Top 10 Tips for Altitude Hiking
Climbing a mountain is an essential travel experience. It might be a once in a lifetime adventure, to Everest Base Camp or Mt Kilimanjaro, or a regular pursuit. Hiking at altitude, the effects of which kick in around 4,000 metres (13,000 ft), is something that you need to prepare your body and mind for. These top 10 tips, gathered from my experiences in Asia, Africa and South America, can help make your journey more enjoyable, comfortable, and successful.
Keep your belly full.
At high altitudes, it is common to lose your appetite. You may feel nauseas and find it difficult to eat, however, it is important that you eat as much as you normally would, if not more.
‘Your stomach is your first sleeping bag,’ explained my guide on Mt Kenya.
Hiking at altitude requires a great deal of physical strength and cannot be done on an empty stomach, so, even if you need to force yourself, be sure to finish your meals.
Preparing meals on Peru’s Inca Trail and in Nepal’s Annapurna region.
Stay hydrated.
Staying hydrated is important for all outdoor activities, and especially when hiking at altitude. On Mt Kilimanjaro, our guide encouraged us to pre-hydrate, by drinking one litre of water before we set off each morning. It is a philosophy that I have since adopted for all my hikes. At high altitudes water supplies your body with extra oxygen and can also help to reduce headaches.
Practice breathing techniques.
At some stage during your climb, you may find yourself short of breath. It makes no difference whether you’re a novice or an expert. The higher the altitude, the thinner the air. If you do find yourself short of breath, slow down or stop, and take deep slow breathes. Breathe in through your nose, hold, and then breathe out through your mouth. You may want to practice breathing techniques during your training.
Interestingly, many guides have told me that smokers and asthmatics have less difficulties with breathing at high altitudes, but I am not recommending you take up smoking as part of you preparation!
Take a break from coffee.
For many people this may be the dealbreaker, but please, hear me out.
The benefits of taking a break from coffee are many, including better sleep, improved energy balance, reduced anxiety, and, if you’re hiking solo, less stuff to carry. In the lead up to all my multi day hikes, I ween myself off coffee. The greatest benefit when hiking at altitude is improved sleep. Allowing your body to rest and recover is crucial to your chances of summitting, and anything you can do to support that is worthwhile.
A morning sunrise beats a morning coffee.
Spend on hiking shoes.
Anyone who has hiked in the Global South will have marvelled at the porters who scale mountains in threadbare sneakers, while carrying loads in excess of 20kgs. Nevertheless, sturdy footwear is essential for anyone wanting to climb a mountain. Investing in a proper pair of hiking shoes will ensure your days are comfortable and enjoyable. Remember to break in your shoes before the hike, getting blisters halfway up a mountain is not fun!
Another treat to consider is hiking socks. While they can seem expensive at first, they are a comfort that you will be thankful for when on the mountain.
Hiking towards ‘The Roof of Africa.’
Prepare your body and mind.
Hiking at altitude is difficult and requires a good level of both mental and physical fitness. Weekend day walks, with packs, are an excellent way to train your body. There are many other everyday habits you can include too – take the stairs instead of the elevator, park your car far from the shop entrance, and walk up hill as much as possible. All these ‘one percenters’ will pay off when you are nearing the summit.
Mental fitness is harder to develop, though just as important. I have often seen hikers overcome a lack of physical fitness with their advanced mental toughness. The one tip I can offer is that if you are not 100% dedicated to reaching the top, and you just kinda want to do it, then it’s unlikely that you will.
Expect the unexpected.
When hiking in a group, as is required on many popular routes, do not rely on your guide for everything. It is recommended that you have some knowledge of the route and conditions. How much elevation gain is there and what is the terrain like? How many kilometres will you walk each day? What is the weather forecast? What happens if someone falls ill, or the guide does?
When hiking Mt Kilimanjaro one of our guides caught a chill on the way to the summit. He returned to base camp, and we summitted with the support of his assistant and other guides. There are many unpredictable events that can happen on a mountain, including altitude sickness, so it is important to be prepared for as many situations as possible.
Landslide danger in Nepal’s Annapurna region.
Dress to succeed (not to impress).
Hiking at altitude demands that you are prepared for all weather conditions. Here, the layering system is recommended. A thermal shirt and pants are essential for insulation, followed by a t-shirt and then a base layer. Long pants are recommended, though some people, including myself, prefer shorts. This combination should ensure you are warm without being too hot and sweaty. Depending on other factors – temperature, rain, time of day, and wind, you may want to add another waterproof or windproof layer.
The layering system ensures that you can quickly warm up or cool down without too much effort. It is important not to underestimate the weather on a mountain, including the wind on the summit. Conditions can also change quickly, and you must be prepared for anything.
Other clothing essentials include a beanie, gloves, buff, sunglasses, and scarf.
Atop a windy Mt Kenya, 2023
Stocking stuffers.
The more hiking you do, the more tips and tricks you will pick up along the way. There are many small items that you can stuff into your pack that will be helpful along the way.
Lip balm – cold air and long hours outdoors will inevitably result in chaffed lips.
Sunscreen – even on overcast days, the risk of sunburn is real, while snow burn is another consideration.
Hand sanitiser – since Covid we have all become used to having those little bottles on hand, and they are invaluable for maintaining good hygiene on a mountain.
Plastic bags – small plastic bags can be helpful for storing and collecting waste like chewing gum, band aids, food wrappers and so on.
Scented tealight candles – take one of these when you go to the toilet. You will know why when you get there!
Leave No Trace.
The final tip for hiking, whether at altitude or not, is to follow Leave No Trace principles. These principles were first developed in the mid-20th century and formalised in the 1990s. The 7 LNT principles are designed to minimise human impact on the places we love to visit, so they can be preserved for future generations.
Unfortunately, many hikers ignore these principles and leave rubbish along the trails. Their empty packets, cigarette butts, and plastic bottles are not only an eyesore, but a hazard to the local environment, and must then be collected by other hikers or guides.
For more information visit on the principles, visit the Leave No Trace website.
Rubbish collected along the trail.
These top 10 tips are gathered from my solo hikes and group trips, and from mistakes and successes, throughout Asia, Africa and South America. Do you have your own tips for hiking at altitude? Please share them in the comments section below.
