How to Train for High-Altitude Hiking: Prepare for the Thin Air

Have you ever dreamt of standing atop Kilimanjaro or trekking to Everest Base Camp? High-altitude hiking offers some of the most breathtaking experiences in the world - quite literally.

At Skyhook, we offer countless adventures to high mountains and know something about the challenges of high-altitude treks. If you ask us, proper preparation can make all the difference between a triumphant summit and a disappointing turnaround.

But how do you train your body to perform in an environment with less oxygen? Let's break down the steps to prepare for your high-altitude adventure.

Understanding Altitude: What You're Up Against

Before we dive into training, it's crucial to understand what happens to your body at high altitudes. As you climb higher, the air pressure decreases, meaning there's less oxygen in each breath you take. This can lead to:

Shortness of breath
Fatigue
Headaches
Nausea
Dizziness

These symptoms, also called Acute Mountain Sickness (AMS), can affect anyone, regardless of fitness level. That's why specific altitude training is so important.

How to Train for Altitude Hiking

Do you know what hikers who succeed in Everest, Annapurna, K2, Aconcagua, Mount Kenya, Tour du Mont Blanc, and even Machu Picchu do? They train their bodies to adapt to thinner air above 2,400 metres as follows:

1. Cardiovascular Fitness

Building a strong cardiovascular base is your first step in preparing for high-altitude hiking. You want to get your heart and lungs in top shape before tackling high peaks.

Start with regular aerobic exercises like:

Hiking (of course!): try short hikes around your home and gradually increase elevation.
Running
Cycling
Swimming

Aim for at least 30 minutes of cardio 4-5 times a week. Then, gradually increase the duration and intensity of your workouts, and remember, consistency is key. It's better to do shorter workouts regularly than to push yourself too hard once in a while.

2. Strength Training

While cardio is crucial, don't neglect strength training. Strong legs will make those uphill climbs easier, and a strong core will help with balance on uneven terrain.

Focus on exercises that target hiking-specific muscles:

Squats and lunges for leg strength
Step-ups to mimic climbing stairs
Planks and Russian twists for core stability
Calf raises for those steep inclines

Aim for 2-3 weekly strength training sessions alongside your cardio workouts.

Mountaineering vs Hiking What-s the Difference

Kilimanjaro Lemosho (8 Day Route)

Tanzania

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3. Simulate Altitude

While nothing can fully prepare you for the thin air at high altitudes, there are ways to give your body a taste of what's to come:

Elevation mask: These masks restrict airflow, simulating the decreased oxygen availability at altitude. Use them during some of your cardio workouts, but not all - you still need to train at full capacity, too.
Hypoxic training: Some gyms offer altitude rooms or tents that simulate high altitude conditions. If you can access these, try incorporating one or two sessions a week into your training.
Sleep in a tent: For the dedicated, altitude tents for sleeping can help your body acclimatise. Just prepare for some odd looks from your family!

4. Hiking with a Pack

When you book a Skyhook multi-day trek, you're up for two things: acclimatising to the thin air while hiking with a heavy backpack.

It's imperative to build your endurance by going on regular hikes around your home - carrying a heavy backpack. Then, improve your stamina by:

Gradually increase the length of your hikes: Start with shorter hikes and slowly work your way up. For example, if you're comfortable with 5-mile hikes, try increasing by a mile each week. Pay attention to how your body responds and adjust accordingly. Remember, it's not just about distance - factor in elevation gain, too.
Adding weight to your pack during training hikes: You can start with about 10% of your body weight and increase gradually. Fill your bag with water bottles - you can always pour them out if it gets too heavy, and it mimics how your pack will feel lighter as you consume food and water on an actual trek.
Incorporating back-to-back hiking days to simulate a multi-day trek: This is crucial for preparing your body for the cumulative fatigue of a long trek.
Practice different terrains: If your high-altitude trek will involve scrambling over rocks or crossing streams, try to find similar terrains for your training hikes. This builds specific muscle strength and improves your balance and agility.

Remember, it's not just about being able to hike for hours - it's about being able to do it day after day at altitude.

3 peaks physical fitness — Ben Nevis is a relatively easy trek for most hikers

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5. Nutrition and Hydration

Proper nutrition and hydration become even more critical at altitude. Your body burns more calories, and dehydration can exacerbate altitude sickness symptoms.

