What to Eat During Your Kilimanjaro Climb for Optimal Performance: Fueling your body properly during…
How to Avoid Altitude Sickness While Hiking Kilimanjaro
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How to Avoid Altitude Sickness While Hiking Kilimanjaro
Altitude sickness is one of the most common challenges hikers face while attempting to summit Mount Kilimanjaro. As Africa’s highest peak, Kilimanjaro stands at 5,895 meters (19,341 feet) above sea level, and ascending too quickly can put climbers at risk. Fortunately, with the right strategies, you can minimize your chances of experiencing altitude sickness.
1. Choose the Right Route
The best way to prevent altitude sickness is to give your body time to acclimatize. Routes such as the Lemosho and Northern Circuit offer longer itineraries with gradual elevation gains, significantly improving your odds of avoiding AMS (Acute Mountain Sickness).
2. Go “Pole Pole” – Slowly, Slowly
“Pole pole” is a Swahili phrase meaning “slowly, slowly.” Taking your time, especially on summit night, allows your body to adjust to the altitude. Fast climbers are often the first to succumb to altitude sickness.
3. Hydration Is Key
Drink at least 3–4 liters of water each day. Dehydration can worsen altitude symptoms, so staying hydrated is essential. Monitor your urine – if it’s dark, drink more water.
4. Consider Acclimatization Hikes
Many Kilimanjaro itineraries include acclimatization hikes – short climbs to higher altitudes followed by a descent back to camp. These hikes help your body adjust more easily and are especially helpful on longer routes.
5. Eat Well
Even if you lose your appetite at altitude, it’s crucial to maintain a balanced diet rich in carbohydrates. Your body needs the fuel to function efficiently in thinner air.
6. Avoid Alcohol and Smoking
Alcohol and cigarettes can dehydrate you and impair oxygen delivery to your bloodstream. Avoid both before and during your Kilimanjaro climb.
7. Use Medication Like Diamox (Optional)
Diamox (Acetazolamide) is a prescription medication used to prevent and reduce symptoms of altitude sickness. Always consult your doctor before taking any medication.
8. Sleep Low If You Climb High
Follow the “climb high, sleep low” principle. Ascend to a higher point during the day and return to a lower elevation to sleep. This helps your body acclimatize naturally.
9. Monitor for Symptoms
Common symptoms include headache, nausea, dizziness, fatigue, and difficulty sleeping. If symptoms worsen, do not continue climbing. Descend immediately and alert your guide.
Conclusion
With the right preparation, altitude sickness on Kilimanjaro can be managed or avoided entirely. Choose your route wisely, hydrate, take your time, and listen to your body. Always climb with an experienced team who can monitor your health and safety along the way.
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