Acclimatization & Sickness

A Practical Guide for Trekkers

Trekking in high-altitude regions can be immensely rewarding but also comes with the risk of Acute Mountain Sickness (AMS). This condition can affect anyone—regardless of age, gender, or fitness level—typically above 11,000 feet (3,350 meters). Understanding how to acclimatize properly and respond to early symptoms can make all the difference between a memorable experience and a medical emergency.

What Is Altitude Sickness?

Altitude sickness occurs when the body doesn’t adapt well to lower oxygen levels at higher elevations. The risk increases when ascending too quickly without giving the body enough time to adjust.

Why Senior Trekkers Often Perform Better

At Holiday Moods Adventures, our annual treks dedicated to senior citizens have shown impressive results:

• Older participants tend to take things slower.
• They are more open about admitting discomfort and taking necessary rest.
• Their cautious pace leads to better acclimatization and fewer complications.

In contrast, younger trekkers often overexert themselves, trying to push limits, which can worsen symptoms.

Golden Rules for Acclimatization

• Ascend Gradually: After 3,000 meters (9,800 feet), increase your sleeping altitude by no more than 500 meters (1,640 feet) per day.
• Plan Rest Days: Schedule acclimatization days into your itinerary to allow your body to adjust.
• Climb High, Sleep Low: Trek to a higher altitude during the day, but return to a lower elevation to sleep.
• Stay Hydrated: Monitor your hydration level through urine color — clear or light-colored urine indicates proper hydration.
• Avoid Alcohol and Smoking: Both impair oxygen absorption and can worsen symptoms.
• Eat Well: High-carbohydrate meals help maintain energy and oxygen use efficiency.

Common Symptoms of Altitude Sickness

Mild symptoms (not life-threatening but should not be ignored):

• Headache
• Dizziness or light-headedness
• Fatigue
• Nausea or loss of appetite
• Insomnia
• Mild swelling in hands, feet, or face

In case of these, do not ascend further. Rest, hydrate, and monitor symptoms.

Warning Signs of Severe AMS (Seek Immediate Descent)

If any of the following symptoms develop, immediate descent is critical:

• Persistent vomiting
• Confusion, delirium, or hallucinations
• Loss of coordination (ataxia)
• Shortness of breath even while resting
• Gurgling or bubbly breathing (may indicate fluid in lungs)
• Coughing up pink or bloody sputum
• Rapid heartbeat
• Blue lips, tongue, or fingertips (cyanosis)

Descent is the only effective treatment for advanced altitude sickness. Medications may help manage mild symptoms, but severe cases demand a quick return to lower altitudes. Even a drop of 300–500 meters can result in rapid improvement.

The Psychological Factor

Mental preparation is as important as physical training:

• Avoid anxiety from reading too many “horror stories.”
• Accept that some mild symptoms are normal and part of the adaptation process.
• Be flexible in your schedule and ready to change plans for safety.