How to Acclimate to High Elevation

The air in the atmosphere at higher elevations is thinner, reducing the amount of oxygen delivered to the body with each breath. As a result, altitude sickness, also called acute mountain sickness, can occur. Symptoms of altitude sickness include nausea, dizziness, headaches, confusion, low energy, difficulty sleeping and loss of appetite. In severe cases, death can occur. You can take several steps to improve acclimatization and reduce your risk of developing altitude sickness.

Instructions

Higher Elevation Requires Adjustment

• 1

  Increase elevation gradually. If possible, spend the night around 10,000 feet of elevation, then increase your elevation slowly -- 1,000 to 1,500 feet per day, including one night of sleep at each level. At each 3,000-foot increase, sleep at this level of elevation for two nights. These recommendations are particularly important for high-elevation mountain climbers.

• 2

  Avoid the consumption of medications, food and beverages that have a sedative effect. Breathing rate naturally increases at higher elevations to compensate for decreased oxygen intake, and breathing rates are lowered by consuming sedatives. Eat a diet high in carbohydrates to maintain blood sugar levels.

• 3

  Talk to your doctor about using acetazolamide if you have a history of altitude sickness or have to ascend quickly to an extreme elevation. This medication helps the kidneys process excess carbon dioxide that builds up as a result of increased respiration rate, balancing the pH of the blood. It improves breathing, particularly at night, which speeds up the acclimatization process. Acetazolamide should be used with caution -- this medication can cause severe side effects in people with allergies to sulfonamides. Common side effects include increased urine output, tingling, ringing in the ears, altered taste and blurred vision.

• 4

  Stay hydrated by drinking 3 to 4 quarts of water per day. Monitor hydration by checking the color of your urine -- it should be pale yellow or clear. Limit physical exertion -- activity increases the body's oxygen demand, and less oxygen is available in the thinner air at higher elevations.