How To Avoid Altitude Sickness

Avoiding altitude sickness (aka acute mountain sickness or AMS) is all about helping your body adjust gradually to higher elevations, where the air has less oxygen.

Here’s a full guide to prevent it (especially above 8,000 ft / 2,400 m):

🧗‍♂️ ✅ 1. Ascend Slowly

The golden rule:

Don’t climb more than 1,000 feet (300 meters) per day once above 8,000 ft
Every 3,000 feet (900 meters), take a rest day

🗓️ Go high, sleep low: You can go higher during the day, but sleep at a lower altitude if possible.

💊 ✅ 2. Take Preventative Medication

Talk to a doctor before your trip about:

Acetazolamide (Diamox) – helps speed up acclimatization
Dexamethasone – used in more serious prevention/treatment cases
Ibuprofen – helps with headaches caused by altitude

🩺 Start meds a day before ascent if advised.

💧 ✅ 3. Stay Super Hydrated

Drink 3–4 liters of water per day
Avoid alcohol and caffeine – they dehydrate you and mess with sleep

💧 Dehydration mimics or worsens AMS symptoms.

🚶 ✅ 4. Take It Easy

No heavy exercise in the first 24–48 hours at altitude
Walk slowly, rest often, and listen to your body

🏃‍♂️ You’re not sprinting to Everest.

🥗 ✅ 5. Eat High-Carb Meals

Carbs help your body use oxygen more efficiently:

Oatmeal, pasta, rice, fruits, energy bars

🍝 Fuel helps you adjust better.

🧼 ✅ 6. Watch for Early Symptoms

Catch it early to prevent escalation:

Headache
Dizziness
Nausea
Fatigue
Insomnia
Loss of appetite

If symptoms get worse: Stop ascending or go lower immediately.

🧘 ✅ 7. Sleep Smart

Sleep slightly elevated (not flat) to aid breathing
Avoid sleeping pills (they slow your breathing)
Keep warm — being cold can stress your system

😴 Good rest = better adaptation.

🧳 Optional: Oxygen, Herbal Remedies & Supplements

Portable oxygen or hyperbaric bags are useful for serious altitudes
Some use gingko biloba (research is mixed)
Chlorophyll drops or beet juice may help oxygen usage (also not guaranteed)

🌿 Use with caution — not a replacement for slow acclimatization.

🚫 DON’T DO THIS:

Don’t fly directly to a high elevation without time to acclimate (e.g., landing in La Paz, Bolivia)
Don’t ignore symptoms and “push through it”
Don’t sleep too high too fast — that’s when AMS really kicks in

✅ TL;DR: How to Avoid Altitude Sickness

✔️ Ascend gradually
✔️ Hydrate like crazy
✔️ Take Diamox if needed
✔️ Eat carbs, rest often
✔️ Avoid alcohol & sleeping pills
✔️ Know symptoms and act fast