Nepal’s trekking trails offer some of the most breathtaking landscapes and unique cultural experiences in the world, from the towering peaks of the Himalayas to the rich traditions of the local communities.
Treks like the Everest Base Camp, Manaslu Circuit, and Annapurna Circuit attract thousands of adventure seekers each year, all eager to experience the majesty of the mountains firsthand.
However, as thrilling as high-altitude trekking is, it comes with one significant challenge—altitude sickness, or Acute Mountain Sickness (AMS).
Altitude sickness is a common and serious issue that can affect even the most seasoned trekkers, making it crucial to be prepared and take preventive measures.
In Nepal, treks often reach elevations over 5,000 meters (16,400 feet), like at the Larkya La Pass on the Manaslu Circuit or Kala Patthar near Everest Base Camp. At these high altitudes, the oxygen level decreases, putting extra strain on the body, especially if it isn’t properly acclimatized.
This guide covers essential steps to help you prevent and manage altitude sickness, so you can enjoy your trek safely and fully.
1. Ascend Slowly and Limit Daily Elevation Gain
One of the most effective ways to avoid altitude sickness is to ascend gradually. A general guideline is to limit your elevation gain to 500-600 meters (about 1,640-1,970 feet) per day once you reach 3,000 meters (9,843 feet).
The slower you go, the more time your body has to adapt to the reduced oxygen levels. Trekking itineraries for routes like the Manaslu Circuit and Everest Base Camp are designed with this in mind, helping trekkers pace themselves and avoid overexertion.
2. Schedule Acclimatization Days
Acclimatization days are essential for adapting to high-altitude conditions. These are rest days spent at a certain elevation to allow your body to adjust before going higher.
For example, on the Everest Base Camp Trek, trekkers often spend an extra day in Namche Bazaar at 3,440 meters (11,286 feet) to acclimate before ascending further.
Similarly, on the Manaslu Circuit Trek, an acclimatization stop at Samagaun (3,530 meters or 11,581 feet) is common to help prepare for the higher Larkya La Pass. Don’t skip these acclimatization days; they are crucial in reducing the risk of altitude sickness.
3. Stay Hydrated and Replenish Electrolytes
Hydration is key to staying healthy at high altitudes. Drink at least 3-4 liters of water daily to help prevent dehydration, which can worsen altitude sickness symptoms.
Adding electrolyte packets to your water can help maintain your energy levels and replace essential minerals lost through sweat. Electrolytes also aid in fluid absorption, which is particularly helpful when trekking in cold, dry climates.
4. Take Preventive Medication (e.g., Diamox)
Certain medications, like Diamox (acetazolamide), can help mitigate the effects of altitude sickness. Diamox aids in acclimatization by promoting breathing, which increases oxygen levels in the blood.
It’s recommended to consult your doctor before taking Diamox, as it may have side effects. Many trekkers begin taking it a day before starting the trek and continue it as needed while ascending.
However, medication is not a substitute for acclimatization—it’s simply a supplement to your preventive measures.
5. Avoid Meat and Opt for Plant-Based Proteins
Eating heavy or rich foods, particularly meat, can be hard on your digestive system at high altitudes, where appetite often decreases.
Opt for plant-based protein sources instead, such as lentils, soy chunks, or traditional Sherpa stew.
Local dishes like dal bhat, which is rich in carbs, can provide sustained energy without overloading your system. Protein and fiber-rich foods are easier to digest and help maintain energy levels without putting extra strain on the body.
6. Protect Yourself from Extreme Weather
At high altitudes, the weather can be unpredictable and extreme, with sudden drops in temperature. To prevent cold-related health issues, dress in layers and avoid exposing your skin to harsh elements.
Keep your hat, gloves, and jacket on, even if you feel warm while trekking, as sudden exposure can shock your system and potentially trigger altitude-related symptoms. Layering also helps your body adapt to temperature changes more smoothly.
7. Pack Light and Smart to Conserve Energy
The higher you go, the more physically draining trekking becomes. Carrying a heavy load not only tires you out faster but can also exacerbate altitude sickness symptoms. Pack only the essentials and consider using lightweight, compact gear.
A well-organized backpack with a good weight distribution will help you maintain energy for longer stretches, reducing physical strain and making it easier to handle high-altitude challenges.
8. Eat Small, Frequent Meals Even When Appetite is Low
Loss of appetite is common at high altitudes, but it’s important to keep eating to fuel your body. Opt for light, energy-dense foods like soups, energy bars, mixed porridge, and muesli.
In Nepal, sattu (a flour made from roasted grains and pulses) is a nutritious option that’s easy to digest and provides a slow release of energy, making it ideal for high-altitude trekking. Carry some of these quick and easy foods to snack on throughout the day to keep your energy levels steady.
Additional Tips for Altitude Sickness Prevention
- Listen to Your Body: Don’t ignore symptoms like headaches, nausea, or dizziness. Stop and rest if you feel unwell, and don’t push yourself to continue ascending.
- Avoid Alcohol and Smoking: Both can worsen dehydration and interfere with your body’s ability to acclimate, so it’s best to avoid them entirely while trekking.
- Practice Breathing Exercises: Deep breathing techniques can improve oxygen intake and alleviate symptoms of altitude sickness. Taking a few minutes each day to practice can be especially helpful when sleeping at high altitudes.
Final Thoughts
Altitude sickness is a serious consideration on any high-altitude trek, especially in Nepal’s mountainous regions. Taking the right preventive measures, staying hydrated, and pacing yourself can make a big difference in how well your body adapts.
By understanding and preparing for altitude sickness, you can focus on the incredible experience of trekking in the Himalayas, whether it’s the iconic Everest Base Camp or the remote beauty of the Manaslu Circuit.
Proper preparation and awareness are key. Altitude sickness doesn’t need to prevent you from enjoying Nepal’s incredible landscapes, as long as you’re mindful of your body and take necessary precautions along the way.