Peru, with its stunning Andean landscapes and high-altitude cities, is a dream destination for many travelers. With this said, the high altitutde can pose quite the challenge, potentially resulting in altitude sickness (otherwise known as acute mountain sickness or AMS). This sickness takes place when your body ascends to high altitudes too quickly, and does not have enough time to adjust to the lower oxygen levels available. Symptoms of altitude sickness can range form mild (such as a headache, fatigue, dizziness) to severe (nausea, vomiting, shortness of breath, confusion). However, there are ways to prevent and manage altitude sicknesss, so as to not let it impact your dream vacation.
Prevention is key, and the most crucial step is to ascend gradually. While I was in peru, we made sure to avoid flying directly to high-altitude locations, such as Cuzco, which sits at 11,152 feet. Instead, we started our trip in Lima, which sits at a much lower altitutde, about 530 feet above sea level so that we could gradually acclimize. As the trip went, we slowly climbed in altitude as we visited various other destinations of Peru. Tying hand in hand with gradual ascension, one thing I wish we practed was “climb high, sleep low.” In other words, its a good idea to spend your waking hours at higher altitudes and to descend to lower altitudes for sleep. This helps your body to adjust and acclimate more effectively.
Some other best practices for acclimating to high altitudes are to stay well-hydrated and to also eat a light, and easily digestible, diet. Being dehydrated can severly worse altitude sickness, so be sure to drink plenty of water and other fluids, even when not necessarily thirsty. Tying in with this, we avoided excessive alcohol and caffeine, as these beverages, as delightful as they may be, can speed up the dehydration process. As far as the diet goes, we were fortunate enough to find that the Peruvian diet consists of plenty of carbohydrates, which are a great source of fast digesting energy at such high altitudes.
Ultimately, be sure to pace yourself and take it easy the first few days at high altitude. Don’t do as we did and instead avoid strenuous activities so that your body can adjust effectively. In contrast, my family and I like to hit the ground running, venturing out on hikes and other activities right off the get-go. This did lead to some mild symptoms, such as light-headedness and minor shortness of breath. However, we listened to our bodies and paid attention to how we felt. Don’t push yourself; be sure to give yourself the proper rest necessary.
Some other acclimatization remedies do exist, but we didn’t necessarily find them to be the most effective (though results may vary per person). Coca tea, a traditionaly remedy in the Andes, can supposedly help alleviate mild altitude sickness symptoms. While this didn’t prove helpful for my trip, Coca is readily available in tea form, and other forms, throughout Peru. Pending doctor’s orders, medication my also prove suitable for altitude sickness, such as acetazolamide (Diamox), though a prescription is necessary.
Recognizing and Responding to Symptoms
- Mild symptoms: If you experience mild symptoms such as headache or fatigue, make sure to rest, rehydrate, and avoid further ascension until those side-effects subside
- Sever symptoms: If you feel short of breath, confused, or naseaus, descend as soon as possible and find medical attention.
Other things and tips to be mindful of: avoid smoking, as this reduces oxygen absorption, which, without need of explanation, worsens altitude sickness. You can also find travel insurance that covers altitude-sickness.
Most importantly, enjoy your trip!
By being mindful of your body, you can minimize the risk of altitude sickness and indulge in your Peruvian adventure to its fullest. Remember that prevention is key, and acclimatization isn’t immediate. So take it easy, listen to your body, and embrace the breathtaking beauty of Peru!
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