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Acclimatising – Adjusting to Altitudes             

If you “Acclimatise” safely your body will respond and adapt; allowing you to enjoy the mountains

  • Training helps to increase your VO2 max (maximal oxygen consumption)
  • Climb at a pace that’s comfortable for you. (poli, poli / slowly, slowly..) it’s a marathon not a race
  • Climb high, 300-400 meters a day and descend to a lower altitude to sleep.
  • Never ascend to sleep at a higher elevation when experiencing symptoms of altitude illness.
  • Difficulty sleeping, feeling short of breath? Propping yourself up will help with your breathing.
  • Get enough sleep and take opportunities to rest whenever you can 
  • Stay well hydrated, drink lots of water 4-5 litres per day
  • Take regular sips of water during your climb.
  • Carb-loading – Cut back on foods high in fat.
  • Avoid alcohol, sleeping meds and cigarettes.
  • If you have trouble sleeping or dizziness and lack appetite, talk to your team leader. Maybe it’s time to take Diamox or similar. 
  • Try local remedies to cope with altitude (always check with your guide)
  • Monitor yourself and be honest with the group.
  • It is reputed that Viagra, the erectile dysfunction drug, may help protect against problems resulting from high altitudes; be aware lads, you may experience some interesting and possibly awkward side effects.  
  • Aerobic training will teach your body to work hard on less oxygen while elevation training will strengthen your muscles to better handle the altitude gain.

*Walk with your head up, suck it all in – take plenty of pictures. You may pass this way only this once!

  Mountain Sickness AMS

  • Learn to recognize the signs of AMS …. Acute Mountain Sickness .
  • The signs of AMS, include headaches, dizziness, rapid pulse, increased heart rate, nausea
  • Severe cases will experience confusion and decreased coordination. 
  • If you feel the symptoms, immediately speak to your guide and descend at least 1,000ft.
  • Acetazolamide and Dexamethasone can help reduce the severity of acute of AMS.
  • In a lower altitude the symptoms will leave you; once they are gone, enjoy a couple of days R & R, then you can start up again.

*Health and Safety’s Mountain’ Mantra; “better safe than sorry”.

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