I first experienced altitude sickness when I visited Denver, Colorado. I ambitiously planned a hike and a day of city exploration, because I had to make the most of my quick getaway. Color me shocked when I felt like I needed a nap IMMEDIATELY after checking in to my hotel. I was uncharacteristically tired. When I went down to the concierge, they asked was I experiencing altitude sickness and recommended I take it easy before it got worse.
Common Signs of Altitude Sickness
- Headache/Dizziness
- Nausea
- Fatigue or Lethargy
- Loss of Appetite
- Shortness of Breath
- Sleeplessness
1. Plan Accordingly
The CDC has a very detailed chapter dedicated to high-altitude travel and altitude sickness. It’s a good resource if you’re trying to deep dive into learning more about attitude sickness or just like to nerd out on medical papers. You likely won’t know if you’re going to experience altitude sickness until you’re actually in a high-altitude destination. You also won’t know how long altitude sickness will impact you, so keep your commitments flexible.
Spoiler Alert: Factors like age and fitness level won't help you determine your risk, and there's no easy screening available.
It’s very important to recognize the early signs of altitude sickness and manage them as best as you can. Do not push yourself to “get through it” because you could end up down bad. To me, there are very few things worse than spending the entire vacation sick or having to go home early.
2. Take Time to Adapt
When planning a trip to a high-altitude destination, I recommend giving yourself at least one day to adjust. If your itinerary includes continuous climbs to higher altitudes, like visits to Peru’s Machu Picchu, you may need to account for extra time to acclimate at various heights.
My rule of thumb for most travel is to keep my first day “things to do” list really light. I check-in, stock my room with water and other provisions, eat a good meal in the neighborhood, then rest. In my experience, I’ve been able to adapt quickly and am up and ready to roll the next morning.
3. Stay Hydrated
I can’t overstate the general importance of hydration. However, staying hydrated when traveling and trying to combat altitude sickness is especially important. If you’re in a destination where it’s advised not to drink the tap water, I recommend stocking your room with a few bottles of water. I typically order at least one gallon and pack of single water bottles when I arrive so that I don’t have to scramble when the thirst sets in.
Sometimes, maintaining my at-home water drinking habits while traveling can be challenging, so I use a water reminder app to keep me accountable. I also keep powdered hydration packets in my travel first aid kit. It may seem excessive, but dehydration is NO JOKE and can really ruin the vibes.
4. Limit Alcohol Intake
Yes, the libation enthusiast is suggesting you limit your alcohol intake when risk of altitude sickness is high. Those shots of tequila will go to your head faster and the effects of alcohol can last longer when you’re at a higher elevation. If you’re trying to combat altitude sickness, consider scaling back on your drink orders and being diligent about supplementing your water intake to keep things in good standing. Remember, alcohol dehydrates you, so… see Tip #3.
5. Protect Yourself from the Sun
I’m the sunscreen sultan of my crew, which means I will incessantly remind everyone to apply (and reapply) their sunscreen throughout the trip. Being at a higher elevation means you’re closer to the sun, so it’s important you protect yourself from excess sun exposure – yes, even on the days with overcast.
I apply my sunscreen right before I head out. I also keep a travel size in my bag to reapply throughout the day. Consider your wardrobe for sun protection, too! After my trip to Oaxaca, my Mezcal Distillery tour guide gifted me with a sunhat that I LOVE, so I bring it with me whenever I have room in my luggage. Have a sun protection plan when you travel – I’m serious.
Final Thoughts
Don’t let the risk of altitude sickness deter you from traveling to high-altitude destinations. I learned my altitude sickness lessons the hard way, but I applied the notes and saved myself the literal headache. Incorporate these tips and go see the world, even the parts that are really high up in the sky.
Have you ever experienced altitude sickness? What did you do to combat it?
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