In this guide, we will show you everything you need to know about how to acclimate to altitude, so keep reading!
Below you can find out 5 different methods to acclimate to altitude,
- Method 1 – High Altitude Adjustment – 3 Ways To Acclimate To High Altitude
- Method 2 – Acclimatization: What You Need To Know
- Method 3 – How To Acclimate For High Altitude Climbs
- Method 4 – Learn The Basics Of Altitude Sickness In 3 Minutes
- Method 5 – How To Acclimatize To High Altitude At Everest Base Camp | Trek Tips
Method 1 – High Altitude Adjustment – 3 Ways To Acclimate To High Altitude
Hey guys kristian kristian here to wander we wanted to give you a quick aquam i come in today exclamation. Tip yeah nailed it acclimate tips on how to acclimate yourself when youre up at high elevations right now were. In telluride which is at 9,000 feet and the high out so you can do a lot of things to. You it can make you sick you can make you feel nauseous they can make you lets get our contacts.
Headaches potty problems not to be graphic so we wanted to give you some quick tips on how to kind. Of prepare your body for the high altitude the first one is and we kind of did these ourselves so. We can tell you which one works better the first thing is ranked a lot of water before your trip. You want to drink at least two or three bottles of water a day at a minimum more than what. You would use more than what you would usually be drinking and it works pretty well its the the way.
It works i dont know exactly but basically keeps your body hydrated and allows your blood cells to kind of. Get thicker and things like that the second thing that christian actually did was a three-day juice cleanse and so. One of your how dedicated you are but the one i did was and six juices a day and you. Just do the juices and drink a lot of water and i did that on monday sunday monday and tuesday. Of the week before i came also drink a ton of water that week and i have had much easier.
Time this year than i did last year so im really feeling like that detoxification has helped my body actually. Get all the junk out so your body can like build up just be more efficient you know and if. You dont do those cleanses on a regular basis you should look into it because its a great thing to. Do you know every month every six months once a year you know it just helps to reboot your system. And flush toxins out were actually both very healthy people we try to eat about ninety percent organic if we.
Can but i have to tell you krishna had a much easier time acclimating to the higher altitude than i. Did i think its because of that juice cleanse now the last thing is if youre stuck and youre just. You know you dont want to do any of those other things you just didnt plan for it you can. Use something that a friend of ours used its called altitude adjustment you can get this pretty much anywhere up. In the mountains and if you get here and youre still not feeling good im having a harder time this.
Really really works then he took it and within an hour she was feeling much better i mean theyre all. Natural and so nothing to worry about there if youre conscious about those sorts of things it has things like. Ginger root bingo bill boa and other natural extracts like that so and they also have oxygen too but we. Havent tried that we feel like thats kind of a short term solution but youre welcome to try it and. Give us your feedback or let us know in the comments below if anyones ever tried the pure oxygen but.
Thats it yeah when youre in the high altitude make sure to have a lot of fun and enjoy the. Snow we werent acclimated i get more fun yeah itll make it a lot more fun when youre on having. Headaches or feeling sick so catch us catch us the next one well see you later bye.
Method 2 – Acclimatization: What You Need To Know
In order to acclimatize to high altitude meantime this cannot be rushed and thats the mistake that we get into. Is we want to get up there to help suit quickly and then when we get up to outdo we. Want to do the fun thing that outstrip ski or all the variety of different activities we can do it. Outta tune and in colorado we had 57 peaks that go over 14,000 feet 15:57 14 errs and theyre great.
To get up there and hike on but its a mistake to go from sea level to 14,000 feet and. Try to research yourself it just is and well talk about some of the reasons for that but true akron. Ization probably takes months but you can start to really acclimatize in in four to seven days and theres a. Vent of ventilatory or respiratory alkali metals ation and then theres blood response to it so were building our red. Cells and that makes sense right its detecting lower levels of oxygen so whats one of the ways we can.
Do that we can increase our blood levels that will carry oxygen just carry more oxygen and that makes sense. And in fact after three months youve truly adapted completely but there are some athletes that will go before theyre. A big marathon even at sea level and theyll go up to altitude to train part of that is to. For their blood system to develop higher blood levels carry more oxygen you.
Method 3 – How To Acclimate For High Altitude Climbs
This is without adding the adapter but at 13 000 feet right now my heads feel light-headed the mitochondrial uh. Densities increase and thats like whats creating energy within the cell thats all thats increased so that can you know. Benefit any type of athlete but really anybody in general and were on our way to fourteen five twenty two. Thousand feet were in gardner new york were at this place called hypoxico i have asked everyone i mean pro.
