How to prevent altitude sickness

Are you thinking of visiting a place at high altitude but are worried about the altitude you will have to deal with? I totally understand you, the same thing happened to me and I would have liked to have had some clear tips on this topic before my trip. For this reason, I tell you below about my personal experience above 3,500 m. in Ladakh, a region in northern India between the Karakoram and the Himalayas, and I share with you some useful tips I learnt there to prevent altitude sickness.

Ladakh is known for its extraordinary natural beauty and breathtaking landscape. It is one of the most fascinating and remote destinations in the country, often called "Little Tibet" because of its cultural, scenic and geographical similarities to Tibet.

However, this immense beauty and adventure come with a challenge that should not be underestimated, and which, not surprisingly, is the subject of this article: dealing with high altitude (in my case from 3,500 to 5,600 m.) and preventing mountain sickness, known as AMS (Acute Mountain Sickness).

Why is it important to be well informed about this condition? Very simple: because it can compromise the enjoyment of your trip and, in severe cases, pose a threat to your health. Fortunately, there are several measures you can take to prevent mountain sickness and make the most of your experience in high altitude areas. Here are some useful tips:

1. Gradual acclimatization: one of the keys to avoiding altitude sickness is gradual acclimatization to altitude. Avoid climbing too quickly and give yourself at least a couple of days at moderate altitudes before proceeding to higher altitudes. This allows your body to gradually adjust to the reduction of oxygen in the air. If you arrive by plane, as I did, take at least 24 hours to get absolute rest.

2. Adequate hydration: dehydration can make mountain sickness symptoms worse. Be sure to drink plenty of water and tea during your stay at high altitude. Avoid alcohol.

3. Balanced diet: maintain a light and balanced diet during your time in the high mountains. Avoid heavy meals that may put strain on your digestive system. Opt for foods rich in complex carbohydrates and limit your consumption of fatty and spicy foods.

4. Recognition of symptoms: it is essential to be able to recognize the symptoms of altitude sickness so that you can respond promptly. Common symptoms include headache, nausea, dizziness, fatigue and difficulty breathing. If you notice the onset of these symptoms, it is essential to descend to lower altitudes as soon as possible.

5. Adequate rest: rest is crucial when facing high-altitude hiking. Avoid overexertion and listen to your body. Schedule rest days between strenuous hikes.

6. Monitor altitude: carry an altimeter or use mobile device apps that measure altitude. This will allow you to keep track of changes in altitude and avoid climbing too quickly.

7. Avoid high altitudes at night: Mountain sickness symptoms tend to worsen at night. If possible, plan to spend the night at lower elevations and gradually gain altitude during the day.

8. Medications for mountain sickness: In some cases, doctors may prescribe medications such as Diamox (acetazolamide) to prevent or relieve mountain sickness symptoms. It is important to always consult a doctor before taking any medication and follow his or her directions carefully. I did not use any medication and tried to get used to it naturally while respecting all the directions of the local people.

9. Ask your doctor: consult with your primary care physician who can provide specific guidance based on the state of your health.

In my case, I arrived in Ladakh by plane, passing from 300 m. in Delhi to 3,524 m. in Leh. Since I had never been to such an altitude before, as soon as I landed I was terrified that I would not be able to breathe normally when the doors opened, but instead fortunately I was wrong. When you get out of the plane, you can breathe normally but your body unconsciously starts to feel the lack of oxygen. The first symptoms I noticed in the airport were heaviness in my legs, confusion and slight dizziness. During the rest of the day I also experienced tachycardia, which, fortunately, passed quickly. As the days passed, the body acclimated and the symptoms recurred only at times when I was climbing in altitude, but still light.

These are the steps I followed throughout the entire trip:

• I strictly observed the first 24 hours of rest for acclimatization (very important);

• I drank plenty of water and tea every day;

• I ate light, carbohydrate-rich meals;

• I avoided fast movements, especially in the first few days;

• I avoided taking medications that might mask symptoms (since my symptoms were mild and bearable);

• I followed the itinerary that the local agency recommended for me to climb in altitude properly, always sleeping at a lower altitude than the maximum altitude reached during the day.

I share with you below the directions they gave me upon our arrival at the accommodation in Leh (Ladakh Himalayan Retreat Hotel, very nice hotel and super kind staff), which I hope will be helpful to you if you are planning to visit this wonderful and remote place:

Always remember that altitude sickness is a serious condition and, in some cases, can lead to serious complications. If symptoms persist despite taking precautions or if you suspect you have a serious case of AMS, seek medical attention immediately.

In conclusion, then, avoiding altitude sickness requires judicious planning, gradual acclimatization and the ability to listen to your body. By following these tips, you can maximize your safety and enjoyment while hiking at high altitude and fully appreciate the beauty of the mountains.

Here you can see some of my pics of this awesome place:

Thank you for the time you took to read this blog post!

Have a great adventure!