Image: Pexels / Asemirski
If you’re planning a high-altitude adventure, being aware of the signs of altitude sickness can be the difference between a life-changing trip and a medical emergency.
ALSO READ: How to choose the right hiking trail for your fitness level
Also known as acute mountain sickness (AMS), altitude sickness occurs when your body struggles to adapt to lower oxygen levels at elevations typically above 2,500 metres. While some symptoms are mild and manageable, others can become severe without the right response.
Here’s what to look out for — and what to do if symptoms strike.
1. Headache
A persistent headache is often the first and most common symptom of altitude sickness. It usually feels similar to a tension or migraine-style headache.
What to do: Take paracetamol or ibuprofen to ease the pain. If the headache continues after rest and hydration, consider descending.
2. Nausea or vomiting
Feeling queasy or being physically sick is a strong indicator that your body isn’t coping with the altitude.
What to do: Stop ascending. Sip water and nibble bland foods like dry crackers (always great to keep these snacks at-hand in the car.) Anti-nausea medication may help, but don’t ignore persistent vomiting — it may signal worsening altitude sickness.
3. Dizziness or light-headedness
A sensation of spinning, unsteadiness, or faintness can result from a lack of oxygen to the brain.
What to do: Sit or lie down immediately. Breathe slowly and deeply. If it doesn’t pass quickly, descend to a lower altitude.
4. Fatigue or weakness
Struggling to move with your usual energy, especially on gentle inclines, can point to early AMS.
What to do: Rest frequently. Avoid pushing on. Ensure you’re eating enough calories and staying hydrated.
5. Shortness of breath (even at rest)
If you find yourself breathless while sitting or lying down, this could indicate a more serious form of altitude illness.
What to do: Descend as soon as possible. This symptom may signal high-altitude pulmonary oedema (HAPE), which is life-threatening.
6. Difficulty sleeping
Poor or disturbed sleep is common at high altitudes, but waking frequently gasping for air is a red flag.
What to do: Try to stay calm and upright. If it continues, do not ascend further — and consider descending.
7. Loss of appetite
Losing interest in food can happen early, but it becomes dangerous if it persists and you can’t take in enough energy.
What to do: Eat small amounts regularly, even if you’re not hungry. Stick to simple carbohydrates like bread or rice.
8. Swelling of hands, feet or face
This is a mild symptom caused by fluid retention, and can accompany other signs of altitude sickness.
What to do: Elevate the affected limbs and stay hydrated. If swelling is severe or paired with other symptoms, seek medical help.
9. Confusion or poor coordination
Stumbling, slurred speech, or acting irrationally are late-stage symptoms and could mean high-altitude cerebral oedema (HACE).
What to do: Descend immediately. This is a medical emergency and requires oxygen and professional treatment.
10. Rapid pulse or heart palpitations
A fast or irregular heartbeat, especially when resting, could be your body’s attempt to circulate more oxygen.
What to do: Rest and monitor your condition closely. Avoid caffeine and ascend no further until it stabilises.
ALSO READ: Tips for long-distance cycling
What to do if you suspect altitude sickness
Stop ascending: This is crucial. Never “push through” symptoms.
Hydrate: Drink water regularly and avoid alcohol.
Rest: Give your body a chance to acclimatise.
Descend: Even a drop of 300–500 metres may dramatically improve symptoms.
Use medication if advised: Acetazolamide (Diamox) can help with acclimatisation but consult a travel doctor before your trip.
Monitor closely: If symptoms worsen, seek emergency help.
ALSO READ: All-terrain exoskeletons for hiking like a superhuman?
Follow us on social media for more travel news, inspiration, and guides. You can also tag us to be featured.
TikTok | Instagram | Facebook | Twitter