Athletes olympic athletes trainers coaches etc on the best place that gives you altitude training and we found it and. So were here its like two hours from my house but were gonna go in there and try some altitude. Training and i think im gonna buy a unit i like investing in my health not only will this help. Me um with the altitude training and you know getting ready for these mountains but just overall health and so. Its kind of my christmas present lets go yeah a lot of climbing very new to it um im not.
I dont come from like a climbing background or anything i grew up on a farm in new hampshire and. I grew up outside and yeah you know that that stuff but i dont know i want to do something. And really step into vulnerability yeah massively over the next 18 months and so ive done five of the eight. Seven summits i havent done killi or karstens or vincent okay ive done all the other ones nims is actually. Leading me up back to kaguya thieves came up with 14 peaks on netflix he holds a record for doing.
Uh the 14 8 000 meter peaks he did it in like seven months you know ive been fortunate to. See a lot of people go through this road and like you know a to z like i mean i. Could tell youre like super type a motivated but like you know make sure you like it yeah oh yeah. Dont like you gotta you know its a long road and its like i love it certain parts of mountaineering. Are like shockingly boring on load seeds before tallest ive tried it without os and its like you know 10.
Seconds 10 seconds and like that i mean thats it its tough but we were just discussing its like will. One session help you no youre not going to get an adaptation but you might get accelerated weight loss and. For your kilimanjaro trip you can kind of mimic the workload and maybe create some behavioral adaptations and just yeah. And like maybe you even like learn to pressure breathe a little bit more you learn how to pace when. Youre moving ridiculously slow and so like theres some behavioral side of it that maybe comes from this kilimanjaro you.
Guys know like your ascension profile its its like five six days do you have an eight day trip or. No you had six days so ideally you would be acclimatized to about like your day four before you left. That would make it so you kind of arent fatigued like the hardest part of the trip is probably staying. At the high camp and not sleeping or eating as well so like one helpful thing with this is you. Can you can acclimatize to that so you youre going with a stronger immune system because you are acclimatized already.
Youre about to go expose yourself to all kinds of you know developing world bugs and bad water quality you. Know so your gi systems going to be taxed and then youre going to lose appetite because youre at altitude. And so like if you could negate the effect of all that a little by coming into climatize youd be. You know thats ideal yeah totally keep it simple stupid dont like expect to break any prs in here yeah. You know and just like common sense so in here youre back to your question you want to keep your.
Pulse ox above above 80 certainly probably closer to 85 so that translates into like you know at your fitness. Level its not gonna feel like a muscular workout its gonna but youll youll notice it and youll be taxed. Hiking on the treadmill at fifteen percent grade its kind of similar what you can expect on the mountains yep. And then and then your pulse ox is going to be more accurate because its not bouncing around and just. Kind of steady methodical plotting you know from anywhere racing sheep going into a room to study reproductive health and.
So were whoa all over the place finished two big jobs for the faa to the system that can go. Up to 30 000 feet and so basically pilots go into it to check if they are if they recognize. That theyre hypoxic they reach up grab their oxygen put it over their face so they put like dont know. 20 30 000 pilots through our chamber a year to sort of pass this test immediately yeah we use this. One for a lot of r d in here so right now were at 13 13.1 so its going to.
Continue to drop in here so this is uh this is our commercial k2 system on the back of this. Wall all right and were at 13 in the room so yeah about 12-5 and were on our way to. 14-5 so this is your arterial blood saturation so youre at 93 right now so what should i be around. To say its all subjective it is right yeah i was reading about it and it like didnt really give. Me an answer and theres not really a good or bad its all about how you feel and how youre.
Performing and like how long youve spent but the nice thing when you have this system at home now like. For instance when we have clients sleeping at altitude one of the metrics ill give them in terms of their. Sleeping is that you want to be in the low to mid 90s when youre sleeping because even at 94. Or 95 thats still a stimulus that your bodys not used to because if youre at 99 regularly you know. 94 is a stimulus that youre not used to and you dont need to be at 88 to get a.
Good like prolonged passive exposure yeah 92 is fine now if 92 is causing you to wake up like dizzy. With a headache then thats not good either so the pulse ox is just one tool to measure it the. Best thing is like how you feel its the same with a workout you can go by heart rate you. Can go by power you can go by all these metrics but at the end of the day that perceived. Exertion is really probably the most valuable metric we have like i feel it yeah you know you start jogging.
