Backpacker Magazine - Acclimatization Insight

MEDICINE MAN - BUCK TILTON - ASK THE EXPERT

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Acclimatization Insight

Q.} Does hiking and sleeping at altitude for the weekend one to three weeks prior to taking a hike at 14,000 help acclimating? I would be back at sea level for the work weeks in between.
Submitted by: Charley, Detroit, MI

A.} Unfortunately, you can�t expect any benefit from intermittent time at altitude. Acclimatization to higher elevations is lost at approximately the same rate as it is gained. Two or three days at high altitude followed by two or three days back down low and you're right back where you started�possibly in more ways than one. Some people will take Diamox, a prescription medication that mimicks your body�s response to altitude, several days in advance of their high-altitude trip. It can prevent and treat symptoms of altitude sickness.

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READERS COMMENTS

Nick

Nov 26, 2012

The human body has two ways to acclimate to high altitudes. The first one is for short term exposure which usually normalizes in up to 4 days, but you'll still be lethargic till long term adaptation occurs. The long term depends on how high you are. This takes 2 to 6 weeks as your body progressively produces more red blood cells, myoglobin, mitochondria along with other cellular adaptations to accommodate your new oxygen levels.

Davethehiker

Oct 26, 2012

When I mentioned to my PCP that I was going to climb in the Grand Tetons, he suggested that I first drive to nearby city that was at high altitude and spend the night at a hotel. I took his advice and think it helped. I met some people who where forced to descend because of altitude sickness. I had absolutely no problems.

Eric B.

Oct 26, 2012

"Climb high, sleep lower." is the advice that seems to work. Climb to, say, 8,000 ft. then sleep at 7,000 ft. then go on up to 11,000 ft. and sleep at 10,000 ft. then peak bag at 14,000 ft. and descend to sleep at camp 2, etc.

alish

Mar 25, 2012

Research has shown that those who train on a regular basis (esp. cardio fitness) acclimate more slowly than those with less fitness because their bodies are used to a mild degree of hypoxia during training. However, once you acclimate, those with better fitness will likely have less issues because the exertion of the hike will be less taxing compared to those with less fitness. Strenuous activity at altitude will take a longer recovery time, and those with less fitness may very well end up having altitude issues after a strenuous day (if still sleeping at altitude that night).

Other things to be careful about - too much sodium when going to altitude can cause issues for some people (likely to be a result of not staying hydrated). This goes the same for taking Diamox. Only take it if you will be able to stay very well hydrated as this is how it actually works (triggers increased urine production).

Stay well hydrated before and while at altitude, eat a very high carbohydrate diet while at high altitude (avoid fats and protein), no alcohol, and whenever possible, average ascent should only be 1000 ft per day above 10,000ft. And when spending multiple days above 10,000, sleeping lower than the day's high point will improve the ability to recover.

Stan

Mar 01, 2012

I agree with Moondust. The rate of acclimatizing gets faster/easier. It may go away, but it comes back faster.

James

Mar 01, 2012

Numerous medical studies have shown that physical fitness has no relationship to susceptibility to altitude sickness.

Paul S

Mar 01, 2012

Where did the word "acclimatization" come from? --From the British. We speak English.
The word is Acclimate!

Ranger

Mar 01, 2012

I just don't care about the spelling of a word. Lets get the info out for people that want it without the English-101 lessons from you non-professors.

Luke

Aug 22, 2011

@Paul - not to bicker over the correct spelling of a word, but "acclimatization" or "acclimatisation" in its British spelling are both just as valid as "acclimation". Part of the reason why your spell-checker isn't complaining :) Just because some form of a word is harder to pronounce for some (acclimatization sounds better to me and lots of others) doesn't make it wrong. Furthermore, scientist often tend to make a distinction between acclimation (adjustment to a single controlled change in environment, usually under a laboratory environment) and acclimatization (adjustment to the entire range of changes between natural environments). While acclimation may be more commonly used in general in the English language (i.e. "I need some time to acclimate to my new apartment"), acclimatize seems to be more common among mountaineers (i.e. "Climbers on Everest must spend several months acclimatizing to the altitude").

Thop

Aug 21, 2011

I strongly second what others have said about physical fitness and hydration, but this is definitely an individual issue - some people just do better than others. I am 59, live at sea level in Texas, have done over 20 Colorado 14ers. I am in very good, not the best, shape. I have never had an altitude issue up to 14,433 (Elbert). I generally fly into Denver sleep there at 5,500, then travel the next day to site and sleep from 9,00 to 11,500, then climb. Example: I just came off Bierstadt and Longs on Aug 5 and 6. Fly into Denver Aug 4 at 8 pm and slept. I was on top of Bierstadt 14,060 at 9:30 the next morning - no problem other than fatigue. This was a Longs warm-up. Slept that night near Longs at 9,000, hit the trail the next morning at 3:25 am, summitted 14,255 at 9:45 am, back at TH at 2:10 pm. 15 miles RT, no problem, other than fatigue. My point is, I have been with people who get ill at 10,000 after three days. For me, it is an issue of increased fatigue, like a second pack, but no more. No headaches, no nausea. I do take a couple of Advil for my joints which seem to swell and ache more at altitude. Get in the best shape you can, monitor yourself. Respect the mountain - always.

