One of the biggest dangers to trekkers going to Everest Base Camp (EBC) is altitude sickness, or acute mountain sickness (AMS). The trek reaches an elevation of 5,364 meters (17,598 feet), which may not sound that high compared to the summit of Mount Everest, but is still a serious altitude that can hit anyone who isn’t properly acclimated. On the Everest Base Camp trek, the secret to preventing altitude sickness is to take the time to prepare, acclimatise gradually, and know how to listen to your body.
Trek to Base Camp Mount Everest The most important thing you can do to prevent altitude sickness is to ascend slowly. Trekkers typically make the biggest mistake of wanting to rush the trek and get to Base Camp as quickly as possible. Your body, however, requires time to acclimatize to the diminishing levels of oxygen available at higher altitudes. And a slow, steady ascent gives your body time to acclimatise properly. Ideally, you would follow an itinerary that allows for planned acclimatization days — these are rest days built in- to your trek where you remain at the same altitude, letting your body readjust without pushing higher.
Signs and symptoms of altitude sickness are varied but may be as mild as headaches and dizziness, to some combination of nausea and shortness of breath. And if you start having any symptoms, don’t brush them off. Rehydrate, stretch, and have a rest. If symptoms become severe, it’s important to descend to a lower altitude to give your body time to heal. Be sure that your guide knows how you’re feeling, they will have experience with AMS and be able to advise you on the next steps.
Hydration is also essential in avoiding altitude sickness. At high altitudes, dry air causes your body to lose moisture much more quickly, so it’s important to drink lots of water to stay hydrated. Dehydration can increase the effects of AMS and impair your body’s ability to adapt to the altitude. A good guide is drinking approximately 3-4 liters a day. Also, keep in mind that you might not feel thirsty, but your body still needs fluids. Bring a Camelbak or a water bottle with a purifier to ensure you’ll be able to stay hydrated during the trek.
Your nutrition has a big impact on how you adapt to high altitude. Having an average diet, which includes carbs, protein, and fats, will help you sustain yourself during the trek. Carbs especially supply fast energy, which is essential to keeping your body fueled during long days of hiking at high altitudes. Filling, local dishes like dal bhat (a soup of lentils served with rice) brim with © nutrients your body craves to combat the trek. Steer clear of alcohol and too much caffeine, as both dehydrate you and impede your body’s ability to acclimate.
Your success must have acclimatization days. Taking it easy in the higher altitude and doing a brief hike on those days can help you acclimatize to the elevation without overdoing it. For example, once you get to Namche Bazaar (3,440 meters), you must spend a day acclimatizing before advancing. As with Dingboche (4,410 meters), most climbers take an acclimatization day there before following on to Everest Base Camp.
Everest Base Camp Trek. Most importantly, it’s essential to listen to your body. While many trekkers are keen to carry on and finish the trek, this could be harmful if you’re showing symptoms of AMS. If you’re sick, don’t overdo it. Get lower and sleep. And, above all, know that there’s no shame in going back, if you need to. Always prioritize your health and safety.
To minimize the risk of altitude sickness and make the most of your trek to Everest Base Camp, plan, hydrate, eat, acclimatize properly, and listen to your body.
Article: What Is Altitude Sickness?
Altitude sickness (also known as acute mountain sickness (AMS)) is a condition that occurs when you ascend to higher altitudes too quickly. When you hike to Everest Base Camp (EBC), you’re ascending to altitudes above 5,300 meters (17,598 feet) where the oxygen level is a fraction of what it is at sea level. Your body reacts in different ways as it tries to adapt. Acute mountain sickness is a common ailment among trekkers, but it is usually avoidable with the right preparation. Awareness of the dangers of AMS and taking appropriate precautions will help make a safe and memorable trek. The key measures are to acclimate correctly, keep hydrated, avoid alcohol, and be aware of the symptoms so that you can identify them early. In this subsection, we will explain how altitude sickness affects you, what to watch for, and how to avoid it while on your EBC journey.
Familiarize Yourself With the Symptoms of Altitude Sickness
Everest Base Camp Treks: Identifying Altitude Sickness Symptoms. Altitude sickness is one of those things where the sooner you recognize what is happening, the better. Headaches, nausea, dizziness, loss of appetite, and trouble sleeping are some of the most common early symptoms of AMS. If not dealt with, these symptoms can spiral deeper as you rise. In the more serious cases, chronic altitude sickness can develop into high-altitude pulmonary edema (HAPE) or high-altitude cerebral edema (HACE), both of which are life-threatening. The first symptoms are good to know — and listen to: Rest, if you experience any of them. Listening to your body and giving yourself some time will help make sure you’re not going too far. If symptoms continue to be present or worsen, reducing to a lower altitude is essential. Having an experienced guide on the trek can ensure that you monitor symptoms and take the right steps, at the right time, to prevent serious health issues.
