Trekking in Nepal is current trend of traveling. Snow-capped mountains, green lush forests, multi-cultural people and landscape make walking in Nepal amazing. However, there is high risk of altitude sickness too. Most of the popular trekking routes of Nepal are above 3000 m. Many trekkers fail to finish the trek successfully. Therefore, the blog is all about 8 ways to avoid altitude sickness while trekking Nepal.
I am not just a regular blogger. My major job is a trekking guide. In fact, it has been more than 10 years in the field of Nepal Trekking. Over the years I have learned many things. Moreover, experiences taught me smart ways to deal altitude sickness. So, please read through the blog completely. These suggestions are based on my own experiences.
Altitude Sickness Misunderstanding :
Many people believe that locals don’t get altitude sickness. However, no one is exempt of altitude sickness. There are plenty of incidents involving locals. People also believe that physically fit person is AMS (Acute Mountain Sickness) immune. All these things are just misunderstandings. Moreover, anyone and anywhere; altitude sickness may happen.
Please don’t take AMS casually. If you are in a high altitude trail, concentrate on altitude sickness seriously. Don’t be overconfident. However, there are few ways to avoid or minimize the threat of Acute Mountain Sickness.
Table of Contents
- Here is the list of 8 Ways to Avoid Altitude Sickness while Trekking Nepal
- 1. Avoid Alcohol & Nicotine
- 2. Get rid of Caffeine & Oily Foods
- 3. Consume Plenty of Liquids & Water
- 4. Eat Starchy Food full of Carbohydrate
- 5. Have Enough Acclimatization Days
- 6. Physical Fitness Level
- 7. Slow & Uniform Ascent
- 8. Get Full Insurance
- What is an ideal Travel Insurance for Trekkers?
Here is the list of 8 Ways to Avoid Altitude Sickness while Trekking Nepal
- Avoid Alcohol & Nicotine
- Get rid of Caffeine & Oily Foods
- Consume Plenty of Liquids & Water
- Eat Starchy Food full of Carbohydrate
- Have Enough Acclimatization Days
- Physical Fitness Level
- Slow & Uniform Ascent
- Get Full Insurance
1. Avoid Alcohol & Nicotine
Start the trek in completely clean mindset. For some people, journey means consumption of alcohol. It is the means of celebration. However, Nepalese trekking routes are callous to drinkers. Trekkers trek either for fun or for an adventure. Fun must not have alcohol and nicotine consumption.
High altitude places of Nepal are not suitable for those who drink. However, you might see locals enjoying alcohol in the high mountain. Remember that you are not a local. Alcoholic drinks don’t help in proper hydration. Moreover, it decreases the water content from body. It also increases the fatigue level. Alcohol & Nicotine consumption reduces the chance of proper acclimatization in high altitude.
2. Get rid of Caffeine & Oily Foods
Greasy food decreases the stamina. It increases the blood cholesterol level. For example, you can’t walk long distance after eating fried foods. However, you can walk more after consuming light meals. Oily foods are not suitable even in our normal daily life.
Temperature is very cold in trekking routes. People prefer to drink coffee. It is normal. Unfortunately, too much drinking of either coffee or tea is fatal. You need sound sleep in the night. Caffeine & Oily Foods consumption don’t allow you to fall asleep sooner.
3. Consume Plenty of Liquids & Water
Water is the best medicine. It is the famous statement popular worldwide. Yes, during trekking in Nepal, water consumption is high priority. Drink plenty of water in every 15 minutes. Please don’t drink cold or stream water. It increases the chance of you getting sick.
Liquids help in regulation of body. Make sure to eat soupy food during the trek. Moreover, liquid food helps to increase the appetite. More food you eat in the trek less is the risk of altitude sickness. Plan trip smartly
4. Eat Starchy Food full of Carbohydrate
Best food during trekking in Nepal is Dal Bhat. However, you can get lots of food items in the menu. Almost every lodges and restaurants has western menu. Do you know that Nepali Dal Bhat provides lots of energy? Moreover, it is an ideal diet to walk uphill and downhill.
As you trek higher, appetite starts to diminish. Please don’t avoid lunch or dinner. Most of the trekkers make mistake by not eating food. It is fatal. Don’t do it. Potatoes, Rice, Lentils, Vegetables and Soup are the most important diet for the trek.
5. Have Enough Acclimatization Days
Acclimatization is the most important factor of successful high altitude trekking. Therefore, do not skip the acclimatization exercise. Normally, altitude sickness affects after crossing 3600 m. However, in some rare cases, people suffer from sickness in an altitude above 2800 too.
What is the principle of Acclimatization?
The best way to adapt to any altitude understands the conditions. Psychology too comes in effect. Therefore, have confidence in you. Trek high altitude. Return back to low altitude for overnight rest. It is the major principle of acclimatization. For example, during Everest Base Camp Trek, trekkers do two acclimatization exercises.
They are:
1. Hike to Everest View Hotel (3962 m) & rest in Namche Bazaar (3400 m)
2. Hike to Nagarshan Hill Top (5100 m) & rest in Dingboche (4410 m).
Your body needs more oxygen. High altitude places have thin air. Therefore, to adjust in the less oxygen, you need to trek higher and descend.
6. Physical Fitness Level
Risk of altitude sickness is very low to those with high fitness level. Therefore, increase the fitness condition. You need to take care of your physical fitness issue before the trek. Basic idea is to increase the stamina. You will have to walk 5 to 6 hours a day. In fact, it is a normal activity in most of the trekking routes of Nepal.
Do regular exercises one month prior to the trek. Moreover, light cardio exercises every day helps a lot in building stamina. For example, morning or evening walk, gym, swimming and every day jogging are few activities that you can do.
7. Slow & Uniform Ascent
Do not push hard. Know your body. For example, some trekkers try to emulate locals or guide. Always analyze your own strength and walk. The best way to walk on the trails of Nepal is uniform walking. Therefore, do not walk faster or slower.
Lots of experienced trekking guides don’t let their trekkers to go ahead. They set the pace. It is to make you feel comfortable. Don’t buy the rush itinerary. Moreover, high altitude trekking routes are not suited for short/rush itineraries.
Always add 1 day extra in your itinerary. It acts as your back up plan. The trails of Nepal have unpredictable climate and weather. These issues also add the risk of sickness. Therefore, add at least one day as a reserve day
8. Get Full Insurance
Get full medical checkup before traveling to Nepal. Consult your doctor. For example, full body checks up in advance help you to prepare correct trek plan. In few occasions we try to undermine our body conditions. Please don’t make mistakes.
After all the checkups, buy a full insurance. If you have insurance, confidence rises too. Moreover, a confident mind is also one of the remedy of altitude sickness.
What is an ideal Travel Insurance for Trekkers?
Travel Insurance must cover medical aid, emergency evacuation and helicopter rescue. However, some trekkers omit certain points while buying insurance. Don’t go on price rather look into the points. Make sure to add all the things mentioned above.
These 8 Ways to Avoid Altitude Sickness while Trekking Nepal are really helpful. As a trekking guide, I follow the same ideas. It has helped me a lot. Trekking is not cheap. Moreover, it is done in expense of body and money. So, read through these points before booking trekking in Nepal.
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