Our advice on how to avoid altitude sickness in the mountains

In the course of our lives, we all have to hike at altitude to a greater or lesser extent, and the main thing is to make sure that everything goes well. To do this, you need to be aware of the risks you may encounter in the mountains and how to deal with them...

Travelling is an opportunity to discover new horizons and activities, but also to push yourself to the limit. In some destinations, particularly in certain regions of the world such as the Andes or the Himalayas, hiking, mountaineering and physical activities at high altitude mean that you need to take a few precautions... If you're planning any climbs over the next few months, then take note of our advice on how to prevent or avoid acute mountain sickness when staying above 2,500m! Here's our advice, based on our own experience, on how to avoid ruining your trip and make the most of the superb views and sensations that the high mountains have to offer.

What is acute mountain sickness or altitude sickness ?

Acute mountain sickness (AMS) or altitude sickness is a condition caused by climbing too quickly to high altitude, resulting in a drop in air pressure and oxygen. This lack of oxygen first manifests itself as an increase in breathing rate and heart rate.

How can you tell if you've got altitude sickness ?

There are a number of symptoms:

• Headaches
• Nausea
• Vomiting
• Fatigue
• Shortness of breath
• Hallucinations
• Loss of appetite
• Coughing fits
• Ringing in the ears
• Dizziness, which can occur at altitudes as low as 2000 metres.

It's a condition that each person experiences differently. The same person may have spent time at high altitude without suffering from altitude sickness at certain times, and feel nothing at all at others. The most important thing to remember is that altitude sickness can affect anyone. It has nothing to do with physical fitness or sporting performance. The symptoms in adults and children are broadly similar, but it should be noted that children may be more sensitive to the effects of altitude because of their developing respiratory and circulatory systems.
Be careful not to play down these symptoms, telling yourself that they will pass... If the symptoms persist and are not relieved quickly by medication, you need to descend at least 600 m as quickly as possible. Altitude sickness can have serious, even fatal, complications, such as pulmonary or cerebral oedema...

Here's our advice on how to prevent altitude sickness before your ascent

1- Rest !

Mountain sickness is very common among mountaineers and hikers. The first thing to do to treat and prevent it is rest. If you feel tired or have a headache, stop and find a place (camp or refuge) to rest for a few hours or even a few days, depending on how you feel. The important thing is to listen to the signals your body is sending you. Don't hesitate to take a little nap when you can, especially as the altitude means you won't be able to sleep through the night...  Walk slowly and take the breaks you need. And between you and me, rest days don't hurt ;)

2- Hydration

Hydration is one of the main ways of preventing and relieving mountain sickness. Drinking plenty of water before and during altitude can help prevent dehydration and keep your body healthy. Even if you don't feel the need to. Your body tends to retain water at altitude, which causes headaches...

3- Good food is your ally

Good nutrition is a major asset in the mountains. Remember to eat enough carbohydrates and proteins before heading off into the mountains. A good diet can help you cope better with stress and changes in altitude, thanks to your reserves!
During your ascent to altitude, eat light and healthy foods to aid digestion. Soup is a good alternative, and will also warm you up ;) You'll find that you have much less appetite at altitude.

4- Avoid over-exertion on the first day and acclimatise!

Climbing too fast at high altitudes is one of the main causes of altitude sickness. So avoid over-exertion on the first day, and don't try to adapt to the altitude too quickly. Take your time and take frequent breaks to rest and slow down the acceleration of your heart rate. Go at your own pace, climbing gradually, even if you're afraid of slowing down the group. It's better to get to the top in less time than to exhaust yourself trying to keep up with a group and not get to the top... As your body is readapting to the altitude, it would be unreasonable to ask it to make unusual and excessive efforts. One of the best ways of preventing altitude sickness is to take the time to acclimatise. This means staying at a high altitude for several days (without exerting much effort) before climbing higher peaks. Generally speaking, 2 to 3 days are enough to allow the body to acclimatise to the altitude.

5- What medicines and treatments are available for chronic altitude sickness?

The first step in treating altitude sickness is to go to a lower altitude. If this isn't possible or if your pain doesn't improve, drugs such as aspirin, paracetamol or ibuprofen are the most common and can be bought without a prescription to reduce your symptoms. Diamox may also be a solution (a drug specially designed to treat mountain sickness). There may be contraindications with Diamox if you are allergic to certain components, as well as side effects. Consult your doctor before buying them!
Before taking any strong treatment, it is always preferable to encourage natural acclimatisation rather than taking medication.