At this yeah sure dude hows that four and a half and im like because for the most part like. Really were at fifteen thousand and then we go up and then down but like yeah yep and that which. Is crazy because the first four days youre you walk to fifteen thousand and then you just do the one. Big push then youre back down to twelve yeah and that last big push is probably gonna be a pretty. Slow kind of just the nice thing is like brian was saying you know youre a little bit insulated from.
The ams wrist because youre just going off keep them out and sickness yeah because youre not going to sleep. Up there yeah that was the thing about like each time you have said if youre going to sleep at. That next higher altitude the over exertion is problematic now is it above 8 000 meters where oxygen becomes really. Deathly scary 22 000 feet thats what it is its interesting because this was what rainier was when i was. Starting to feel like oh like right now im feeling light-headed yeah for sure whats your fault 77 what was.
The um 25s 25 33 minutes um theyre like what are you gonna do next im like i dont know. So when i was out in colorado my buddy was just getting hes like im about to go to everest. To fish and stuff at some im like whats that did where you climb explain that to me im like. I want to do that and like so this whole thing is called find your peak this is a massive. Campaign i have all my sponsors jim sharp you know the different companies that support me the different companies that.
Ive invested in and now they support some super copy loves cuts gymshark we have a ton of brands behind. Us so hopefully itll just bring light but im writing in the journal each day each chapter will kind of. Be thought out of what im doing so the first chapter is vulnerability and really just throwing yourself that vulnerability. And being honest with yourself like yo you dont know whats going to happen but work hard becoming information is. At the fingertips of everybody yeah with your cell phone with the computer with the internet i mean you can.
Do and accomplish anything you want and hes a walking testament of it so now its about all right enough. With the excuses just put the work in yeah so i know you you havent climbed the mountain okay well. You could figure it out yeah you havent started the business you can figure it out and thats why i. Like getting you guys companies like this bringing light like guys this is the education thats out there that will. Allow you to never never have a ceiling on like what you can ever do and so yeah i know.
People are gonna love this yeah i can feel it already its almost dying over here but i dont even. Use this for the next week i think ill start acclimating myself and then ill be extremely acclimated on kilimanjaro. Then the 10 days im back in the u.s ill still use this so by that time i go to. Acaca ready yeah headache you get a headache you have so your so right now you guys are at like. 12 percent oxygen so youre going to take this with you that way i have to do one backflip in.
Here you can see the oxygen percentage is so like chads messing with that right now but its like 14. Percent its 3 300 meters or 11 000 feet which is you know yeah were at twelve percent so about. The type of pipe right here perfect yeah so then you can you know you can kind of use this. As a focusing tool heres youre going to be next week right yeah so in its simplest form if youre. Improving your ability to transport and then utilize that oxygen its going to lead to performance benefits or wellness benefits.
In every respect so oxygen is like the energy yeah and so thats thats basically in its most simple form. So youre youre allowing your body to you dont want intake more oxygen thats right right so now you just. Have more oxygen the stimulus of the altitude training then allows your body to become more efficient at absorbing more. Oxygen so thatll increase your your vo2 max your lactate threshold to your ability to buffer lactate so yes you. Know and so yeah and so um and then transporting it so your red blood cells are kind of what.
Carry the oxygen and then theres the capillaries become more uh receptive at moving the oxygen into the cells and. Then the mitochondrial densities increase and thats like whats creating energy within the cell thats all thats increased so that. Can benefit any type of athlete but really anybody in general and two other things that are pretty big cardiovascular. Maintaining cardio fitness when injured so a lot of the epl teams who have essentially the best physiologists in the. World yeah they use they have they all have little altitude rooms like this in order to basically maintain fitness.
When injured so rob was asking about altar g treadmills anti-gravity treadmills so basically like dwayne wade used to this. So he couldnt you know load his knee when hes recovering from it so hes on an altec ultra g. Treadmill but then hes adding the altitude to help improve oxygen transportation probably specifically to his knees and the other. One is um repeat sprintability and thats there was a meta analysis done and its kind of more for team. Sport athletes they studied 12 studies and essentially they didnt define the interval length like the basketball study was like.
15 per second 15 second full gas sprints i think they only did six intervals on the treadmill they did. That for like only three weeks three a week and they measured this with a pre and post yoyo test. So the yoyo test is like a measure of resistance to fatigue and so basically youre like running from cone. To cone and then its like beep beep beep and then the beeps get faster and so they measured this. With everything from that 15 second interval nba versus a 90-second soccer interval and basically its its it conclusively shows.
