No matter what the elevation of your nearest peaks is, taking advantage of high elevation before embarking on an expedition can be crucial to Combat Altitude Sickness during your trip. If you are within a short drive distance from anything at least 2,000 to 3,000 vertical feet from where you live, pay attention, this is for you! The goal in training is to get as high as you can for as long as you can get a head start on acclimatization.
Combat Altitude Sickness step 1: Hang Out.
I would like to hope and think that if you are planning an
Combat Altitude Sickness step 2: Work Out.
After taking a few trips up into the mountains, it is time to start working out at higher elevations. Altitude Sickness can start as low as 8,000 feet above sea level. If you live in a low sea level state like California, I do not recommend a trip to the High Sierras as your first hike. Start lower. you want to start working out no more than 3,000 feet above where you live. You can gradually increase the elevation as your body becomes more adapt to the altitude. Take gradually longer hikes and with gradually heavier packs. Again, Water is key. You dehydrate faster at high altitude as your body needs it more. Most cases of Acute Mountain Sickness actually start from dehydration.
Combat Altitude Sickness step 3: Camp Out.
When you are feeling confident in your ability to hike high and feel good, it is time for a camp out! Sleep anywhere from 3000 to 5,000 feet from where you live, but no more than 6,000 for the first night. Your body may feel adapted, but wait until it has to try to rest and sleep at that altitude. Your body uses sleep-time to heal itself. However, if it doesn’t feel like it’s getting properly rested, you won’t wake up feeling so good the next morning. If you are doing a multi-day trip, or decide to come back another weekend, you can slowly increase the sleeping altitude. Try not to increase it by more than 1,000 feet per day. If you start feeling like you have a headache light-
Many major cities have Hyperbaric Therapy Clinics that can be beneficial to your training. Some are as cheap as $35 per session. If this is simply not an option, a road trip to the nearest mountain range will do you some good, even if you can only find time for a one-weekend camping trip. Any elevation is better than no elevation. Regardless, the number1 key for those at low elevations, is to maximize cardio fitness.
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This Article was written by Jacque Tietjen
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