Certain known factors can aggravate or trigger acute mountain sickness (AMS):

• Consumption of alcohol or tobacco

Avoid drinking alcohol during your trip to the mountains, especially if you are undergoing treatment. The body takes longer to function because of the lack of oxygen, so drinking alcohol will only add to the complications!?Bear in mind that at altitude, alcohol goes to your head more quickly, so take it easy... ;)
As far as smoking is concerned, note that your lungs have difficulty finding oxygen at altitude, so smoking would aggravate the situation by giving you a hell of a headache...

• Certain chronic illnesses

People with chronic illnesses may be more sensitive to the effects of altitude and may therefore experience more pronounced symptoms of acute mountain sickness. It's important to take certain factors and advice into account before embarking on such an adventure!?You can consult a doctor to potentially start treatment, inform your guide so that he is aware of any problems and, above all, listen to your body - if you can't take it any more, don't force yourself... You can try again later, it's only a postponement ;)

• Fatigue or stress

When you're tired or stressed, your body may be less efficient at absorbing the oxygen needed for normal adaptation to altitude. What's more, your ability to concentrate may be reduced, which can lead to coordination errors. This is dangerous at altitude, where vigilance is paramount to safety.

• As an experiment, avoid orange juice!

It creates a chemical reaction between the citrus fruit and the oxygen present at high altitudes, which can cause undesirable effects, notably irritation or heartburn. Under normal conditions, drinking orange juice is healthy and beneficial thanks to the vitamin C it contains. However, at high altitudes, where oxygen pressure is reduced, it is advisable to limit or avoid foods or drinks that cause gastric irritation. So a word of advice: don't drink any. We'll spare you the vomiting...

Why is it important to be with a guide at altitude?

It's also very important to be accompanied by competent mountain guides who know the symptoms of altitude sickness and the right reflexes to adopt in such cases. If you're going mountaineering for the first time, you can ask the agency you've chosen some questions: What should you do if someone gets altitude sickness, and what measures are in place? What is the daily altitude difference? Is there an oxygen tank in case of problems?

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Some ideas for ascents above 3000 m in the Alps

Gran Paradiso in 1 day (4061 m) -> Gran Paradiso is one of the easiest 4000m summits in the Valle d'Aosta and is accessible to people who want to approach the world of mountaineering and familiarise themselves with the high mountains.
The ascent presents no particular technical difficulties, but the use of a harness and crampons is compulsory: you need to be physically fit and able to withstand long hours of walking, as the second day involves a total of 6 to 8 hours' walking, depending on the speed of the group.

Mont Rose in 2 days (4554 m) -> Mont Rose offers the chance to climb some beautiful peaks without needing to be expert mountaineers! The ascent of Mont Rose, through fabulous scenery, is a must for mountaineers looking for new landscapes and challenges at high altitude. We're proposing a two-day itinerary to allow you to acclimatise and climb gradually to avoid acute mountain sickness. It should be noted that on this programme, we sleep at an altitude of 3500 metres, which is already high for an unaccustomed body...

Mountaineering course in the Vanoise (3482 m) -> A week combining Via Ferrata, to get you used to the equipment, and glacier walls and summits, for an introduction to mountaineering for beginners. You'll be treated to superb views of Grand Paradis and Mont Blanc!

Le Castor (4228 m) -> This is a fairly easy ascent if you've already had an introduction to mountaineering, and you'll climb several small ridges along the way, reaching the summit where you'll be rewarded with a splendid panorama: you'll be able to admire all the Breithorn peaks, the Matterhorn, the Gran Combin, the entire Mont-Blanc massif, the Grand-Paradis and the Lyskamm to the west and east. In short, an incomparable spectacle that will reward all your efforts!

Le Pollux (4084 m) -> Le Pollux is the second of the two twins in the Mont-Rose massif. Compared with the "Castor", whose altitude is higher (4,221 m), the ascent is certainly more demanding. We suggest starting from Cervinia because it is less strenuous than the classic Val d'Ayas route, the panoramic views along the way are splendid and, last but not least, some tricky and technical sections can be avoided. At the top of the Pollux, you'll have views of the same peaks that can be seen from the Castor.

The Nadelhorn (4327 m) -> The Nadelhorn is part of the Valais massif and lies at the heart of the Mischabels range and the Saas valley. This is a mountaineering route that follows a very attractive glacial route and is aimed at experienced mountaineers who have already climbed several 4000-metre peaks and are comfortable with crampons. In addition to its high level, the Nadelhorn is high up, which doesn't help with altitude sickness...

If you don't know how to dress for mountaineering, here's a list of equipment and small items you shouldn't forget ;)