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How to prepare for high altitude



High altitude places are some of the most beautiful and popular places to travel for both vacation and work. However, about 20 to 50% of people traveling to high altitude experience 1 or more of the common side effects of altitude sickness. By planning your trip, adjusting to the altitude and properly managing altitude sickness, you can enjoy your time up there.

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[ Edit ] Plan your journey

  1. Plan your ascent at high altitude ahead of time. One of the most important things to do to prepare you to get to a higher altitude is to schedule your ascent in advance so that you can build in time for your body to acclimatize and adapt. At a more moderate height (below), you can give your body a chance to adjust to higher altitude before rising, or give any side effects that you may experience time to slow down.
      Prepare for high altitude Step 1[ads1].jpg [19659009] In most minor cases, people only experience side effects for the first 1 to 2 days after reaching a higher altitude. </li>
<li>  About 20% of people who travel to heights between and experience side effects. However, this number increases to about 50% at heights higher than. </li>
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<li>  Hydrate well before entering a higher altitude. Surely the easiest way to help you prepare for high altitude is to drink plenty of water before you travel, as well as during your ascent to a higher altitude. <sup id=[2] Drinking at least water during the days before the trip can help your body adjust to high altitude faster and ward off some of the unpleasant side effects.
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    • Bring a large water bottle to help you retain moisture while traveling. Try to keep track of how much water you drink and refill the bottle as often as you can.
  2. Get a lot of sleep before rising to higher heights. Being well rested is an important factor to help you both avoid and get over the side effects of high altitude. In many cases, however, travelers can cancel your sleep schedule. While you may not be able to avoid the impact of travel on your sleep schedule, you can make sure you can get plenty of sleep during the days leading up to your ascent to a higher altitude. [3] [19659008] Prepare for high altitude Step 3.jpg "src =" https://www.wikihow.com/imagesore/5/5a/Prepare-for-High-Altitude-Step-3.jpg/aid11317564- v4-728px-Prepare-for-High-Altitude-Step-3.jpg "width =" 728 "height =" 546 "class =" whcdn "/>
  • Try to get at least 7 or 8 hours of sleep in the days leading up to your journey to a higher altitude.
  • Avoid caffeine and alcohol for at least 1 day in advanced Drinking alcohol and caffeine the days before you travel, as well as when traveling, can dehydrate your body, affect your ability to sleep well and weaken your ability to fight all symptoms of altitude sickness. [4] As a result, try to avoid caffeine or alcohol consumption for at least one day before you travel, as well as when traveling.
      Prepare for High Altitude Step 4.jpg
    • If you choose to consume caffeine or alcohol while preparing too high, make sure you drink plenty of water to try a offset some of the negative effects.
  • Exercise if you plan to do some rigorous physical activity. If you plan to hike, mountain bike or do any other physical activity when you arrive at a higher altitude, exercise accordingly can help your body ward off or jump back faster from altitude related illness. Even though professional athletes may suffer from the effects of high altitude, your body will be able to perform under the extra load of high altitude if you are physically ready for the activity. [5]
      Prepare for high altitude Step 5.jpg
    • If you plan to hike, for example, try to make several hikes near where you live. This can help you get in the physical condition required to complete the hike while getting your body accustomed to the ascent to a higher altitude.
  • Get a recipe that will help you adjust to the height (optional). While most people can adjust to higher altitude naturally with a little preparation and time, there are prescription drugs that you can get before you leave that help your body adapt faster. If you know that you will not be able to schedule enough time to acclimate you, or if you have experienced severe altitude sickness in the past, talk to your doctor about possibly getting prescription medicine to help you when you travel. [6]
      Prepare for high altitude 6.jpg
    • Acetazolamide and dexamethasone are both prescription drugs that you can take before and during your journey to a higher altitude. [7]
  • Buy an extra oxygen can to avoid side effects (optional). Once at high altitude, you can help avoid or alleviate symptoms of altitude sickness by purchasing a personalized oxygen can. [8] Oxygen cans are relatively inexpensive, easy to use and readily available online and in pharmacies, grocery stores, and outdoor stores located at higher elevation locations.
      Prepare for high altitude Step 7.jpg
    • Many hotels and outdoor sports companies at higher altitudes will also have a supplemental oxygen source at hand. [9]
  • [ Edit ] Acclimating to the Elevation

