Getting Ready For High Altitude Treks – A Complete Guide For Beginners

Almost all adventure enthusiasts planning a high Altitude trek is a dream. For them, there is nothing more intriguing, pulsating, exciting and fascinating than conquering a high altitude trek ones in their lifetime. They are always excited to plan out a trek a site features picturesque meadows and also offer them a chance to explore the fascinating sceneries worldwide. Preparing yourself for a high altitude trek is a must as the time when you walk at high altitudes, i.e. above 2500m the air quality gets thinner and has less oxygen in it. It is a time when it is difficult for you to breathe so to enjoy your trek to fullest and in the best condition; you have to prepare yourself first before starting the high altitude treks.

How does altitude change affect your body when you are at high altitude treks ?

High Altitude Trek Survival Guide

High altitude treks are undoubtedly a dream for every adventure enthusiast as they can enjoy tremendous view from a high summit. There are many risks also involved in going to high altitude, and it is very important for you to understand these risks. A mountaineer has to overcome many challenges during a high altitude trek which can include extreme and harsh weather, volatile and rough terrain and living out of one’s comfort zone.  Every adventure lover should know well regarding the effects of high altitude on their body.

Within Seconds in High Altitude Ventilation is Increased

You start trying to breathe more as body respond to less oxygen intake. This will also be less oxygen throughout your circulatory system, and less oxygen will reach your muscles too. All this will automatically limit your exercise performance.

With Few Seconds Water Loss Also Increases

The water loss will result in dehydration as high altitude can also increase your metabolism while suppressing your appetite. It means that you will eat more than you feel you like to maintain the neutral energy balance.

About High Altitude Sickness

Altitude Sickness

Many travelers generally experience high altitude sickness, so it is very important for you to know what exactly is it. High altitude sickness is actually a body’s reaction to reduced air pressure as well as a lower concentration of oxygen when at higher altitudes. There are some symptoms of old high altitude sickness that includes nausea, dizziness, exhaustion and headaches. These symptoms are noticeable when you travel at altitudes of 3600m and above; also this height can vary from person to person. People who ascend moderate or high altitudes experience the acute altitude sickness and above-listed symptoms begin after six to forty-eight hours after the altitude exposure.

Preparation Before The Trek

Oxygen Levels at Altitude

Make up your mind for high altitude treks and for this you should understand that the higher you climb, the more serious the associated risks become. There are no precise reasons which contribute the risks such as altitude sickness or else acute mountain sickness. It varies according to sex, age and physical fitness.  When you make up your mind regarding these risk factors, you should prepare yourself so that you can easily minimize the dangers and risks related to high altitude treks. The time you became fit you can easily enjoy these high altitude treks. Below we have listed some tips that will help you to get ready for your high altitude treks so that you can enjoy it even more.


Fitness is the foremost thing you should do before planning a high altitude treks. Your preparations should include good cardio exercises at a sustained level which will help you out to improve your aerobic fitness. You should make sure that you can maintain a steady speed for the number of hours you have to walk each day. Try out aerobic activities such as swimming, biking and running that will improve your VO2, i.e. the maximum volume of oxygen that your body will utilize. This is one of the important tasks you should do before doing to high altitude treks as there will be less oxygen in the air for you to consume.

Practice to Breathe

Practice to breathe is also the another must do the task before going for high altitude trek as at a high altitude you will find yourself breathless. The best way to get your breath back you should try out yoga breathing practice. You will get help when you get used to taking deep abdominal breaths. With this, you will also get to know the easy to control and to get less panicked at high altitude treks.


Get a Proper Check up

Check up with your doctor is a must before planning a high altitude trek. Discuss with your doctor before you start a new training routine to ensure you have no pre-existing problems that can make you stop in between the trek. The time you get clearance from the doctor, you can begin.

Planning Your Route in Advance

Planning your trekking route in advance is a must. You should be sure that you are allowed to trek in the area you are planning, and also you should have one detailed and alternative route in case of any emergency. Also, don’t plan a solo trek.

Get The Right Paperwork Done (Travel Insurance)

You should get your all paperwork one before starting high altitude treks. The most important thing is to check your travel insurance, with this you will cover yourself for the altitude you will be walking at.

What to Pack

Deciding what to pack is one of the most essential things trekkers should keep in mind. The weather in the mountains is unpredictable, and so you should pack appropriately to keep you warm. Some days can be hotter, and some can be colder so just pack in layers to make yourself comfortable in all your journey.try to pack fuzz free clothing so that you can easily manage all.

Give Time to Acclimatize

Acclimatizing is very important for high altitude trekking. In case you do not have any idea regarding how to acclimate efficiently then try out hiking along with an experienced guide as it’s their job to guarantee their guest to carry out their expeditions safety. One of the essential tip for acclimatization is that to make sure that you should not stay somewhere above 1000m higher than you were last night. Keeping yourself below this level will offer you a good night rest, and you will be in the best condition for the next day.

Increase Water Intake

Staying hydrated is also one of the best things you should do when on the trek. Humidity is much lower at high altitudes and makes sweat evaporates quickly, along with this lower oxygen levels will also make you breathe in and out faster. At this time your body will lose more water through respiration; also you will need to urinate more as a symptom of altitude sickness. So, drinking more and more water will help to stop worsen the symptoms of altitude sickness.

High altitude trekking takes you all the way through spectacularly stunning landscapes as well as views. The key to supervising well at the time of high altitude trekking is to take care of yourself, and your teammates for symptoms, along with most importantly, to have a good time. High altitude treks are all about endurance, strength as well as stamina. Thus it is very important to prepare yourself in advance before going and planning to these treks.