How to Prepare for Altitude on Kilimanjaro

Rising a breath-taking 5,895 meters above sea level, Mount Kilimanjaro is Africa’s highest peak. It’s also one of our favourite Choose a Challenge destinations. It’s a relatively easy climb, when compared to the world’s other highest summits. And it can be managed without any specialist equipment, or even climbing experience. With the inclines being steady and unobstructed. But, aside from the distance, what stops it from being a leisurely upwards stroll is the altitude. So, how can you prepare?

Preparing for Altitude when Trekking Mount Kilimanjaro

What’s the problem with altitude?

The higher we go, the harder it is for the human body to function. Once we pass approximately 2,500m above sea level, physiological changes begin to take place. The thinner, less oxygen-rich air, means that the body has to work harder to get the right amount of oxygen to where it needs to be. And this can lead to a number of hard-to-deal-with symptoms.

For a lot of people, this results in headaches, tiredness, and a shortness of breath. But for those who develop full altitude sickness, symptoms can also include dizziness, nausea, vomiting, swelling, and loss of appetite. And if these symptoms are ignored, far more serious health complaints can develop. So, before embarking upon a Mount Kilimanjaro trek, it’s a good idea to familiarise yourself with the symptoms, prepare yourself for the experience, and take precautions to avoid it.

How can you reduce the effects of altitude?

While there’s not an awful lot that you can do to prepare yourself for trekking at altitude, there are precautions you can take while travelling. These include:

Acclimatisation – One of the best ways to combat altitude is to take time to acclimatise. By ascending at a steady pace, and limiting the height you climb each day, you give your body a chance to get used to its new environment.

Eat well – When you are trekking at altitude, it’s important that you give your body the calories it needs without putting extra strain on it. So, a light but high-calorie diet is essential. That’s what we try to provide on all of our treks.

Watch your water intake – You know as well as we do, how important it is to drink enough water. This is doubly important when dealing with altitude. If you become dehydrated, the effects of altitude will be even more evident.

Avoid smoking – When your body is already working extra hard to process enough oxygen, the last thing you want to do is inhale another chemical. And if you can quit before your trip, you’ll find the whole experience easier because your lung capacity will improve.

Avoid alcohol – Alcohol is known to enhance dehydration. And dehydration can exaggerate the effects of altitude sickness.

Should you be worried about altitude sickness while trekking Mount Kilimanjaro?

Not really. Because the incline is steady, and we guide our tours at a pace that allows for rest, there is no need to be unduly worried about altitude sickness when hiking Kilimanjaro. But it is important for you to be aware of the possibility. That way, you know to ask for help if you need it.

Mild symptoms are pretty common. But while it is possible to develop serious health conditions when climbing at altitude, it rarely happens if you take it steady. You’ll be travelling with a highly experienced team, who know what to look for. And they will be able to support you if you do happen to feel unwell. But altitude affects different people in different ways. And there is nothing to say that if you have suffered from altitude sickness before that you will do so again. Or that you’re free from risk if you’ve hiked at altitude in the past without problems.

If you’re hiking at altitude, altitude sickness is always a risk. But if you travel with an experienced group, don’t push yourself too hard, and look after yourself, then it won’t usually be a problem. And the experience and achievement of reaching Mount Kilimanjaro’s summit is something you will carry with you forever.

Get in touch to find out more about the next Choose a Challenge Mount Kilimanjaro trek.