High Altitude: Acclimatization & Sickness

"Climb high, sleep low" - If symptoms increase, go down, down, down!

Traveling at high altitude can be dangerous.......

Almost everyone who travels to Central or Western Tibet will suffer from the effects of altitude.How greatly one is affected by altitude varies from person to person and depends in part on how gradually one has made the ascent into Tibet.Obviously, acclimatization is much more difficult if you fly in than if you drive.The so-called “early mountain sickness” usually develops during the first two or three days at high altitude. Its symptoms include headache, nausea and loss of appetite, sleeplessness, and difficulty breathing. People will be affected in different ways and not all the symptoms need to be present. If you experience some or all of the symptoms, you definitely should not go any higher until they have disappeared.


What is High Altitude?

Altitude is defined on the following scale High (8,000 - 12,000 feet [2,438 - 3,658 meters]), Very High (12,000 - 18,000 feet [3,658 - 5,487 meters]), and Extremely High (18,000+ feet [5,500+ meters]). Since few people have been to such altitudes, it is hard to know who may be affected. There are no specific factors such as age, sex, or physical condition that correlate with susceptibility to altitude sickness. Some people get it and some people don't, and some people are more susceptible than others. Most people can go up to 8,000 feet (2,438 meters) with minimal effect. If you haven't been to high altitude before, it's important to be cautious. If you have been at that altitude before with no problem, you can probably return to that altitude without problems as long as you are properly acclimatized.

Acclimatization


The major cause of altitude illnesses is going too high too fast. Given time, your body can adapt to the decrease in oxygen molecules at a specific altitude. This process is known as acclimatization and generally takes 1-3 days at that altitude. For example, if you hike to 10,000 feet (3,048 meters), and spend several days at that altitude, your body acclimatizes to 10,000 feet (3,048 meters). If you climb to 12,000 feet (3,658 meters), your body has to acclimatize once again. A number of changes take place in the body to allow it to operate with decreased oxygen.

Prevention of Altitude Illnesses

Prevention of altitude illnesses falls into two categories, proper acclimatization and preventive medications. Below are a few basic guidelines for proper acclimatization.

If possible, don't fly or drive to high altitude. Start below 10,000 feet (3,048 meters) and walk up. If you do fly or drive, do not over-exert yourself or move higher for the first 24 hours. If you go above 10,000 feet (3,048 meters), only increase your altitude by 1,000 feet (305 meters) per day and for every 3,000 feet (915 meters) of elevation gained, take a rest day. "Climb High and sleep low." This is the maxim used by climbers. You can climb more than 1,000 feet (305 meters) in a day as long as you come back down and sleep at a lower altitude. If you begin to show symptoms of moderate altitude illness, don't go higher until symptoms decrease (& Don't go up until symptoms go down"). If symptoms increase, go down, down, down! Keep in mind that different people will acclimatize at different rates. Make sure all of your party is properly acclimatized before going higher. Stay properly hydrated. Acclimatization is often accompanied by fluid loss, so you need to drink lots of fluids to remain properly hydrated (at least 3-4 quarts per day). Urine output should be copious and clear. Take it easy; don't over-exert yourself when you first get up to altitude. Light activity during the day is better than sleeping because respiration decreases during sleep, exacerbating the symptoms. Avoid tobacco and alcohol and other depressant drugs including, barbiturates, tranquilizers, and sleeping pills. These depressants further decrease the respiratory drive during sleep resulting in a worsening of the symptoms. Eat a high carbohydrate diet (more than 70% of your calories from carbohydrates) while at altitude. The acclimatization process is inhibited by dehydration, over-exertion, and alcohol and other depressant drugs.


(This information is only for education and awareness only and not a substitute for medical training).


Further Reading Sources:

- http://www.high-altitude-medicine.com/
- www.traveldoctor.co.uk/altitude.html
- www.mountaineering.ie/features/general/highaltitude.html
- www.traveldoctor.co.uk/exposure.html

Manasasarovar Yatra planning

"Get in shape"

It is recommended that you start a moderate training program 6-8 months before departure, and then slowly build up to a more strenuous level. The level of fitness needed for a trekking adventure requires regular aerobic exercise for at least one hour 4 -5 times a week. This may include aerobic fitness classes, running, cycling on hills, swimming and cross country skiing. Additionally, you must be able to sustain exercise for prolonged periods - and for days in a row. Finally, you must have some experience with exercise at altitude.

As part of training, we walked everyday 5 miles around the lake in Minnesota. But walking uphill will also help you to finish your three day parikrama around Mt.Kailash very easily.