10 Top Ways to Adjust to High Altitude with the Altitude PR System
- Stay Hydrated: Increased basal metabolic rate, diuresis (increased urination), heightened respiratory water loss, and water aversion (reduced urge to drink) can lead to severe dehydration at high altitude.
- Climb High, Sleep Low: Descending to a lower altitude for sleep can significantly decrease the likelihood and severity of altitude sickness.
- Gradually Increase altitude: If possible, limit altitude increases in your sleeping location above 6,000 feet to less than 1,500 feet per day.
- Eat: Decreased appetite and increased basal metabolic rate at high altitudes can lead to significant calorie deficits, impairing performance and recovery.
- Shift to a Carbohydrate-Rich Diet: While it may go against low-carb trends, a high-carb diet at altitude shifts our respiratory quotient (RQ) toward 1.0, increasing the partial pressure of alveolar oxygen. Of note, adopting a carbohydrate-rich diet at altitude does not reduce the weight loss typically seen in individuals at high altitude.
10 Top Ways to Adjust to High Altitude with the Altitude PR System
- Limit Exercise for 48 Hours: Your basal metabolic rate significantly increases at altitude as your body acclimates. Each breath contains less oxygen, arterial blood oxygen levels decrease, and your heart works harder to compensate. After a couple of days, your body will be more prepared for higher levels of exertion.
- Prioritize Sleep: Sleep can be challenging at high altitude but try to push through the first couple of nights. If you can, don’t hesitate to take a cat nap.
- Limit Alcohol Intake for 48 Hours: Try to moderate your alcohol intake for at least 48 hours. Alcohol is a diuretic, increasing the likelihood of dehydration, and its effects can mimic symptoms of altitude sickness (nausea, dizziness, fatigue, light-headedness). Avoiding the bars for the first couple of days at altitude is ideal.
- Supplement Water with Electrolytes: Increased water loss, combined with rehydration using water alone, can lead to electrolyte imbalances—especially in sodium, potassium, and magnesium. Such imbalances can cause issues, including muscle cramping. Low sodium levels (hyponatremia) can mimic symptoms of altitude sickness and, in severe cases, can lead to serious, even life-threatening issues.
- Wear Sunblock: There’s significantly less atmospheric protection from the sun at high altitude, increasing the risk of sunburn, snow blindness, and other sun-related issues. Apply sunblock, cover exposed skin when possible, and wear sunglasses or goggles to protect your eyes.
Acclimatizing at High Altitude
- Acclimatization refers to the process by which the human body adjusts to the reduced air pressure and resultant decreased oxygen levels at higher altitudes.
- Legendary high altitude climbing pioneer, Charles Snead Houston (1930-2009) so eloquently stated: "There is an altitude frontier beyond which humans cannot become accustomed to oxygen lack, but the approach to that frontier...is made possible by acclimatization-the process of becoming accustomed to an environment foreign to the organism."(15)
- As altitude increases, pressure decreases (Pb=exp(6.6328 - 0.1112 h - 0.00149 h*2), where Pb is barometric pressure and h is the altitude in kM. Correspondingly, inspired PO2 concentrations decrease PI02=0.2094(Pb-47) where PI02 is the partial pressure of inspired 02 (14).
- Although directly related, as shown above, it is the decreased PI02, not reduced barometric pressure, that reduces exercise performance and increases the risk of altitude sickness (14).
- Other factors that can lower barometric pressure include colder temperatures and increasing distance from the equator, both common factors for tourists and athletes at altitude.
- Acclimatization can take days or even weeks, depending on the altitude, and can be influenced by factors like individual health, hydration, proper nutrition/supplementation and genetics.
Acute Mountain Sickness (AMS)
- AMS is a condition that can occur when ascending to high altitudes too quickly without giving the body sufficient time to acclimatize.
- Symptoms of AMS can include headaches, nausea, vomiting, dizziness, and difficulty sleeping.
- Severe cases of AMS can lead to high-altitude cerebral edema (HACE) and high-altitude pulmonary edema (HAPE), which are life-threatening conditions.
- If you experience symptoms of HACE or HAPE it is imperitive that you urgently seek medical care.