Altitude Sickness: What It Is, How to Spot It, and How to Stay Safe

If you've ever felt a pounding headache or dizzy on a mountain trek, you might have experienced altitude sickness. This condition shows up when your body struggles with lower oxygen at high elevations. The good news is most people can prevent it with a few simple steps, and treatment is usually straightforward if caught early.

Common Symptoms to Watch For

The first signs often mimic a hangover: headache, nausea, loss of appetite, and trouble sleeping. Some folks also get shortness of breath even when resting or feel a vague fatigue that won't go away. In more serious cases—known as high‑altitude cerebral edema (HACE) or pulmonary edema (HAPE)—confusion, coughing with frothy sputum, or rapid breathing can develop. If any of these show up, stop ascending and consider descending.

Smart Ways to Prevent Altitude Sickness

The easiest prevention trick is to climb slowly. Aim for no more than 1,000 feet (300 meters) of sleeping‑altitude gain per day once you’re above 8,000 feet (2,500 m). If you need a bigger jump, spend an extra night at the intermediate height to let your body adjust.

Staying hydrated helps, but avoid over‑drinking. Sip water throughout the day and keep salty snacks handy; electrolytes keep blood pressure stable in thin air. Alcohol and smoking are big no‑nos because they worsen dehydration and reduce oxygen uptake.

A few people find that a low dose of acetazolamide (Diamox) before climbing can speed up acclimatization. Talk to your doctor about the right amount, especially if you have kidney issues or are on other medications.

Listen to your body. If a headache lingers after a night’s rest, take it as a warning sign and spend another day at the same altitude before going higher. Rest days aren’t wasted—they’re the safest way to let your red blood cells increase.

If symptoms do appear, the fastest fix is usually to descend 1,000‑2,000 feet (300‑600 m). Even a short walk down can bring relief. For milder cases, over‑the‑counter pain relievers and anti‑nausea meds can help while you rest.

In severe HACE or HAPE, oxygen therapy and immediate descent are critical. Emergency medical care may be needed if symptoms don’t improve quickly after descending.

Remember, altitude sickness isn’t a sign of weakness; it’s your body’s natural response to less oxygen. With gradual climbs, proper hydration, and attention to early warning signs, you can enjoy high‑altitude adventures without the misery.

So next time you plan a trek or ski trip, pack a water bottle, keep a slow pace, and know when to turn back. Your summit will be there tomorrow, but your health is what gets you there in the first place.

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