How to Prevent Altitude Sickness: Everest Base Camp Trek

Altitude sickness occurs when our body struggles to adapt to the decreased oxygen availability at higher altitudes. At elevations above 3,000 meters, oxygen levels drop significantly, making it harder for our body to function.

Types of Altitude Sickness:

1. Acute Mountain Sickness (AMS):

• Common symptoms are headaches, dizziness, nausea, and insomnia.
• Mild cases can be managed with rest and hydration.

2. High Altitude Cerebral Edema (HACE):

• Severe form of AMS where the brain swells due to low oxygen.
• Symptoms are confusion, difficulty walking, and extreme fatigue.
• It requires immediate descent and medical attention.

3. High Altitude Pulmonary Edema (HAPE):

• Fluid accumulates in the lungs, leading to breathlessness.
• Symptoms are seen as a persistent cough, blue lips, and chest tightness.
• Rapid descent is necessary, and oxygen supplementation may be needed.

1. Acclimatize Properly

The most important factor in preventing altitude sickness is gradual acclimatization. Our body needs time to adapt to lower oxygen levels, so avoid rapid ascents. Follow a well-planned itinerary that includes acclimatization days:

• Namche Bazaar (3,440m): We need to spend at least two nights to adjust. We can use the extra day to hike to higher elevations and return to sleep at a lower altitude.
• Dingboche (4,410m): Another acclimatization stop to allow our body to adjust.

Tip: Follow the “climb high, sleep low” principle—ascend during the day and descend to a lower altitude for sleeping.

2. Stay Hydrated

At high altitudes, dehydration can exacerbate symptoms of AMS. So, The Aim is to drink 3 to 5 liters of water daily.

• We should avoid alcohol and caffeine as they contribute to dehydration.
• Use electrolyte packets to replace lost salts and maintain balance.

3. Use Preventive Medication

Consider using Acetazolamide (Diamox), which helps prevent AMS by increasing the amount of oxygen in our blood. Start 1-2 days before ascending and continue as per doctor’s advice. Common dosage: 125-250 mg twice daily.
Note: Always consult a healthcare professional before using Diamox or any other medication.

4. Maintain a Slow Pace

Rushing the trek increases our risk of altitude sickness. Walk slowly and steadily, even if you feel capable of going faster. Take regular breaks to allow our body to recover.

5. Eat a High-Carb Diet

Carbohydrates require less oxygen for metabolism than fats and proteins, making them a preferred energy source at high altitudes. Traditional Nepali meals like Dal Bhat (lentils and rice) are excellent choices.

6. Monitor Your Symptoms

Self-monitoring and buddy checks are essential. Symptoms like headaches, loss of appetite, or difficulty sleeping can be early warning signs of AMS. If symptoms persist or worsen, do not ascend further until they subside.

7. Carry Emergency Oxygen

Portable oxygen cylinders can temporarily relieve symptoms, but they are not a substitute for descent. Pulse oximeters can also help monitor oxygen saturation levels.

8. Layering for Temperature Control

Cold weather can contribute to fatigue and dehydration. Dress in layers to manage body temperature effectively and prevent exertion-related fatigue.

• Knowing when to descend is critical to our safety. Immediate descent is necessary if:
• Persistent, severe headaches are unresponsive to painkillers.
• We experience confusion, difficulty walking, or slurred speech (signs of HACE).
• Breathlessness at rest, persistent coughing, or chest pain (signs of HAPE).

Tip: Always listen to our body. Trekking higher should never be prioritized over our health.

• Immediate descent of at least 500-1,000 meters.
• Administer oxygen if available.
• Seek medical help or use an evacuation service if necessary.