Tips to Avoid Altitude Sickness

  • Last Updated on Aug 10, 2022

Everest base camp trek is one of the most exciting and thrilling destinations many travelers from around the world trek to EBC, and some of them get Altitude sickness which makes them unable to complete the trek. So, it's always better to get an idea of how to prevent altitude sickness while you are hiking at a higher altitude.

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In this article, we will be providing the travelers who are wandering to trek EBC and want to know more about altitude sickness. It's always better to get information about the destination and the other stuff to make your trip more organized and thrilling.

Know About Altitude Sickness

If you are traveling to a destination that is located at a high altitude it is best if you do your research on what is altitude sickness and what are its symptoms?Why is it dangerous? Why do you get Altitude sickness? And more.

After reading and knowing about altitude sickness you will be able to at least minimize the symptoms and effects.

Climb Slowly

Acclimatization in Everest Base Camp Trek

Your body needs about two to three days slowly going higher to adjust to the changes. Avoid flying or driving directly to high altitudes. Instead, go up higher each day, stop to rest, and continue the next day. If you must fly or drive, pick a lower altitude to stay at for 24 hours before going all the way up.

When traveling on foot, plan your trip up with stopping points at lower elevations before reaching your destination. Try to travel no more than 1,000 feet each day and plan a rest day for every 3,000 feet you go higher.

Consume Carbohydrate

Food Available while doing Everest base camp trek

Carbohydrate provides the number of calories you would require while traveling at High Altitude. So, it's very good if you are consuming foods that provide carbohydrates and other nutrients. Traveling at a high altitude means you need much more calories than hiking in a lower landscape or altitude. You need to keep in mind to consume the foods with high carbohydrate rates for more calories you need during your high-altitude trekking. According to many health experts, you need to take the right type of carbs before trekking like porridge/Dalia or oats.

Avoid Alcohol and Caffeine

Things To Avoid while doing Everest base camp trek

Alcohol, cigarettes, caffeine, and medication like sleeping pills are the factor that boosts the chances of getting altitude sickness. If you are traveling at a higher altitude you should minimize the consumption of alcohol, cigarettes, and medications as the consumption of these things at high altitudes will increase the possibility of dehydration. You can drink and smoke as much after you complete your trek and return at a lower altitude. And if you plan to drink and smoke you need more acclimatization i.e. around 48 hours. And if you have a short time for your trek it's best not to consume any alcohol or medications.

Drink A lot of Water

Drinking Water in Everest Base Camp

Drinking water is key to avoiding altitude sickness at higher altitudes. Air at a higher altitude is then compared at a lower altitude which means you will get less oxygen while breathing so if your intake is water you can get enough oxygen for your body. Staying hydrated is something you need to keep in mind during your trek at a higher altitude.

Avoid Longer and Higher Climbs

Most of the itinerary we design prioritizes the health of our clients. So, the climbs are not longer and higher. But if you still feel you can’t climb higher you need to consult with the guide you are with to manage the accommodation for the night and to take a rest. Gaining a lot of altitude means you are using too much of your energy which means your oxygen depletion rate in your body is higher and the air at a higher altitude has a lower oxygen rate which increases the chance of getting altitude sickness. So, if you must gain more than the 500m altitude you must take a break on the trail so that you can adjust to the air around you.

Avoid Strenuous Exercising

Yoga Trek In Everest region

At a higher altitude, it's best if you avoid strenuous exercises which exhaust you. It is best to keep your body at rest after a certain time of hiking. You need to preserve your calories for your hike so it's better not to exhaust yourself with strenuous excursing.


Everest Base Camp Trek 2019

While trekking at a high altitude you must consider taking enough rest even if it may delay the itinerary. Never rush while gaining altitude, air at high altitude is thin this may cause heavy breathing and it hurts while breathing heavily due to lack of air in your lungs. The more you rush there is more chance you will be affected by altitude sickness.

Avoid Meat consumption

Everest Base Camp Trek Altitude Sickness

If you are to eat unhygienic meat it may degrade your health condition and increases the chances of getting altitude sickness. So, during the Everest base camp trek, it is best if you avoid meat consumption so that you could prevent yourself from getting altitude sickness. The meat available here is not hygienic and may be harmful to consume. The meat is transported from the lower elevation on the plane due to which the meat available here is at least 2 to 3 days old. Thus, keep in mind to eat fresh and hygienic food you need to avoid meat.

Supplement Oxygen

Everest expedition equipment list

Supplement oxygen is mainly carried by climbers who are doing mountain expeditions and such to help them get enough oxygen at higher altitudes. EBC trek normally is considered the easier trek and the hike are not long and the altitude you will gain is reasonable and quite easy. But if you are still unsure about the trial and your health condition you should probably carry supplement oxygen for yourself. It can help you retain the oxygen level in your body at a higher altitude and prevents altitude sickness. It is not necessarily important to carry supplement oxygen while trekking to EBC. It is always great to have extra protection for yourself.

Garlic Breath

Pro Tips to avoid Altitude sickness

Garlic and Cloves are famous Nepali remedies to avoid the ills done by altitude sickness. Garlic thins the blood and enhances blood flow and cloves help the body to be more efficient oxygen.

Adequate consumption of these two herbs will help you avoid altitude sickness.

If the symptoms of altitude sickness continue and worsen, then it is best to go to a lower altitude and seek medical help.

If you are to follow these guides you will be able to enjoy your trip to EBC to the fullest. If you want to know more about the Everest base camp trek itinerary, and other information about the trails, food guide, and Everest Base camp trek guide you can check our blog page.

Sarik Shrestha

Sarik Shrestha