When you go trekking in Nepal, especially on famous trails like the Manaslu Circuit, you’ll be walking at high altitudes, sometimes on very tall mountains.
At these heights, the air has less oxygen, which can make you feel sick. This is called altitude sickness, and it can happen to anyone trekking at high altitudes.
The good news is that with the right care, you can avoid altitude sickness and stay healthy. It’s important to know how to adjust to the high altitude so you can enjoy your trek without feeling unwell.
In this guide, we will share simple tips to help you stay safe and healthy while trekking in Nepal!
1. Climb Slowly and Take It Easy
Don’t rush
The higher you go, the harder it is to breathe. It’s important to climb slowly so your body has time to get used to the altitude. Walking too quickly can increase your chances of getting altitude sickness, as your body needs time to adapt to the changing environment.
Take breaks
Rest for a few minutes regularly, especially when you start feeling tired. This helps your body adjust to the thinner air. Use these breaks to take in the beautiful scenery, drink water, or have a small snack to keep your energy levels up.
Set a comfortable pace
Listen to your body and set a comfortable pace that works for you. Everyone adjusts to high altitude differently, so it’s important not to feel pressured to keep up with others. A steady, relaxed pace will help you reach your destination without putting too much stress on your body.
2. Drink Plenty of Water
Stay hydrated
When trekking at high altitudes, your body loses water faster, so drink lots of water. Aim for at least 3-4 liters of water a day. Staying hydrated is key to helping your body function well and reducing the risk of altitude sickness.
Avoid alcohol and caffeine
These drinks can make you lose more water, so it’s better to avoid them while trekking. Alcohol and caffeine can dehydrate you and make it harder for your body to adjust to the altitude, so stick to water, herbal teas, or electrolyte drinks.
Drink regularly
Don’t wait until you’re thirsty to drink water. Take small sips throughout the day to keep your body well-hydrated. Carry a reusable water bottle or hydration bladder to make drinking easy while on the move.
3. Eat Well
Eat lots of healthy food
Eating plenty of food gives your body the energy it needs to stay strong and fight altitude sickness. High-altitude trekking requires more energy, so make sure to eat balanced meals that include carbohydrates, proteins, and fats.
High-energy snacks
Carry snacks like nuts, energy bars, and fruits to keep your energy up. On the Manaslu Circuit, where there are fewer places to stop for food, having extra snacks can be helpful! Foods like dried fruit, chocolate, and granola bars are easy to carry and provide a quick energy boost.
Don’t skip meals
Even if you don’t feel very hungry, it’s important to eat regularly. Your body needs fuel to adapt to the altitude, so try to have three meals a day and snack in between to keep your energy levels up.
4. Sleep Lower if You Can
Don’t sleep too high too fast
It’s important to sleep at a lower altitude than where you were during the day. For example, if you climb up to a high point, try to sleep at a lower place to help your body get used to the altitude. This is called “climb high, sleep low.” This technique helps reduce the risk of altitude sickness by giving your body time to adapt.
Plan your sleeping spots
When planning your trek, try to choose accommodation at lower altitudes whenever possible. This can make a big difference in how well your body adjusts. For example, after a long day of climbing, descending to sleep at a lower elevation can help you recover better and feel more comfortable.
Use rest stops wisely
If your itinerary includes climbing to a high pass, consider using nearby villages or rest stops as places to sleep at a lower altitude. This will help your body acclimate better.
5. Take Rest Days
Rest days are important
If you’re trekking at high altitudes, take a rest every 2-3 days. This means you stay at the same altitude for a day to let your body adjust. These rest days will help you avoid altitude sickness, especially on a challenging trek like the Manaslu Circuit or Annapurna Base Camp, where the altitude changes quickly.
Use rest days for light activities
On rest days, you don’t have to sit around all day. You can use the time to do light activities like exploring the local village or taking a short hike nearby. This helps keep your body moving while allowing it to adjust to the altitude.
Listen to your body
If you feel tired or notice symptoms of altitude sickness, don’t hesitate to take an extra rest day. Taking the time to let your body adjust will make your trek more enjoyable and safer in the long run.
6. Know the Symptoms of Altitude Sickness
Listen to your body
The first signs of altitude sickness can be headaches, feeling dizzy, nausea (feeling like you want to throw up), or having trouble sleeping. If you feel any of these, tell your guide or friends right away. Recognizing the symptoms early can help prevent more serious issues.
Don’t ignore it
If you start feeling sick, rest and don’t continue climbing until you feel better. If symptoms get worse, you may need to go down to a lower altitude. Magical Nepal provides trained guides who know what to do if someone gets altitude sickness and can help you get medical help if needed.
Know when to descend
If symptoms become severe, it’s important to descend to a lower altitude immediately. Symptoms like confusion, difficulty walking, or severe headaches are serious and should be treated by going to a lower elevation as soon as possible.
7. Medications (If Needed)
Acetazolamide (Diamox)
This is a medication that can help you adjust to high altitudes. Some trekkers take it to help prevent altitude sickness. But always talk to a doctor before using it. Diamox helps speed up the acclimatization process, but it’s important to understand the correct dosage and any side effects.
Other medicines
If you get a headache or feel sick, you can take normal medicine (like paracetamol) for relief, but always be careful and listen to your guide. Painkillers can help with mild symptoms, but they should not be used to push through severe altitude sickness symptoms.
Talk to a healthcare provider
Before starting your trek, consult a doctor about the right medications to bring. They can help you decide if taking Diamox is right for you and provide advice on other medicines that may be helpful.
8. Travel with a Guide
A guide who knows about altitude sickness can help you stay safe. They know what to do if someone starts feeling sick and can help you manage the trek in the best way. Guides can also adjust the pace of the trek based on how you are feeling.
A knowledgeable guide can also help you find the best places to rest, the safest routes, and the most comfortable accommodations. They can monitor how everyone in the group is feeling and make decisions that help everyone stay safe and healthy.
Summary: How to Stay Safe from Altitude Sickness
Climb slowly and rest often: Don’t rush when trekking at high altitudes. Let your body take the time it needs to get used to the lower oxygen levels.
Drink plenty of water and eat healthy food: Staying hydrated and well-fed helps your body fight altitude sickness. Avoid alcohol and caffeine, and drink lots of water throughout the day.
Take rest days and sleep at lower altitudes if possible: Resting is key to helping your body adjust. Take rest days, and try to sleep at a lower altitude than the highest point you reached during the day.
Know the symptoms of altitude sickness and get help if needed: Don’t ignore symptoms like headaches or nausea. Tell your guide and take action if you feel sick.
By following these tips, you can fully enjoy trekking in the stunning mountains of Nepal without worrying about getting sick from the altitude! Remember, altitude sickness can happen to anyone, even experienced trekkers, but with the right precautions, you can greatly reduce your risk and stay healthy during your trek.
Taking your time, drinking plenty of water, and allowing your body to adjust to the higher altitudes will help you feel better and keep you on track for your adventure.
It’s also important to listen to your body and be aware of how you’re feeling as you trek. If you start to feel unwell, taking a break or descending to a lower altitude can make a huge difference. The key is not to rush and give your body the time it needs to adapt.
Trekking in Nepal is an incredible experience, filled with breathtaking views, cultural experiences, and the chance to meet amazing people. By taking the right steps to prevent altitude sickness, you’ll be able to enjoy the beautiful landscapes, towering peaks, and the sense of accomplishment that comes with completing a trek in the Himalayas.
With the proper planning and care, you can have a safe, unforgettable adventure that you’ll cherish forever.
