high altitude. Blood vessels in the lungs tighten due to low levels of oxygen, increasing pressure in the lung's arteries. Fluid from blood vessels then leaks into the lungs and it feels as if the wind has been knocked out of you.
Symptoms include extreme fatigue, shortness of breath (even while resting), chest tightness, coughing up frothy foam, rattling or gurgling when breathing, slight fever, and blue and/or gray lips or fingernails. Symptoms usually appear at night when resting and worsen the next day with exertion.
However, if any of these symptoms occur during your hike, turn back immediately.
High Altitude Cerebral Edema (HACE)
This is often considered an extreme form of AMS. Symptoms are harder to identify and often become noticeable at night.
At this stage, the brain is injured due to low oxygen which impacts the general thought processes. A travel companion will usually notice symptoms as they become more severe.
This includes worsening headache, exhaustion, confusion, more frequent vomiting, staggering when walking, abnormal behavior, incoordination, hallucinations, inability to think clearly, and in severe cases, a coma.
If any of these symptoms arrive, it is imperative to descend quickly and seek medical help. Serious effects can cause permanent brain damage.
The best way to treat altitude sickness is to get to lower elevations, hydrate, eat, and rest. In some cases, oxygen and medications may be needed. Diamox has been used to alleviate most symptoms and Ibuprofen can help reduce headaches.
To learn more about altitude sickness and how to prevent and treat it, visit The Wilderness Medical Society.
10. Know your limits
Make sure you are healthy before leaving with no underlying illnesses and physically fit for whatever endeavor you are about to begin.
Be prepared to turn around and descend quickly if you or anyone in your group starts to feel symptoms of altitude sickness. A minuscule headache or slight chest pain could turn into something much worse.
Thousands of feet up a mountain, and far from safety, is not the time to test your body.
Stay Safe!
This post was not meant to scare you! We hope to prepare you for an amazing experience, but also an enjoyable one.
A high altitude hike is so rewarding and worth the challenge to get to the top. The views from mountain summits are often some of the most beautiful you will ever see. Keep these tips in mind while preparing for your first high altitude hike and you will have a safe ascent to the top!
