If you are going to hike at high altitude, it is important to prepare your body for the climb. There are several things to consider before you go, from adjusting your diet to the weight of your backpack.
Acclimatization
If you are planning a high altitude hiking trip, it is important to understand how to acclimatize before you go. Acclimatization is the process of your body adjusting to the change in the amount of oxygen you breathe. It is a gradual process that can only be accomplished by spending time at different altitudes.
In order to acclimatize, you need to spend at least two days at each altitude. Ideally, you should spend more time at higher elevations and less time at lower elevations.
The most common form of altitude illness is acute mountain sickness. This is caused by going too high too fast. Acute mountain sickness generally resolves in 12 to 48 hours.
One of the more serious types of altitude illness is high altitude pulmonary edema (HAPE). HAPE occurs when the body accumulates fluid in the lungs. HAPE usually happens at altitudes above 11,000 feet, but can be dangerous at any height.
HAPE is characterized by chest pain, dry cough, and difficulty breathing. While HAPE is rare, it can be fatal. As with any medical condition, you should seek professional attention immediately if you notice any of these symptoms.
In addition to acclimatization, you can prevent altitude sickness by taking supplemental oxygen and staying hydrated. You should also avoid overexertion and depressant drugs. These are a few of the ways you can ensure you will have a safe and fun high altitude hiking trip.
You can make your acclimatization journey easier and more efficient by staying at lower elevations for the first couple of days. You should slow down, drink plenty of water, and take more breaks.
During your acclimatization days, you should avoid strenuous exercise. Instead, you should enjoy the view, visit the local sights, or participate in short day hikes.
Aerobic activity
If you’re planning to hike at high altitude, then you need to do a lot of aerobic activity to prepare for your trip. You should start training at least two weeks before your trip.
Hiking at high altitude involves walking on uphill grades for an extended period of time. You will also have to consume more water than at lower altitudes. Also, dry air at higher altitudes can cause dehydration. This is why it’s important to stay hydrated.
The goal of your altitude training is to increase your VO2 max. Your VO2 max is the amount of oxygen your body can consume.
To get a better idea of your VO2 max, you should start by measuring your resting heart rate. Write it down. Start with this heart rate and gradually increase it.
As you continue to improve your VO2 max, you can then begin interval training. Interval training is when you perform short bursts of more strenuous exercise on a regular basis. HIIT is a particularly effective exercise for hiking adventures because it can help your body to become more muscular.
Pre-season training helps to strengthen the major leg muscles. It can also help you develop a stronger core. A fitness specialist can help you formulate a customized weight lifting routine.
You can also practice high-intensity interval training using a stair stepper. During this exercise, you should walk or jog at an incline of at least 10%. When you feel like you’re going too fast, take a break.
Another way to prepare for a high-altitude hike is to incorporate a variety of sports into your routine. Biking, swimming, and mountain running are all good options. These activities can help prevent overuse injuries.
Weighted pack
One of the key factors that will determine whether you will enjoy a successful high altitude hiking trip is the quality of your equipment. Among other things, it’s important to make sure your pack includes a first aid kit and plenty of water.
In addition to your backpack, you’ll also need to make sure you’ve got the right shoes for the trip. It’s not unusual for a multiday hike to require 30+ miles of walking, so being properly fitted is essential.
When it comes to weight, you’ll want to choose a reputable pack, such as those offered by Backpacker’s Pantry, for your hike. If you’re looking for a more traditional pack, try a pack with multiple pockets.
You’ll also need to be well stocked with extra food, clothing and other supplies for your trek. Make sure to train well before the actual trek. While training, you’ll want to make sure to stretch out major muscle groups to keep your joints healthy.
It’s also worth mentioning that you’ll want to be ready for the cold weather. Packing an extra jacket or two is not a bad idea.
For multiday trips, the ideal backpack is one that is close to 20 percent of your body weight. This way, you’ll be able to avoid overexerting yourself and getting sick.
When it comes to a weighted pack, it’s important to train your body to handle the weight, while still being comfortable. That means a good mix of cardio and resistance training. The latter will help you burn calories faster.
It’s also important to use the right kind of workouts for your particular needs. Hiking poles are a great tool for pushing off the ground and helping with balance. Another helpful tool is a fitness ball. By attaching it to the backpack, you can add low back extensions that will strengthen the support mechanism.
Avoiding spicy foods
There is a reason that avoiding spicy foods when hiking at high altitude is a good idea. Spicy food may have a slight negative impact on your digestive system. This is especially true if you are prone to dyspepsia. Luckily, there are ways to mitigate the damage.
The best way to do this is to find out what your body is telling you. For example, if you are suffering from indigestion, then you might want to reconsider your diet. To prevent this, try to avoid spicy foods, as it is known that spicier foods can aggravate dyspepsia.
In fact, some studies suggest that a well-rounded meal might even increase your chances of enjoying your trip. For this reason, you might want to consider including a serving of dry beans, such as the aforementioned dried black beans. These tiny legumes contain protein, fiber and other useful nutrients.
Similarly, you can also include a splash of olive oil to give your entrée a healthy glow. Besides, it is a great source of energy. A small bottle can easily fit in your pack.
As you might expect, the best way to enjoy a long hike at high altitude is to stay hydrated. The best way to do this is to consume foods and drinks that are low in fat. If you are eating high calorie food such as fried chicken, then you may wish to substitute it for healthier alternatives like lentils or beans. On the other hand, if you are consuming low calorie beverages such as beer or coffee, then you will have to find other sources of caffeine.
Finally, if you are still in the mood for a snack, then consider a calorie-free fruit roll-up. You might also want to consider a multi-day hike.
Treating altitude sickness
If you are planning a hiking trip to a high altitude, you should take care to avoid altitude sickness. It is often caused by low oxygen levels in the blood, and can result in a range of unpleasant symptoms. You should stay hydrated, and avoid taking drugs that affect the blood’s oxygen level.
Altitude sickness can be treated in many cases. But for some people, the disease can be fatal. For this reason, it’s best to consult a doctor. They can perform a physical exam, ask about your illness, and prescribe medications.
There are two types of altitude sickness: acute mountain sickness (AMS) and high altitude pulmonary edema (HAPE). AMS usually begins within a day of acclimatization. Symptoms generally improve after 12 to 48 hours. HAPE is more serious. The condition causes fluid buildup in the lungs, and it can be dangerous.
HAPE is often treated with supplemental oxygen. Other treatments include inhaled salmeterol and oral nifedipine.
Both of these medicines are available over-the-counter. However, you should be careful if you are pregnant or are allergic to acetazolamide. Acetazolamide may cause drowsiness and numbness in your hands and feet.
During acclimatization, the body adapts to the lower carbon dioxide levels. This causes the brain to adjust to the new environment. Some of these adjustments include lowering the blood’s acidity and altering the way the brain responds to its environment.
If you feel symptomatic, you should stop ascending, or move to a lower elevation. This is the most effective treatment for altitude sickness.
In severe cases, the onset of altitude sickness can be life-threatening. Your doctor may prescribe a steroid called dexamethasone. Dexamethasone works by reducing swelling in the brain.