You improve your resistance to altitude because its a meta-analysis its a study of a bunch of studies of this. Concept so improve you know resistance to fatigue and so for a cyclist trying to have kind of more matches. To burn late in a race or any any athlete but team sports specific stuff so just know that there. Is exposed okay and uh thats where it opens cool same on the top these rigid holes type these pockets. Are closed tightly and it actually at first glance it looks like oh wait it opens on the wrong side.
But it doesnt it opens right here there is a bit of a wrestling match getting these yeah but yeah. Its like i dont its yeah so this literally just snaps like that cool um theres a little gray button. Under there and that just releases like that wheres the button developers your high altitude adapter so you use the. High altitude adapter if you want to get this up to 21 000 got it okay so only if youre. Doing probably a passive so theres three kinds of like a quick workout either a quick workout or a passive.
Short exposure so like 21 000 feet but five minutes while youre just sitting there okay um your sleep exposure. Dont use a high altitude adapter dont ever use that not for sleep even even if im at um even. If i come back from kelly no its not worth it wait if you get to a point where youre. Sleeping so comfortably and youre even up at like 13 000 feet and youre getting ready to trade this back. In and were gonna loan you a head tent for your you know pre-acclimatization for everest then well revisit the.
High altitude thing but theres lots of consumers have a head tent by the way like just the head yeah. Well my girlfriend didnt want to sleep in it yeah yeah do you want to take one with you could. I totally just in case yeah because yeah she i just texted her i said were sleeping out and she. Goes why do i have to sleep at all yeah yeah dude that is not loud at all no no. Its like a whiteboard kind of like yeah and thats what i said but its funny because customers are buying.
And theyll call me theyre like you didnt tell me it was this loud i cant sleep no one cared. Who i was till i put on the mask so youre about 10 000 feet youre going to smack everyone. In the gym i mean i mean you can put this youre gonna put this into a cup holder because. Youre not youre that could totally just flip on the front of the treadmill too thats what we do over. There is just yeah why dont you just put it next to it how fast does it take to well.
This is why i shouldnt have given this because this is without adding the adapter but at 13 000 feet. Right now you feel it like feeling like my heads feeling light-headed a little bit more.
Method 4 – Learn The Basics Of Altitude Sickness In 3 Minutes
Altitude sickness prevention theres a lot to understand that the basics of it these three rules that im going to. Share with you which will prevent altitude sickness and keep you safe in the mountains so if you follow these. Three rules that im going to share with you in this video youre giving yourself the best possible chance of. Really enjoying your time in the mountains not getting sick from the altitude and not becoming this person heading down.
The mountain on the back of a dump all right rule number one never sleep more than 500 meters plan. And you did the night before so if you woke up three and a half thousand meters above sea level. You can then climb as high as you like theres no problem with that just as long as you come. Back down and sleep that night no higher than 4,000 meters above sea level if you were to sleep on. The top of the summit however you would probably wake up in the night with a splitting headache and that.
Is honestly the best case scenario rule number two for every 1,000 meters two nights every 1000 meters you ascend. You need to spend two nights at that marker so the 3,000 4,000 5,000 and so on meter marcus you. Need to spend two nights its also recommended that you inactive during this day off and its not a rest. Day what you should be doing is climbing up as high as you can what i like to do is. Take a thermos snack i give us high as i can and i i climb as high as i can.
I get up and i sit there and enjoy the view having my cup of tea at sunday let my. Body do its job rule number three never a sand with symptoms of altitude if youre experiencing mild symptoms of. Fatigue sickness you should remain at the altitude where our for six 12 hours and see what comes of those. Symptoms they may get worse if thats the case you should definitely go down if they start to it ease. Off then its up to you to decide if you want to ascend if your symptoms are getting worse quickly.
At any time its very important that you descend rapidly safely as fast as you can even by descending 300. Meters that could make a huge difference to how you feel now all of these rules apply once you reach. And remain at an altitude of 3,000 meters for at least a day or so if youre not staying at. Night around that level then theres really no need to worry about altitude sickness i think the lowest recorded death. From the altitude sickness is it around two and a half thousand meters but it is very rare for that.
Happen so dont be too concerned unless youre going above 3000 meters one extra little tip here if this is. Your first time an altitude above 3000 meters i highly recommend you to look into taking diamox or acetazolamide i. Have a video about this ill link it up here it is a prevention not a treatment keep that in. Mind but check that video out for more details thanks for watching guys got heaps more info to share with. You ill see you in the next video.
