Critical Things To Know For Hiking At Altitude

There is nothing more thrilling than hiking along mountain ridges, thousands of feet above sea level. The views are just incredible as you feel on top of the world.

But hiking at altitude is a lot more strenuous. UV exposure, loose rocks, snow, uneven terrain, and extreme weather conditions add even more risks. You could even get altitude sickness which at extreme altitudes can potentially lead to death.

But fear not, here is a complete guide for hiking at altitude. Approaching a high-altitude hiking trail responsibly will ensure you get the most out of your experience.

Get fit in preparation for hiking at altitude. Carefully plan how you approach the trail – divide it up into sections, start slowly and increase the pace and elevation gain as you acclimate. Stay hydrated, snack often, wear lots of sun protection, monitor the weather closely, and stay warm and dry.

Let's look at the effects that altitude has on the body, how to prepare for high altitude hikes, and how to stay safe when you’re on the trail.

How High Is A High-Altitude Hike?

Generally, 4,900 feet above sea level is the start of what is considered high-altitude. There are three elevation regions that hikers refer to:

• High altitude: 4,900 to 11,500 ft above sea level
• Very high altitude: 11,500 to 18,000 ft above sea level
• Extreme altitude: more than 18,000 feet above sea level

How Altitude Affects Hiking

At sea level, the air is densest, and our bodies function optimally because our blood is saturated with oxygen. As elevation increases, the density of the air decreases. This means there is less oxygen in the air the higher up you climb.

The less oxygen we breathe, the lower our blood oxygen. It makes hiking feel a lot more strenuous because your muscles are not getting the oxygen they need to work efficiently.

Above 7,900 feet above sea level, there is the risk of altitude sickness. You feel headachy, dizzy, nauseous, short of breath, and extremely tired. Not something you want to happen when you are having a good time in the wilderness!

But there is good news...

Our Bodies Can Adapt To High Altitudes

The longer time you spend being active at altitude, the better your body is able to adapt to the conditions. Your aerobic fitness increases, so your heart is able to pump blood to your muscles more efficiently. You start to produce more red blood cells to carry oxygen to these muscles. This process is called acclimation.

For example, if you live in Colorado Springs, which is 6,000 feet above sea level, your body will be used to functioning at high altitudes, so hiking at high elevations won’t be as strenuous, and you won’t have to take as much time to acclimate as you ascend.

(and additionally, a hike a sea level will feel easy! There is a reason why the US Olympic Training Center is in Colorado Springs...)

If you live at sea level and your hike’s trailhead is at 6,000-8,000 feet above sea level; you will feel much more winded! You should go through a process of acclimatization - ascend very gradually and give your body time to adapt. Spend a few days at altitude before you start your hike.

Get Fit For Hiking At Altitude

You need to train for several months to prepare for a high-altitude hike. It’s important to get your body’s aerobic capacity as high as possible.

Do whatever exercise you enjoy most – cycling, swimming, running, or gym. Gradually increase the intensity of your training.

Cycle or run up hills and climb long staircases to build your muscles’ strength and endurance. When swimming, practice holding your breath for a few strokes. This will strengthen your cardiovascular system.

Towards the end of your training, in the weeks leading up to your hike, go for daily training walks with a fully loaded pack to get used to carrying the extra weight.

Altitude Sickness

The risk of altitude sickness is high when you are hiking above 7,900 feet. There are three different types of altitude sickness:

• Acute Mountain Sickness (AMS)
• High Altitude Pulmonary Edema (HAPE)
• High Altitude Cerebral Edema (HACE)

The symptoms of AMS are headache, dizziness, nausea, tiredness, clumsiness, and lack of thirst and appetite. The onset of these can be quite sudden.

You need to respond immediately if you start to feel these symptoms. Move to a lower elevation, rest, hydrate, and have a bite to eat.

If left, HAPE will set in. The symptoms are chest pain and coughing as your lungs fill with fluid. HAPE can progress quickly and be life-threatening if left untreated!

HACE – the most severe form of altitude sickness – sets in when your brain is starved of oxygen, and fluid builds up around your brain, putting pressure on the soft tissues.

If HACE progresses over a few days, you can become unconscious and will require immediate medical attention to save your life. Many hikers that have died climbing climbing Mount Everest were a victim of HACE.

There are preventative medications you can take for altitude sickness. Seek advice from your doctor while you are planning for your hike.

How To Approach A High-Altitude Hike

Planning is key when it comes to high-altitude hiking. Divide the hike up into phases – a few days of easy walking to get used to the altitude, followed by a few days of more moderate hiking and elevation gain, and lastly, a couple of intense days of hiking with big elevation gains. Set goals for each day and ramp up the intensity as you go along.

Pay close attention to your elevation gain every step of the way. It is crucial to listen to your body – check in with yourself frequently. Are you hydrating enough? How are your energy levels? Do you need to snack? Are you feeling headachy?

You may not feel much of an appetite or thirst when you’re hiking at high elevations but remember to snack and drink water often.

Take it easy. Go slowly to better your chances of avoiding altitude sickness.

Essentials To Pack For Hiking At Altitude

Here are important items you cannot forget when you are hiking at altitude:

• UV-protective clothing.
• Lots of sunscreen – you need to keep reapplying.
• Hat and polarized sunglasses.
• Warm clothing – a beanie and a neck covering, like a Buff.
• Waterproof and windproof jacket.
• Gloves. Hypothermia is a real risk.
• Extra socks in case they get wet.
• Ibuprofen can ease symptoms of altitude sickness.
• Water – a gallon a day.

Summary

Hiking at altitude requires extra care and preparation. The elements are harsh up there, and you have to keep risks like altitude sickness foremost in your mind. Having the correct gear and having a knowledge of high-altitude weather conditions is key to staying safe.