Rest Days: The Key to Proper Acclimatization
The most important step in avoiding acute mountain sickness is acclimatization. To adapt to higher altitudes, it takes time for your body to get used to thinner air. Undoubtedly, one of the best ways to assist your body in acclimating is to introduce rest days into your trek itinerary. These rest days help your body acclimatize to the increasing elevations without over-extending yourself. These zero days often come after you’ve made a lot of altitude gains. The next day, for example, when you reach Namche Bazaar (3,440 meters), you need to spend a rest day there, giving your body a chance to adapt. On these rest days, you can also do short, gentle hikes to assist with the acclimatization process, but not too strenuously. With regular rest, your body has the time it needs to acclimatize, decreasing its risk of AMS, which guarantees you can get through your trek a bit more comfortably and safely.
Gradual Ascent: How to Avoid AMS
Mount Everest Base Camp Trek The best way to prevent altitude sickness during the Everest Base Camp trek is to ascend gradually. You may want to race to your final destination as quickly as you can, but this increases the chance of AMS. Ascending into higher altitudes requires time for your body to acclimate to the lower oxygen levels. Not giving your body enough time to acclimate during a rapid ascent can lead to symptoms of AMS developing. After an altitude of 3,000m, it is advisable not to go more than 300-500m each day. This guarantees a slow, steady pace that minimizes the risk for AMS. Also, try to adhere to the general rule of thumb, “climb high, sleep low” — hike higher during the day but return to a lower altitude at night to sleep. This tactic also helps your body acclimate and builds your body’s ability to adapt to higher elevations over time.
Stay Hydrated and Well-Fed
Staying hydrated and eating right: This is important for acclimatization to high altitudes and halting altitude sickness. As the air is very dry in the Everest region, it dehydrates you way faster than you think! When hiking, you should drink a minimum of 3-4 liters a day. That helps your body adjust to the lower levels of oxygen found at greater elevation. Dehydration compounds AMS, which can manifest as headaches and fatigue, so staying hydrated is essential. In addition, eating healthy food nourishes your energy reserves and allows the body to adapt to the high altitude. The diet is balanced, including carbohydrates, fibers, proteins, and fats. Carbs are particularly key for keeping up energy during long days of trekking. Local meals (dal bhat, soups, rice platters) are rich in calories to provide the energy to conquer the climb. If you’re planning on staying well away from Seattle and making wholesome meals for your body, your body will be strong and much more prepared for the trek.
Refrain From Alcohol and Smoking While at High Altitudes
If you’re trekking at high altitudes, it’s best to have nothing to do with alcohol or smoking, since both can hinder the way your body acclimatizes. Alcohol is a diuretic, which increases urination and can cause dehydration, making altitude sickness more probable. It can also cloud your judgment, making you less vigilant for symptoms of AMS. Smoking, by contrast, reduces both lung function and how much oxygen your body can take in, potentially a risk at high altitudes, where the air is already thinner. Both drinking alcohol and smoking will also negatively impact your body’s ability to adapt to the higher altitude and hinder your acclimatization process. These habits during the journey to Everest Base Camp are to be avoided to stay safe and healthy on the trek. And so, instead, focus on hydrating, eating well, and listening to your body to have a successful and rewarding deep trek.
Consider Medication: Diamox and More
If you are planning to trek to Everest Base Camp, you can take certain medicines to prevent or ease altitude sickness. Perhaps the most frequently used of these is Diamox (Acetazolamide), which assists the body in acclimatizing more efficiently by hastening the body’s adjustment to lower levels of oxygen. Diamox acts by accelerating the rate of respiration for more oxygen uptake (increasing at high elevation). But be sure to check with a health care provider before using Diamox — it can have side effects, including tingling in the fingers and toes, and should not be used by people with certain medical issues, including sulfa allergies. Ibuprofen can be great for headaches, while anti-nausea medications ease discomfort during the healing process. Regardless of which medication, it’s important to realize no drug is a substitute for proper acclimatization. If altitude is not properly managed, medication will not fix this; medication should only be viewed as a supplemental aid. If using these medications, always follow the advice of your doctor on how to use them, and bring enough to treat you over the entire trek.
Nourish Your Body With Well-Rounded Nutrition
Taking it easy and listening to your body is one of the best ways to prevent altitude sickness. Don’t ignore it if you ever start feeling sick at any point. Heed symptoms of altitude sickness, such as headaches, dizziness, and nausea; they’re your body’s way of warning you that something is amiss. Going to extreme heights without adequate preparation could result in more life-threatening diseases, such as High Altitude Pulmonary Edema (HAPE) or High Altitude Cerebral Edema (HACE), which could lead to death. If you have mild symptoms, like a slight headache, take a break, drink, and rest. If the symptoms don’t go away, it’s important to act quickly — either stop for the day or move to a lower altitude. The trick is not to force your way through, as your health should always come first. Your body will communicate to you, so paying attention to it is necessary to ensure that you can thoroughly enjoy your trek to Everest Base Camp safely.
