Hello, bloggers! Today we’re sharing some helpful tips to prevent altitude sickness in Peru. Learn more by reading our blog.
What is Altitude Sickness?
First, it’s important to understand that altitude sickness (also known as acute mountain sickness) happens when the body is unable to adjust to the lower oxygen levels found at elevations above 2,500 meters (8,200 feet) above sea level.
Symptoms may include headache, nausea, dizziness, fatigue, shortness of breath, and increased heart rate, among others. These discomforts usually begin 6 to 10 hours after arriving at high altitude and typically go away once your body acclimates to the new conditions.
It’s essential to take precautions to avoid complications.
Who Can Be Affected?
Anyone can suffer from altitude sickness, regardless of their physical condition. Even high-performance athletes can experience symptoms. Statistically, around 20% of people feel discomfort at 2,500 meters, and the percentage increases to 40% at elevations above 3,000 meters (9,800 ft).
If you have a medical condition that could worsen at high altitude, consult your doctor before traveling.
How to Prevent Altitude Sickness
There’s no miracle cure, so these tips are based on experience and are aimed at helping you take effective precautions:
1. Ascend Slowly
The ideal recommendation is to gain no more than 500 meters (1,640 feet) of altitude per day. While this isn’t always possible (e.g., the journey from Arequipa to Chivay involves a 1,300-meter gain in about 4 hours), try to avoid flying directly to Cusco (3,399 meters / 11,152 feet) without proper acclimatization.
2. Avoid Heavy Meals and Alcohol
The night before ascending and during the first few days at high altitude, avoid heavy foods and alcohol. A diet rich in carbohydrates and sugars is recommended to support your energy levels.
3. Stay Well Hydrated
Some experts recommend drinking 3 to 4 liters of water per day. The golden rule is to drink before you feel thirsty, as dehydration can worsen altitude sickness symptoms.
4. Avoid Intense Physical Activity
If you’re not fully acclimated, avoid strenuous activities. If you feel short of breath or experience a sudden increase in heart rate during a hike, stop and breathe deeply until you recover. Listen to your body — at high altitude, it’s better to rest than to push your limits.
5. Drink Coca Tea
This traditional Andean herbal tea is widely used to combat altitude sickness. Avoid drinking it late in the day, as it has a mild stimulant effect and may interfere with sleep.
6. Chew Coca Leaves
You can find coca leaves in local markets or supermarkets in the highlands. Chew the leaves and keep them in your cheek until they stop releasing their bitter juice (which may taste unpleasant but is effective). Despite the flavor, the effects are noticeable within minutes, easing dizziness and shortness of breath.
You can also try coca candies, which are often sweetened to mask the taste. However, not all travelers find them as effective as the raw leaves.
7. Take Anti-Soroche Pills
A popular option in Peru is AltiVital pills, an energy-boosting blend of coca, muña, ginger, and guaraná, available at local pharmacies.
