If you’ve never traveled to high-altitude destinations before– let me tell you, it has a way of humbling you. We’re talking about the kind of attitude that body slams you on arrival. We’re talking about 6561 ft / 2000 meters above sea level. I’ve had my share of high altitudes. I have Breckenridge, Colorado (2926 meters/9599.73 feet), Salar de Uyuni, Bolivia, (an elevation of 3,656 m/ 1,995 ft above sea level) and In Cusco, Peru (3399 meters/11,152 ft), under my belt. Here’s what I’ve learned: Genetics will be the main determiner of how well people adapt to high-altitude locations. However, let me show you how to reduce the impacts. Here are a few tips to help you prepare for high-altitude destinations like a pro:
- Be in good cardiovascular shape. In Uyuni, Bolivia, carrying my slightly heavy backpack from the car to my room on the same flower— a usually small task — had my heart beating like I ran a 4:30 minute mile. My standard, casual stroll required breaks and time-outs because my heart beat fast. When there is less oxygen, performing the simplest tasks will cause your heart to work overtime. Build your cardiovascular stamina by running (or swimming or HIT workouts) daily. Being able to run a 5K in 25 minutes or less will help.
- Ascend into higher altitudes gradually. Flying into a place like La Paz from the beach is going to mollywop you. Instead, opt for a staged climb by ascending 1000 Feet (300 meters) per day. I did this when traveling from Salta, Argentina to Uyuni, Bolivia. I could tell the difference between the slow ascent to Bolivia and the abrupt ascent to Cusco from the Galapagos.
- Stay hydrated. Keep your body fueled. Remember, the O in H2O stands for Oxygen, which you need to get into your body in any form while in high in the sky.
- Avoid caffeine and alcohol as these dehydrate. The effects of alcohol intensify in higher altitudes.
- Rest. Let me tell you if ever there was a time to take it easy, high-altitude destinations are the place. Be a lady of leisure (or restful renegade) for at least three days before planning physical activities. Your body is going to be working overtime internally. Give it rest.
6. Use sunscreen. Even in the cold. Even if you are melanin-rich. In high altitude, you will be getting direct exposure to the sun. Protect yourself.
7. Ditto for Sunglasses. For the same reason.
8. Plan your high-altitude travel strategically. If you can, just stay in the high-altitude areas for the duration of your trip. For instance, plan your trip to Northern Chile, Peru, and Bolivia together rather than leave high-altitude and then return to a different high-altitude spot.
9. Ginkgo biloba or coca leaves can help you feel better when altitude inevitably kicks your butt. Chew on them or use them as tea. Be careful, coca leaves can cause a false positive for cocaine in drug tests.
10. Lotions, butters, & oils – Your skin will be dry. Your lips will be chapped. Nix the ash and stay moisturized.
There you have it! Follow these guidelines and your next trip to the Andes, Rockies, Himalayas or Alps will be as easy-peasy and you’ll be able to enjoy the entirety of your trip.
