How To Train For Altitude Hiking Safely

If you’re looking to hike at high altitudes, proper training is essential to avoid altitude sickness. Altitude sickness can be a serious medical emergency, so it’s important to take the necessary precautions and train for altitude hiking.

In this article, we’ll discuss the symptoms of altitude sickness and offer some tips on how to train for altitude hiking. We’ll also provide a few basic guidelines for ascending and descending at high altitudes. By following these simple tips, you can help ensure a safe and healthy hiking experience at high altitudes.

What Is Altitude Sickness?

Altitude sickness, also known as acute mountain sickness (AMS), is a problem that can affect people who travel to higher altitudes. It happens when your body isn’t used to the lower level of oxygen at high altitudes. This can lead to problems like headache, nausea, vomiting and dizziness.

If you’re planning on hiking at high altitudes, it’s important to know how to avoid altitude sickness. The best way to do this is to start preparing well before your trip. You can do things like gradually increase your elevation during your workouts, and drink lots of fluids to help your body adjust.

It’s also important to be aware of the signs and symptoms of altitude sickness, and know when to seek medical help. If you experience any of these problems, stop hiking and rest at a lower altitude until they go away. That is why you need to learn how to train for altitude hiking.

Why Training for Altitude Is Important

When you’re hiking at high altitudes, the lower oxygen levels can cause altitude sickness. This can make your hike miserable—or worse, make you turn back before you’ve had a chance to see the beautiful views. That’s why it’s important to train for altitude hikes before you go.

Training for altitude can help your body get used to the thinner air. It will also help you build up your endurance, so you can hike further without tiring out. And finally, training will help you learn how to spot the early signs of altitude sickness, so you can take action and avoid getting sick.

Tips for Acclimating to High Altitude

There are a few things you can do to help your body acclimate to high altitude and avoid altitude sickness on your next hiking trip. First, drink plenty of water and avoid alcohol and caffeine. You’ll also want to take it easy the first few days and avoid overexerting yourself.

In addition, you can try to slowly increase your altitude exposure in the weeks leading up to your trip. Start by walking or hiking for a little bit higher than you’re used to, and then gradually increase the elevation each time. This will help your body get used to the thinner air and reduce your risk of altitude sickness.

Exercises on how to train for altitude hiking

You might be wondering what kind of exercises you can do to help you prepare for hiking at altitude.

 Here are a few ideas:

– Get outside and hike as much as possible, gradually increasing the elevation of your hikes. If you can do this in the area where you’ll be hiking, even better.

– Do some strength training to build up your leg muscles, since you’ll be doing a lot of climbing. Squats, lunges and calf raises are all good options.

– Spend some time on an elliptical or stair climber machine at the gym to get your heart and lungs working hard.

– Incorporate interval training into your workouts, alternating periods of high intensity with periods of low intensity. This will help you get used to working hard even when you’re short of breath.

Gear and Nutrition to Consider

Now that you’ve got your legs under you and have been regularly hitting the trails, it’s time to start thinking about what you’ll need to take with you on your trip.

First, let’s talk gear. You’ll need to make sure you have a good pair of hiking boots that are broken in and fit well. You’ll also need a backpack that’s comfortable and has enough room to carry all of your supplies. And don’t forget to pack a first-aid kit, a map, and a compass—just in case!

As for food and water, it’s important to stay hydrated, so make sure to pack plenty of water. And since you’ll be burning a lot of calories, it’s also a good idea to bring along some high-energy snacks like nuts or energy bars.

How to Prevent and Recognize the Symptoms of Altitude Sickness

If you do start to feel the symptoms of altitude sickness, there are a few things you can do:

– Drink lots of fluids, especially water. Dehydration can make symptoms worse.

– Limit your alcohol intake. Alcoholic beverages can dehydrate you.

– Get more rest. Extra sleep can help your body adjust to the altitude.

– Take it easy for the first few days. Avoid strenuous activity until your body has had a chance to adjust.

– Eat light meals. A heavy meal can add to your discomfort.

Try over-the-counter medications like acetazolamide (Diamox) or ibuprofen (Advil, Motrin). These can help with some of the symptoms of altitude sickness.

The Importance of Adjusting to the Altitude Incrementally

As you might have guessed, adjusting to the altitude is key to preventing altitude sickness. And the best way to do that is by ascending gradually.

That means if you’re hiking from sea level to, say, 14,000 feet, you don’t want to do it all in one go. You want to give your body time to adjust to the change in elevation by spending a few nights at lower altitudes before making your way up.

A good rule of thumb is to hike no more than 1,000 feet higher per day, and even then, take it easy for the first few days as your body gets used to the new elevation. Drink plenty of water, eat light meals, and get plenty of rest. And if you start to feel any symptoms of altitude sickness, slow down or even descend until they subside.

Foods for Optimal Altitude Performance

A final piece of advice for those looking to hike at altitude is to be mindful of what you’re eating. Just like with any physical activity, what you put into your body will have an effect on your performance.

When training for altitude, it’s important to eat foods that will help improve your respiratory function and oxygenate your blood. Foods high in iron, such as spinach and red meat, are great for this. You should also eat plenty of antioxidants, like berries and dark leafy greens, to help protect your cells from damage.

And finally, make sure you’re staying hydrated by drinking plenty of water. At altitude, you’ll be losing water faster than normal, so it’s important to replenish your fluids.


Altitude sickness can ruin a hiking trip, but with a little bit of training, you can avoid it altogether. By gradually increasing your elevation, you’ll give your body time to adjust and build up the red blood cells that help you acclimate to high altitudes.

Pack some altitude sickness medication just in case, and be sure to drink plenty of water and take it easy on your first few days at high altitudes. With a little bit of preparation, you’ll be able to enjoy your next high altitude hiking trip without worrying about altitude sickness.

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