NATGEOTRAVEL.COM
MATTHEW TWOMBLY (ILLUSTRATIONS); SOURCE: INSTITUTE FOR ALTITUDE MEDICINEREPORTED BY MARY ANNE POTTSTRAVEL BETTER
HIGH ALTITUDE
You don’t have to climb a mountain to
experience the woes of elevation. Plenty
of favorite travel spots perch on high.
When there’s less oxygen, what happens
to the body? “First it increases breath-
ing, which can feel like a shortness of
breath,” says Peter Hackett, director of
the Institute for Altitude Medicine in
Colorado. “Second, the blood vessels in
the brain expand. That gives the sensa-
tion of a headache.” Ascending slowly,
over two or three days, and using these
tips will help you feel good at the top.
MOVING ON UP
When going from sea level to 9,
feet, 60 percent of people will get a
headache, and about 25 percent will
get acute mountain sickness.POPULAR THIN-AIR DESTINATIONS- Cusco, Peru: 11,152 feet
- Breckenridge, Colorado: 9,600 feet
- Leh, Ladakh, India: 11,550 feet
- Lhasa, Tibet, China: 11,995 feet
LUNG CAPACITY
People breathe at
least 30 percent
more at high altitude
than at sea level.GUZZLE WATER
Drinking plenty of H2O
prevents dehydration,
which has symptoms similar
to those of acute mountain
sickness: headaches,
nausea, fatigue, insomnia,
and loss of appetite.PACK A HIGH-ALTITUDE TRAVEL KIT- ibuprofen for headaches
- acetazolamide (brand name: Diamox) to
help speed up acclimatization - carbohydrates that are easy to digest,
such as gummy bears or energy bars - sun protection
- water bottle
SAMPLE THE SNACKS
Stick to small meals the first few days,
because the digestive system can
become stressed at elevation.
SAY “NO” TO A SECOND SWIG
Alcohol depresses the body’s breathing
response to low oxygen levels. During the
first night at altitude, drink no more than
one beer or one glass of wine.
TAKE CARE WITH KIDS
Children younger than six weeks should
stay home, since their circulation systems
aren’t developed enough to handle high
altitude. If you bring kids under age four or
five who may not be able to express they’re
having trouble, make your arrival in stages.
SHIELD YOUR SKIN
Ultraviolet light increases by five percent
per thousand feet of altitude, so accessorize
with protective gear such as sunglasses, a
broad-brimmed hat, and sunscreen.