In your training:

Practice eating and drinking while hiking. It sounds simple, but it's a skill. Learn to snack without stopping and to drink from your water bottle one-handed.
Experiment with different hiking snacks and meals, and get used to drinking more water than you think you need.
Learn to recognise early signs of dehydration: These can include dark urine, headaches, and feeling unusually tired. Responding quickly to these signs can prevent more serious issues on the trail.
Consider electrolyte supplements: As you sweat, you lose essential minerals. Experiment with electrolyte tablets or powders during training to find what works best for you.

At altitude, you'll need to increase your carbohydrate intake and stay extra hydrated. Training your body to process food and water efficiently while exercising will pay off when you're on the mountain.

Increase your carb intake: Your body relies more on carbohydrates for energy at high altitudes. During your training, gradually shift your diet to include more complex carbohydrates like whole grains, fruits, and vegetables.
Practice your high-altitude diet: In the weeks leading up to your trek, try to eat meals similar to what you'll have on the mountain. This helps your digestive system adjust and identifies potential issues before you're on the trail.

Jump rainforest Kilimanjaro — Feeling good on the final stretch down through the rainforest.

6. Mental Preparation

High-altitude hiking isn't just physically challenging - it's a mental game, too. You can prepare your mind by:

Practising mindfulness or meditation to stay calm under stress: This can be as simple as taking five minutes each day to focus on your breath. Apps like Headspace or Calm can be great tools to get started.
Visualising yourself successfully completing your trek. Spend time imagining the triumphant moment at the summit and how you'll handle challenges along the way. This mental rehearsal can grow your confidence and resilience.
Developing a mantra or positive self-talk strategy: Have a phrase or thought ready for when things get difficult. It could be as simple as "One step at a time" or "I am strong, I am capable."

Kilimanjaro Machame (7 Day Route)

Tanzania

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7. Acclimatisation

No matter how well you train, nothing beats actual time at altitude for acclimatisation. This process allows your body to adjust to the decreased oxygen levels, and it's essential for a safe and enjoyable high-altitude trek. Here's how to approach it:

a) Plan a Pre-Trek Altitude Trip:

Plan a trip to a higher elevation area before your main trek. This gives your body a taste of altitude and can help you gauge how you react. For example:

If you intend to trek Everest Base Camp (5,364m), consider a trip to a ski resort at 2,500-3,000m a few weeks before.
For a Kilimanjaro climb (5,895m), you might visit the Alps and hike around 3,000-4,000m.

Even if you can't match the altitude of your target trek, any exposure to higher elevations can be beneficial.

ebc teahouse food — Enjoying lunch outdoors at an EBC teahouse.

b) Take It Slow on Arrival:

When you first arrive at altitude:

Spend 1-2 days taking it easy. Light walks are fine, but avoid strenuous activity.
Stay hydrated. Aim for clear, copious urine - a good indicator of hydration.
Avoid alcohol and tobacco, which can interfere with acclimatisation.
Be aware of early signs of altitude sickness: headache, dizziness, loss of appetite, nausea. Don't ignore these symptoms.

In addition, follow the "Climb High, Sleep Low" Principle: This is a tried-and-true method for acclimatisation. For example, on Skyhook's Kilimanjaro treks, we might hike to 4,500m during the day but return to sleep at 3,900m.

is ebc hike worth it group pic — A Skyhook group reaches EBC!

c) Pace Yourself:

The old adage "pole pole" (slowly, slowly in Kiswahili) is key at altitude. A slow, steady pace allows your body to adjust and conserve energy. So, resist the urge to "race" up the mountain, even if you feel good.

d) Consider Medication:

Discuss medications like Diamox (Acetazolamide) with your doctor, which can help prevent altitude sickness. Remember, these are preventative, not a cure. They don't replace proper acclimatisation.

e) Listen to Your Body:

Everyone acclimatises differently. What works for your trekking partner might not work for you. Don't be afraid to speak up if you're not feeling well, and there's no shame in taking an extra acclimatisation day if you need it.

f) Maintain Flexibility in Your Itinerary:

Choose a trek itinerary that includes rest days or contingency days for acclimatisation. Be prepared to adjust your plans if needed -sometimes, an extra day at a lower altitude can make all the difference.

Uhruru peak, Kilimanjaro — Our Head of Operations, Alison, went to Tanzania. She summited Kilimanjaro on a very snowy and windy day, before joining our popular Tanzania safari trip.

Conclusion

By respecting the acclimatisation process and listening to your body, you're setting yourself up for a successful and memorable high altitude adventure.

Remember, the mountains have stood for millions of years - they're not going anywhere. Take your time, acclimatise properly, and enjoy every step of your journey to the roof of the world.

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