Altitude sickness isn’t weakness or a matter of fitness. A marathoner can go down at 3,500 while someone who never trains strolls to five thousand. It all comes down to how wisely you gave your body time to adjust to thin air.
The golden rule: “climb high, sleep low”
By day you can hike on an acclimatization climb above your sleeping point, but you sleep lower. That gives the body a stimulus to adapt while recovering overnight. It’s the foundation of every sensible mountain programme.
- Gain no more than 300–500 m of sleeping altitude per day above 3,000 m
- Take a rest day every 1,000 m
- Drink plenty of water — dehydration amplifies symptoms
- Skip alcohol on the trail
Altitude does not forgive racing. The strongest in the group are often the ones who fall ill — because they push too fast.
How to tell something is wrong
A mild headache and breathlessness on the climb are normal. Warning signs: a headache that won’t clear after rest and water, nausea, loss of coordination. With those symptoms the only right move is to descend. Don’t play the hero.
What helps in advance
A couple of weeks before the trip, add cardio — running, cycling, swimming. It won’t directly prevent altitude sickness, but it eases the load on heart and lungs. Above all, arrive with spare days. Haste at altitude is the most expensive mistake of all.