Use Oxygen if Necessary
Trek to Base Camp Mount Everest. The air at higher altitudes is thinner, which can cause serious complications for some trekkers. In severe instances, extra oxygen might be necessary to allow the body to adjust to the high-altitude air. Most trekkers along the Everest Base Camp route do not need supplemental oxygen, though many find it helpful on difficult days, especially above 4,500 meters. Most teahouses along the EBC route serve bottled oxygen and can provide it in cases where trekkers need assistance with temporary relief. You can receive oxygen to help you recover from these symptoms if you are very short of breath or feel faint or ill. Note that oxygen must not be considered a cure for altitude sickness, but a temporary measure whilst acclimatizing or descending. Always check with your guide or physician before deciding to use supplemental oxygen.
Know When to Go Down for Safety
The key if you start to feel this altitude sickness is to descend immediately. There’s no cure for altitude sickness except to descend to lower altitudes because your body cannot acclimate to lower oxygen levels at high altitudes. If you’re at a higher altitude, such as Gorak Shep (5,164 meters above,) and feel unwell, it’s vital to descend as soon as possible to a lower altitude, such as Pheriche (4,240 meters) — so your body can recover. Descending is not something to take lightly, as altitude sickness can quickly develop into a life-threatening illness, such as HAPE or HACE. If these symptoms don’t improve with descent, a person may need professional medical assistance and might require evacuation. Guides and trekking companies are trained to gauge the seriousness of altitude sickness and when it’s time to go down. But it’s best to play it safe and be proactive about your health. Your priority should always be a safe and pleasant trek, so if you need to make the descent, do so.
How many people get altitude sickness at Everest Base Camp?
Himalayan Base Camp Trek A common ailment among trekkers to Everest Base Camp (EBC) is altitude sickness, referred to as Acute Mountain Sickness (AMS), though the exact percentage of individuals who experience AMS can vary according to several factors, such as the pace of ascent, fitness level, and acclimatization strategies. Research suggests that 20-30% of trekkers experience some kind of altitude sickness when trekking to EBC, especially after arriving at higher altitudes like Dingboche (4,410 meters). They can go from slight headaches or nausea to HAPE (high altitude pulmonary edema) or HACE (cerebral edema at high altitude). The risk is greater, however, for those who do not take the appropriate precautions, like acclimatizing gradually, drinking enough water, and seeking out the advice of their body. However, if you are well prepared and follow certain steps, the risk of altitude sickness is minimal.
How to acclimate for Everest Base Camp?
Everest Base Camp Trek Cost Acclimatization is an important process to allow your body to adjust to the lower levels of oxygen at high altitudes and to avoid altitude sickness. The general principle to acclimatize properly on the Everest Base Camp trek is: “Climb high, sleep low”. That is to say, you need to go up slowly during the day, but you have to come back down to sleep at a lower altitude each night. And ensure you take rest days; these are incorporated into the trek itinerary and allow your body to acclimatize without overdoing it. The following are a few key points related to acclimatization:
- You are advised to ascend gradually and keep the altitude gain within 300-500 m above 3,000 m per day.
- These correspond to rest days at Namche Bazaar, Dingboche , and Lobuche.
- Go for short, most hikes to higher points on acclimatization days and descend to a lower elevation to sleep.
How to make sure you don’t get altitude sickness?
The following precautions can help minimize the risk of altitude sickness on the Everest Base Camp trek:
- Climb gradually: Increase altitude slowly and don’t exert too much energy. Maintain a slow, consistent speed so that your body has time to get used to it.
- Stay hydrated: Ensure 3- 4 liters of water intake daily. Exacerbating AMS symptoms, dehydration is related.
- Get high-quality food: Your meals should be nutritious, including plenty of carbohydrates to fuel your workouts and fats to stretch your stamina.
- Include rest days: Adding rest days to your plan, especially following an ascent to higher altitudes.
- Steer clear of alcohol and smoking: Both can interfere with the body’s ability to acclimate and may raise the risk of AMS.
- Know the symptoms: Recognize early signs and symptoms of AMS, including headaches, dizziness, and nausea. If you start to feel any symptoms, stop and rest.
What is the fastest way to adjust to altitude sickness?
Everest Base Camps. Descending to a lower altitude is the quickest treatment for altitude sickness. When altitude sickness symptoms emerge, the only treatment is to descend. If you’re experiencing mild symptoms, like a headache or dizziness, descending 500-1,000 meters can quickly alleviate them. In extreme cases such as nausea, shortness of breath, or confusion, descending immediately is key; left untreated, it can result in conditions such as HAPE or HACE, which can be fatal. During the period of acclimatization, also helpful to rest and not carry out other strenuous activities. Oxygen supplementation and medications (such as Diamox) are also relevant for alleviating symptoms, but the best way to recover is with a lower altitude. The aim is to give your body a chance to recover, and only once you feel well enough should you continue the ascent.
