High-Atitude Trek is one of the most amazing adventures. There are several popular high-altitude treks, like Everest Base Camp Trek. Mount K2 trek, Mount Blanc trek, Annapurna Circuit Trek, Mt Kilimanjaro Trek, etc. High Altitude treks are those treks that lie over the altitude of 3500m to 5500m. One of the major difficulties for people trekking on high-altitude treks is altitude sickness. Altitude or acute mountain sickness can affect anyone, regardless of age, sex, or fitness level.
Since these risks are present, it’s important to do what you can to reduce other dangers and get as fit as possible before your high-altitude trek. If you want to trek in Nepal, you can trek up to the height of 6000m above sea level. Hence, in order to complete these successful high-altitude treks, the trekkers must prepare for them accordingly. There are different kinds of training, like interval training, physical training, mental training, and aerobic training, which will help trekkers to be physically and mentally fit in the high altitude. So let’s get into it without any more delay.
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4 Preparation Tips for a High-Altitude Trek
Preparing for a high-altitude trek is crucial for your safety, enjoyment, and success. The rugged terrain, steep climbs, and high-altitude conditions require good physical fitness and mental readiness. So, proper physical and mental preparation is necessary to tackle the challenges of higher altitudes like AMS, steep ascending and descent, and illnesses like whooping cough, etc.Â
Physical Preparation
You can prepare for the high-altitude trek by engaging yourself in different types of physical training. One type of physical training is cardiovascular training.
Cardiovascular Training
Because of low oxygen levels, the trekkers must build their cardio to trek at high altitudes. To improve your endurance, do aerobic activities such as hiking, running, cycling, and swimming. These activities help reduce the risk of heart disease, boost brain function, and promote a longer life. Start with a few minutes and gradually increase your cardio workouts to about 30 minutes each day.
Strength Training
High-altitude hikes need a lot of strength. You must carry a backpack, climb steep hills, and walk on rocky paths. To enjoy your trek, you should focus on building strength, especially in your legs, thighs, and calves. Build your strength by doing lunges, step-ups, squats, etc. Doing crutches also makes your stomach stronger, which will help you during long-distance treks.
Mental Preparation
One of the major challenges of the high-altitude trek is the availability of less oxygen, which can create a huge dent in the mentality and psyche of the trekkers. Hence, proper mental preparation is needed alongside physical preparation. First and foremost, trekkers must have a proper expectation of the trek. The trekkers should always believe they will be successful and remain adaptable. To build mental strength, manage your expectations. High-altitude trekking can push you out of your comfort zone, so view discomfort as progress. You can confidently tackle the Himalayan trails by developing mental toughness, ensuring a rewarding experience.
Understanding the Challenges of High-Altitude Treks
Trekking at high altitude provides a unique sense of accomplishment and a chance to see majestic views. However, there are also some challenges that the trekkers will face during the high-altitude trek. So, let’s take a look at some of the challenges you will face during the trek.
Reduced Oxygen Levels
One of the major challenges of trekking at high altitudes is reduced oxygen levels. Due to the lower oxygen level, the body suffers a condition known as hypobaric hypoxia. The symptoms of this condition can be minor discomfort to really serious and can sometimes lead to death as well. When this condition arises, the difficulty in breathing and respiration makes trekkers weak, and eventually, they feel ill.
Risks of Altitude Sickness
Another major challenge of high-altitude trekking is the risk of altitude sickness. The trekkers can experience symptoms of altitude sickness like shortness of breath, headache, fever, disorientation, nausea, dizziness, vomiting, etc. However, there are more serious symptoms of altitude sickness, like HACE and HAPE, if the conditions worsen. The lack of oxygen in the air makes breathing difficult for trekkers. In order to prevent yourself from altitude sickness, make sure you hydrate properly and acclimatize properly as well.
Physical Demands
Trekking at high altitudes can be fun and rewarding, but trekkers have to be wary about the physical challenges they will face throughout the trek. Trekkers will have to pass through tough terrains, and as the altitude increases, the difficulty level also increases.Â
Tips for a Successful High-Altitude Trek
If you’re getting ready for a long hike in the Himalayas, Mount Kilimanjaro, or the Inca Trail to Machu Picchu, it’s important to do some training for high-altitude hiking. While it may not be as specific as training for Everest, you’ll want to be well-prepared for your trip. So here are ten important tips that can benefit you during the high-altitude treks.
- During the high-altitude trek, focus on control of your lungs by practicing yogic breathing.
- Spend time improving your body conditions by training in physical, cardiovascular, and aerobic fitness.
- Prepare and Plan for the trek beforehand.
- Learn about altitude sickness and acclimatization.
- Avoid products heavily induced in alcohol, caffeine, and cigarettes.
- Keep yourself warm by packing up essential clothes
- Ensure you hire guides and porters, especially if you are trekking at a high altitude and don’t have prior experience.Â
- Take the right medication, like Diamox, if you feel the symptoms of altitude sickness.
- Keep yourself hydrated, and eat all the nutrients food.
- Experience tea house trekking in autumn and winter and a camping trek during summer.
Acclimatization Tips for High-Altitude Treks
As mentioned above, trekking in high altitudes is fun and equally challenging. Challenges like altitude sickness can cause major trouble for trekkers trying to complete high-altitude treks. So, let’s take a look at the acclimatization tips that trekkers need for these treks.
Rest Days
To successfully include rest days in your trekking itinerary, view them as valuable parts of your journey, not as missed chances to explore. Planning rest days ahead of time helps you acclimatize and better handle the challenges of the trek.
Start Trek Low and Slow
The best way to prevent altitude sickness is to climb slowly. Your body needs time to make more red blood cells and breathe faster to adjust to the lower oxygen. If you climb too quickly, your body doesn’t have enough time to adapt, which can cause problems.
Trek High and Sleep Low
The high altitude has thin air, which makes it difficult for trekkers to breathe. During your trek, it is essential to trek high and lower the duration of sleep to get accustomed to the weather, temperature, and oxygen levels.Â
Importance of trekking with a guide or experienced group
The high-altitude trekking is the adventure of a lifetime. In this trek, you will be experiencing challenging treks, which are also quite rewarding at the end of the day. The high-altitude trek is easier for trekkers with some experience and know-how of technical climbing skills; however, if you are a beginner or new to the destination, it is best that you hire a guide. Trekking with a guide or an experienced group of people is important. so let’s get into them.
- Guides are navigation experts who know trails, terrains, weather, temperature, etc.
- Guides are equally experienced in providing first aid or rescue during unforeseen circumstances.
- Experienced trekkers can adapt to risk and make necessary decisions based on prior circumstances.
Conclusion
Preparing for the high-altitude trek requires a different approach to addressing mental and physical well-being. The trekkers can prioritize their physical fitness by participating in activities like swimming, jogging, hiking, etc. They must also address the mental aspect of the trek by being positive throughout the trek and practicing breathing exercises.
Other than being prepared for the high-altitude trek, the trekkers also focus on acclimatizing throughout their treks. When the trekkers start getting the symptoms of altitude sickness, it is important to have medicines like Diamox. Hence, the trekkers can prepare for a high-altitude trek by combining proper training, acclimatization, and medicinal help.