    1. Slowly rise to higher heights so your body can adapt. When you are at a higher altitude, try to give your body time to adjust to the increase in height. The likelihood that you will suffer from side effects increases with each increase. However, you can try to compensate for this by spending a day or so at each height before rising up. [10]
        Prepare for high altitude 8.jpg
    2. Avoid rising more than per day. To give your body time to adjust to height, try to avoid rising more than per day. [11] This will help you prevent altitude sickness and therefore enjoy your journey much more.
        Prepare for high altitude Step 9. jpg
      • If you are particularly sensitive to higher altitude, you may want to avoid rising more than per day.
    3. Eat and drink water frequently to avoid altitude sickness. Staying hydrated and well-nourished can help stave off many of the unpleasant side effects of high altitude, such as dizziness and headaches. [12] Try to eat at least 3 healthy meals a day, and keep snacks and a water bottle with you all the time until you are sure your body has been acclimated.
        Prepare for High Altitude Step 10.jpg
      • Granola bars are a good alternative for a quick and easy snack to have on hand.
    4. Stay away from strenuous workouts for about a day. After getting to a higher altitude, try to avoid all strenuous workouts for the first 24 hours. This gives your body time to adjust to the height. If you push yourself too hard before your body has acclimated, there is a good chance that you will experience some of the symptoms of altitude sickness. [13]
        Prepare for height 11.jpg [19659046] [</span> Edit <span class= Manage altitude sickness
      1. Stop up until your symptoms have subsided. If you experience any of the symptoms of altitude sickness, avoid going up to a higher altitude. If your symptoms are mild, you can usually wait for your body to adjust to your current height and then continue with the ascent. [14] However, if your symptoms are severe and persistent, you will need to go down and in some cases, seek medical attention.
          Prepare for high altitude 12.jpg
        • Common symptoms of altitude sickness include dizziness, headache, vomiting, swelling, slightly increased heart rate, temporary shortness of breath, cough, congestion and difficulty walking. [15]
        • If your symptoms are mild and temporary, you can probably continue your ascent after 24 to 48 hours. [16]
        • If any of the usual symptoms of altitude sickness are prolonged (more than 1 to 2 days) or particularly painful or uncomfortable, they should be considered severe.
        • Additional serious symptoms of altitude sickness include high brain edema, pulmonary edema and blurred vision. [17]
      2. Eat and drink water to help your symptoms subside. If you suffer from altitude sickness, by consistently moisturizing and eating a substantial meal or snack, you can help you begin to acclimatize. [18] Even if you feel nausea, it is important that you try to eat and drink water as often as you can to feel better quickly.
          Prepare for high altitude 13.jpg
      3. Go to a lower altitude if your symptoms are persistent or severe. If your altitude sickness is persistent, serious or gets worse over time, go down to a lower altitude as soon as possible. [19] Your symptoms should start to decrease as you go down.
          Prepare for high altitude 14.jpg [19659061] If your symptoms do not begin to subside after you fall, you may need to seek medical attention. </li>
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<li>  Use a painless medicine without a disk counter to help with side effects. If you experience any of the side effects of high altitude despite your preparation, it may be helpful for you to have some painkillers without a counter. <sup id=[20] Painkillers such as aspirin should be taken sparingly and in consultation with your doctor or pharmacist, as they will only treat the symptoms but will not help your body adjust or improve your oxygenation. [21]
          Prepare for High Altitude Step 15.jpg
      4. Take prescription drugs that help relieve your symptoms quickly. If you have a prescription for acetazolamide or dexamethasone, you can take any of these medicines to help your body adjust to height. [22] By helping the body adjust to height, these medications can help relieve your symptoms and get over your height illness faster.
          Prepare for high altitude 16.jpg
      5. Use supplemental oxygen to relieve your altitude sickness. If you purchased an oxygen can before ascent, you can use it as directed to relieve your altitude sickness. If you do not have a personal oxygen can, you can get extra oxygen from a hotel, sports company, emergency room or medical facility. [23]
          Prepare for high altitude Step 17.jpg

      [ Edit References

      1. [1945 https: // health. clevelandclinic.org/understanding-altitude-sickness-5-best-tips-for -your-next-mountain-trip /
      2. https://health.clevelandclinic.org/understanding-altitude-sickness-5 -best-tips-for-your-next-mountain-trip / [19659074] ↑ https://health.clevelandclinic.org/understanding-altitude-sickness-5-best-tips-for-your-next- mountain-trip /
      3. https: // health. clevelandclinic.org/understanding-altitude-sickness-5-best-tips-for-your-next-mountain-trip/ceed19659076vard↑ https://www.womenshealthmag.com/fitness/a19917133/train-for -high -elevation-workouts /
      4. http://www.phac-aspc.gc.ca/publicat/ccdr-rmtc /07pdf/acs33-05.pdfebrit19659078vard↑ http: //www.phac -aspc.gc.ca/publicat/ccdr-rmtc/07pdf/acs33-05.pdf
      5. [1945 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1114067/
      6. [1945 https://health.clevelandclinic.org/understanding-altitude-sickness-5-best-tips-for-your next-mountain-trip /
      7. https://health.clevelandclinic. org / understanding-altitude-sickness-5-best-tips-for-your-next-mountain-trip /
      8. [1945 https://www.nhs.uk/conditions/altitude-sickness/
      9. [1945 https://www.health.harvard.edu/a_to_z/altitude-sickness-a-to-z
      10. https://www.nhs.uk/conditions/altitude-sickness/
      11. [1945 https://www.health.harvard.edu/a_to_z/altitude-sickness-a- till-z
      12. [1945 https://www.health.harvard.edu/a_to_z/altitude-sickness- a-to-z
      13. [1945 https://www.nhs.uk/conditions/ height illness /
      14. https://www.health.harvard.edu/a_to_z/altitude-sickness – a-to-z
      15. https://www.nhs.uk/conditions/altitude-sickness/
      16. https://www.health.harvard.edu/a_to_z/ altitude -sickness-a-to-z
      17. [1945 https://www.nhs.uk/conditions/altitude-sickness/
      18. https://www.ncbi.nlm.nih . gov / pmc / articles / PMC28508 /
      19. http://www.phac-aspc.gc.ca/publicat/ccdr-rmtc/07pdf/acs33-05.pdf
      20. https : //www.ncbi.nlm.nih.gov/pmc/articles/PMC1114067/ [19659095]
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