You really need to prepare three areas before you go out on a serious hike:
- Hiking muscles - all your leg muscles plus your core body support. Arms and upper body are not that important for hiking.
- Cardiopulmonary - your lungs and heart need to be fit to supply your body with adequate oxygen.
- Gear - your feet need to be comfortable with your boots and your hips and shoulders with your pack.
Air at sea level comprises about 21% oxygen, while the barometric pressure averages about 1 bar (1000 mbar). As altitude increases, the oxygen concentration remains the same but since the pressure falls the number of oxygen molecules per breath is reduced.
At 3,500 meters the barometric pressure is only about 630 mbar (depending on weather conditions), so there are roughly 40% fewer oxygen molecules per breath. In order then to supply adequate amounts of oxygen to your body your breathing rate - even while resting - must increase.
This extra breathing increases the amount of oxygen in the blood, but not to sea level volumes. Since the amount of oxygen required for activity is the same, the body must adjust itself to coping with less oxygen. This process is known as acclimatization. Failure to give your body the opportunity to undergo this process may lead to a dangerous condition known as AMS, or acute mountain sickness.
As you ascend to higher altitudes, atmospheric pressure decreases, the air is thinner and less oxygen is available. It is also colder, drier, and the ultraviolet rays from the sun are stronger. Each of these changes may have unpleasant effects on your body.
Above 8000 feet, altitude illness affects 20 to 30% of visitors from low altitude to some degree. The extent to which you are affected depends on how quickly you ascend, what elevation you attain, how hard you exercise, what you eat and drink, and what health problems you may have (smoking, emphysema, asthma, anemia, diabetes, high blood pressure).
Make sure you are physically fit before you going to high altitude. When planning a trip to an area above 8000 feet, consult with your doctor if you have any questions. After arriving at high altitude, you will probably notice that your breathing is faster and/or deeper, and you may feel short of breath, especially when exercising. This is the body’s first and most effective response to higher elevations. In addition, your heart is likely to beat faster, and you may develop nausea, unusual tiredness, headache, or have difficulty sleeping. These symptoms may have Acute Mountain Sickness (AMS). This form of altitude illness usually resolves in a day or two.
Once you arrive, take it easy for the first day or two. Adequate hydration is important in the prevention of altitude illness.
Sunburn
At high altitude the ultraviolet rays from the sun are more intense and, therefore, more damaging. Even when it is cloudy, the risk of sunburn is extreme.
How to keep body fit to avoid Altitude Sickness
- Drink water! Drink lots and lots of water. It’s recommended that you drink two or three times as much water or fluid as you do at lower altitudes. Drinking water is the single most helpful thing you can do to keep up with the demands of higher elevation. Avoid alcohol consumption during your expedition or trek and minimize caffeine intake. In turn, avoid the dehydration that results from consuming alcohol and caffeine. Limit salty foods and increase carbohydrate consumption. Above all, listen to your body. Do not push the limits of your physical capabilities. If you feel worse, get medical attention! Minor altitude illness symptoms can occasionally become life threatening. Diarrhea can be a problem too. A hiker can quite easily experience diarrhea when trekking in himalaya. The best solution to combat this particular problem is to drink large amounts of water and also ensure that you bring from home some diarrhea medication.
- Eat healthy. Eat high carbohydrate, low fat meals. Use nutrition. Potassium is especially helpful to physiological maintenance at greater heights. Eat a diet that includes bananas, potatoes, broccoli, greens and dried fruits, along with chocolate for dessert. Your appetite may increase for a few days. Be sure to eat enough. Being undernourished will certainly compromise your stamina. Avoid Junk & spicy food. Avoid Ginger and Garlic. Reduce quantity of salt by 50%.
- Increase endurance gradually. Moderate your physical activity. At first you should only exercise about half as much as you did in an oxygen-rich environment, and do so at a slower pace. Walk, hike or jog a little each day on level ground. Try not to push yourself to the point of breathlessness. It’s better for conditioning to slow down and continue moving than it is to stop and take breaks. Gradually increase your distances and include some inclines as you regain your accustomed speed.
- Rest! You will sleep well and longer when you first experience high altitude. Each time you exercise, be ready to follow it up with a nap. If scheduling allows, have a midday nap every day for the first couple of weeks. If not, get to sleep an hour early to avoid mountain fatigue.
Moisturize. The air at higher elevations may also be much drier than what you’re accustomed to. It may deplete moisture from your skin to a painful degree. Use soap with a moisturizer like aloe, and rub lotion all over your skin while it’s still a little wet from bathing. Lips and hands will need moisturizing balm applied several times a day. - Walk! You have to trek through high mountains, facing strong cold winds. We will get totally different conditions there than Sahyadri or Lenyadri region. The temperature may sometimes abruptly fall to -10 degrees Celsius or lower. In Himalayan range climate is unpredictable and changes abruptly from sunny weather to rain and snow. Above 12,000 ft the density of oxygen gets reduced by 30-40%. That’s why it is advisable to start a preparatory Morning/ Evening walk, about 4-5 km per day with moderate elevation gain, carrying approx. 10kg weight, at-least a month prior to the trekking in Himalaya above 12,000 ft. With a view to improving oxygen efficiency of the body, it may be useful to start deep breathing exercise and Yoga, particularly Pranayam. Calculate your target exercise heart rate and shoot for it.
- Stop Smoking and Tobacco if anyone uses.
- Make sure you are fully hydrated before and during trekking.
- Ascend slowly to avoid these problems.
- Reduce your food intake if you start getting the AMS symptoms.
- Apply a sunscreen to your skin before beginning outdoor activities and every two hours while outside. Before going out for the day, protect yourself and your team from the sun’s ultraviolet rays. To prevent sun injury to the eyes, wear sunglasses or goggles with ultraviolet (UV) protection.
- Confirm water sources before filling your bottle. There is quite a high risk that the natural waters you come across. At altitude all sources of water are really not safe to drink. Again this is constant problem and includes nearly everything i.e. the lakes, streams and rivers. So please know what water is safe and if you can take plenty of water with you.
- The Khumbu Cough. This particular cough is caused by breathing excess quantities of dry cold air which of cause you do get on whilst himalayan Trekking which causes problems to your chest area. Taking a good quality of throat lozenges/ camphor mixed Vicks will help with this problem. So make sure that you take plenty with you while trekking.
- Prevent Cold Injury (Hypothermia)
- Dress in layers
- Bring extra clothes for sudden temperature changes
- Wear properly-fitting boots and gloves
- Avoid wet clothing
- Drink and eat frequently
- Stop to warm up often
- Watch each other for warning signs
