How to Avoid Acute Mountain Sickness (AMS)

1. Pay Attention to the Destination Altitude

The two main factors that promote AMS are:

• The altitude you are going.
• How fast you get there.

People with weak constitutions may begin to show the above symptoms at 1,500 m (about 5,000 feet). According to the US Centers for Disease Control and Prevention, anyone who travels to altitudes above 2,400 m (about 8,000 feet) is at risk of altitude sickness.

Tourists trekking the Himalayas or climbing Mount Kilimanjaro often know the altitude where they are going. However, not everyone knows the altitude of destinations like Mexico City (about 8,000 feet), Mount Haleakala on the island of Maui (10,023 feet), Cuzco (about 11,150 feet), or even Santa Fe, NM ( 6,996 feet).

To avoid sudden altitude sickness, proactively check the altitude of your destination on Google Earth or look at the map.

2. Ascend Gradually

One of the most effective ways to avoid acute mountain sickness is to ascend gradually. Aim to increase your altitude by less than 300 meters (1,000 feet) per day once you are above 2,400 meters (8,000 feet). Additionally, spending an extra night at every 900 meters (3,000 feet) increase can significantly help your body acclimatize to the lower oxygen levels. This gradual ascent allows your body to adjust and reduces the risk of AMS.

If possible, spend time at a moderate altitude before ascending to higher elevations. Pre-acclimatization can help your body adjust gradually and reduce the risk of AMS. Consider spending a few days at an intermediate altitude to prepare for your high-altitude adventure.

3. Plan Acclimatization Days

Incorporate rest days into your itinerary to allow your body to adjust to the altitude. These acclimatization days are essential for preventing AMS and ensuring a smooth transition to higher elevations. Use these days to relax, hydrate, and enjoy the scenery.

Besides, traveling to the highlands is like running a marathon, it will be better if you practice regularly. Suppose you are trekking to a high mountain peak, consider resting halfway to avoid losing strength and losing altitude balance.

4. Eat a Balanced Diet and Stay Hydrated

Consuming a balanced diet rich in carbohydrates is another key strategy to avoid acute mountain sickness. Carbohydrates provide the necessary energy for your body to function efficiently at high altitudes. Include foods like whole grains, fruits, and vegetables in your meals to support your body’s acclimatization process.

Besides that, staying hydrated is crucial when traveling to high altitudes. Drink plenty of water to keep your body well-hydrated and avoid alcohol and caffeine, as they can lead to dehydration. Proper hydration helps your body cope with the reduced oxygen levels and can prevent symptoms of altitude sickness.

5. Avoid Overexertion

During the first few days at high altitude, it’s important to avoid overexertion. Take it easy and allow your body time to adjust. Avoid strenuous activities until you feel more acclimated to the altitude. Overexertion can exacerbate symptoms of AMS and hinder your body’s ability to adapt.

6. Listen to Your Body

Keep a close eye on symptoms like headache, nausea, and dizziness. If you notice any signs of AMS, take immediate action. Descend to a lower altitude if symptoms worsen, as this is the most effective way to alleviate altitude sickness.

Especially, if you have medical conditions such as heart failure, high blood pressure, high cholesterol, atrial fibrillation, lung disease, COPD, asthma, or sleep apnea, pay attention to your body’s reactions at altitudes from about 5,000 feet. If you have an underlying medical condition, have had problems with altitude in the past, or plan to reach altitudes above 10,000 feet, you should see a specialist for advice and medication.

7. Consider Medication

Consult with a healthcare provider about medications like acetazolamide (Diamox) that can help prevent AMS. These medications can aid in acclimatization and reduce the severity of symptoms. Always seek medical advice before taking any medication for altitude sickness.

8. Use Supplemental Oxygen

In extreme cases, using supplemental oxygen can help alleviate symptoms of AMS. If you experience severe symptoms, such as difficulty breathing or extreme fatigue, supplemental oxygen can provide immediate relief and help you avoid acute mountain sickness.

9. Travel with a Buddy

Traveling with a companion can enhance your safety and enjoyment. A travel buddy can help monitor each other for symptoms of AMS and provide assistance if needed. Having someone to share the experience with can also make the journey more enjoyable.

10. Lower Altitude Immediately

Mild altitude sickness can become severe if you move too high or too fast. Most people will experience mild symptoms before becoming more severe, such as dizziness, disorientation, nausea, and extreme shortness of breath.

To prevent this condition, keep track of how you feel. If you have persistent headaches, difficulty sleeping, or other symptoms, tell your companions and do not climb any higher. If altitude sickness is too severe, it can lead to pulmonary edema or, more rarely, cerebral edema. Both of these conditions can lead to death.

The best and only way right now is to lower altitude. Anyone with the above symptoms, coughing up fluid, or having difficulty breathing or walking are signs of severe altitude sickness. At this point, you need to be taken down immediately.