You don’t have to scale a towering peak to feel the effects of high elevation. Plenty of beloved travel destinations sit at lofty heights—like Cusco, Peru (11,152 feet) or Leh, India (11,550 feet). At higher altitudes, the air holds less oxygen, which can leave you breathless just strolling up a street. (Check out these nine must-climb mountains in a lifetime.)
So, what’s actually happening to your body? “First, your breathing speeds up, which might feel like shortness of breath,” explains Peter Hackett, director of the Institute for Altitude Medicine in Colorado. “Second, the blood vessels in your brain expand, allowing more blood—and oxygen—to flow. That can cause a headache.”
Symptoms of acute mountain sickness (AMS) include trouble sleeping, nausea, loss of appetite, and exhaustion. If you push higher and ignore your body’s warnings, you could develop more severe conditions like HAPE (high altitude pulmonary edema) or HACE (high altitude cerebral edema), both of which are life-threatening.
That said, some of the planet’s most breathtaking views are found at high elevations. The secret to enjoying them? Take it slow. If possible, spread your ascent over two or three days, and follow these tips to stay comfortable at the top.
Helpful Tips:
- Take it easy: For the first day or two, avoid overexertion. Light activity is fine, but give your body time to adapt.
- Snack smart: Stick to smaller meals early on—high altitude can stress your digestive system.
- Stay hydrated: Drinking lots of water helps prevent dehydration, which can mimic AMS symptoms.
- Skip the bottled oxygen: Drugstore oxygen cans don’t contain enough to make a real difference.
- Protect your skin: UV exposure increases by 5% per 1,000 feet—so wear sunglasses, a wide-brimmed hat, and sunscreen.
- Limit alcohol: Booze slows your body’s response to low oxygen. On your first night, stick to one beer or glass of wine.
- Be cautious with kids: Infants under six weeks should avoid high altitudes due to underdeveloped circulation. For children under four or five who might not communicate discomfort, ascend gradually.
- Pack wisely: Bring ibuprofen (for headaches), acetazolamide (Diamox) to speed acclimatization, easy-to-digest carbs (like gummy bears or energy bars), sun protection, and a water bottle.