Method 5 – How To Acclimatize To High Altitude At Everest Base Camp | Trek Tips
Havenstein cardinal with worldwide trekking today im going to talk about acclimatizing on your everest base camp trek some of. The concerns that i hear from our guests when theyre going into nepal the highest mountain range in the world. Home to mount everest theyre concerned about high altitude and how we acclimatize our trek is set up for gentle. Climatization problem that people have when theyre trekking is they go too fast and they ascend too much in a.
Day and the body cant keep up with that what happens when your climate izing is your respiratory rate is. Going to increase so youre gonna breathe a little more rapidly the stroke volume of your heart is going to. Be a little greater so your hearts gonna beat a little bit faster the thing about the body is its. Only gonna compensate for a little while and then you would feel the effects of high altitude wheel and the. Loop at 9,000 feet the first day we actually tracked to a village thats a little lower than the landing.
Strip then the second day we ascend a little higher so were gonna do this at a slower pace after. The second day when we arrive in phnom chavez our were gonna spend two days at that altitude to give. Our body the chance to adjust to the higher altitudes as we go further up the valley when we get. To fair shake were gonna spend two days in fair shape about 14,000 feet to give our bodies the chance. To adjust at that higher altitude its really about pacing yourself out going slowly a lot of hydration and making.
Sure eating well so each morning your guide is gonna fill out an extensive chart just a few questions that. Takes a couple minutes for each guest this will be a private one-on-one conversation theyll start by taking the pulse. Oximeter reading of your body its going to tell me what your heart rate is and its also going to. Tell us the oxygen saturation of your blood other things theyre gonna ask you is are you taking your diamox. Did you take it this morning give a headache or have you had a headache how does your body feel.
Do you have any general aches and pains are you eating normally are you sleeping normally and are you going. To the bathroom you normally and all these are help your guide understand each individual and how you are personally. Doing the common symptoms of being at high altitude probably a little lethargic dull headache maybe a little bit of. Nausea so on our trek were gonna safely ascend and altitude pay attention to each individual make sure theyre doing. Okay were going to avoid those more pronounced symptoms of high altitude extreme dizziness or confusion vomiting high altitude pulmonary.
Edema or high-altitude cerebral edema where their brain is swelling against their skull you know thats because theyve ascended too. Quickly into altitude and those can be avoided if we take our time and follow our schedule and manage our. Ascent into higher altitude the other thing thats really important is being prepared your guys are going to have a. Number of medications that if you do have a problem at high altitude they can help you out with some. Medications most importantly we carry a gamma bag on each one of our trips and a gamma bag is a.
Full hyperbaric chamber during our journey well do a demonstration of the gamma bag and how it works you put. Somebody in the gamma bag and you zip it closed and then we pump it up so basically what the. Problem is at high altitude is theres lack of pressure in the air so were at 14,000 feet and fair. Chane nepal and we take the gamma bag out on our rest day and we do a demonstration with the. Group we put somebody in the gamma bag we give them an altitude watch and we pump that bag up.
When we pump that bag up and it gets very hard its actually pressurizing the inside of that bag and. When it pressurizes the inside of that bag its like descending to a lower altitude and they show us the. Altimeter inside of that bag from 14,000 feet well see now theyre at 9,000 feet and 8,000 feet and the. Most important thing at altitude if you have al high-altitude problems the best thing we can do is descend so. That the bag does is help the body and the person inside of the bag basically feel the effects of.
Descent to a lower altitude its very uncommon for us at worldwide tracking we go at a slow pace we. Monitor our guests carefully and we follow a program and a routine thats gonna help our bodies adjust to the. High altitude dont be too concerned if your first aim to namche a bazaar youre feeling the effects when you. Get to 12,000 feet once your body adjusts youre going to feel the effects lats and less as the days. Go on i hope youve enjoyed this video and learned a bit about our process of acclimatization for worldwide tracking.
You can do it safely the steer guide weve got a great program learn more b.
Conclusion – How To Acclimate To Altitude
The purpose of this post is to assist people who wish to learn more about the following – respiratory response to high altitude | acclimatization physiology | respiratory physiology, acclimatization, acclimate to high altitude activities, wilderness medicine: how to prepare for high altitudes, how to acclimate to high elevation., how to beat altitude sickness: the struggle is real, understanding altitude illness: tips and timelines for 14er acclimatization, how to run at altitude, how to ride at altitude, how to acclimatize for high altitude, respiratory | respiration at high altitudes, how to prepare for high altitude, how to acclimatize in tibet and the himalayas, training for high altitude races when you live at sea level | roll on listener questions, how i prepare for a high altitude backpacking trip, how to climb a 14er: acclimatization.
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