How to Adjust to Altitudes

Changes in altitude are common when traveling, particularly in places of high elevation such as mountains. Some people experience acute mountain sickness (also known as altitude sickness) due to the shock of the higher attitude and its thin air, which has lower oxygen levels. Some signs of poor adjustment to a new altitude include headache, feeling lightheaded, throwing up, dizziness, dehydration, fast heart rate, memory problems and breathing difficulties.

Instructions

• 1

  Go higher gradually. Research conducted by Princeton University indicates that high altitude begins at roughly 5,000 feet above sea level. If you're climbing a mountain, take your time. The slower you move, the easier it will be for your body to adjust to the change. If possible, aim to rest for a day or so for each 2,000 feet you travel up.

• 2

  Drink a lot of water. Adapting to new altitudes can result in a loss of fluids. Compensate for the loss by drinking plenty of water. Take in a minimum of 3 qt. daily. Also observe your urine to ensure that it looks clear and healthy.

• 3

  Eat a proper diet. Consume potassium in abundance. Eating carefully is vital for maintaining your energy while traveling to higher altitudes. Restore your body's electrolytes by eating a lot of foods that are high in potassium, including nuts (such as almonds and pistachios), avocados, raisins, white beans, bananas, potatoes, tomatoes and chocolate. Also eat plentiful whole grains and abstain from drinking alcohol. Try to take in more calories than normal, even if you are not any hungrier.

• 4

  Focus on your breathing. Inhale slowly and deeply. Concentrate on every breath you take in.

• 5

  Take it easy. Stay away from vigorous physical activity while adjusting to higher altitudes, as it could exacerbate uncomfortable symptoms.

• 6

  Sleep at reduced altitudes. To prevent decreased blood oxygen levels, always sleep at lower altitudes. During your waking hours, move up higher, and then descend for the nighttime.