Paul S

Aug 20, 2011

You guys need to get it straight: the word is Acclimation (not acclimatization). Its harder to say what you have printed. OK, I'm not sure, it may be in some dictionary since some politician probably said this and people repeat it, but its not right!

Ikan Mas

Aug 19, 2011

A couple of suggestions for those going above 9000 feet.

1. Get in shape, regardless of altitude. Most people are in denial regarding their physical fitness. Shape doesn't mean run a couple of miles on the weekend. It means being able sustain rigorous exercise for an hour or more. I suggest biking for an hour to an hour and a half hard for at least three days a week with lighter exercise in between.

2. Keep yourself hydrated. Altitude sickness symptons seem to be close to dehydration symptons. I suggest a good electrolyte like Vitat Lyte or Cytomax. Most hikers fail to realize how dehydrated they are. If you are peeing yellow you are not drinking enough.

Draeger

Aug 19, 2011

When a person is at higher altitude, for any length of time, the body begins to respond to the lower oxygen levels by producing more red blood cells. Of course, it's the red blood cells that carry oxygen to your bodies tissues. The life span of a red blood cell is 3 months. So during a weekend trip to altitude, your body may not have produced a tremendous amount of additional blood cells, but the "extra" blood cells that have been made during that time will be available for several months. The real question is whether or not you'll see a real benefit from what little you've gained over the short time. Either way, it can't hurt!

KBWood

Aug 19, 2011

I have learn through bitter experience physical condition - especially cardio - plays a huge role in both susceptibility and acclimation. The better your conditioning the less susceptible and faster you acclimate. I live near sea level and train twice a week on a 4 mile, 2500 climb trail near my house. I just returned from a 9 day trek in New Mexico having had a few mild issues day one but was over that by day two while several of my companions suffered for up to half the trek. I felt good for being one of two over 30 YO and the only one over 40 YO.

Moondust

Aug 19, 2011

I have a dfferent experience. I live at sea level but hike at altitude at least one day per weekend during the season. I always feel some effects on the year's first high altitude hike, but I seem to be totally acclimated by the fourth or fifth weekend, even at 14K, and even for multiple days. I'm not the only person I know who seems to stay acclimated even though we "go back down" for the week. Maybe a new study needs to be done.

Moondust

Aug 19, 2011

I live at sea level but hike at altitude every weekend (usually just one day) during the season. On the first hike I'll be feeling some altitude effects. By the fourth or fifth weekend I'm fine, even to 14K, even for multiple days. Maybe they should do a study on people like me. I know many others with the same experience.

Moondust

Aug 19, 2011

DyanTX

Aug 19, 2011

I am extremely sensitive to altitude (barometric pressure) changes but I have found that taking 250 mg of gingko biloba twice a day helps prevent the headaches and nausea of increasing altitude. I start 2-3 days prior to the trip and continue throughout the time at altitudes above 7500 ft. Works for me!

meanolddog

Aug 16, 2011

I wish we could do that. In 40 trips out of Bishop into the High Sierra's coming from sea level as in San Diego, I always had to spend two days at Lake Sabrina then two Days at Blue Lake before going higher on to Hungry Packer Lake or further on to the John Muir trail..Whereas my hiking companion didn't seem to be bothered by the alttitude too much at all, he was from Susanville Ca., until he got above the 11,000 foot level. And many Day Hikers we saw would hike in to Mt.Darwin, climb it, and hike back out in one day and the altitude didn't seem to bother them much either. Only two people we met on the trail admitted to taking Diamox but I guess if it is one day then the effects really don't sink in quickly as in multi-day trips. But I'd rather be safe than sorry and take my time and plan for extended days at elevation..

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I saw an episode of Survivorman where he drank water knowing it was contaminated and would cause him to have diarrhea. He said that having diarrhea would be better than being dehydrated. Would you agree?
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I heard somewhere that it isn't necessary to bring water to a boil in order to purify it, as long as you get the temperature up to 140 degrees or more. Is this true?
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Is it possible to experience mild altitude sickness with backpacking trips below 10,000 feet? I experience gas pain during the trip, and after I return, I’m somewhat tired, short of breath and sickly feeling for days after. I'm in great shape. Any ideas?
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What are the best options for treating heat exhaustion in a remote area (no cell phone service) with no one else around? Is there something I can add to my first aid kit that would help?
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Does using sunscreen or bug repellent attract bears?
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Regarding Giardia and crypto: Can one develop a tolerance or immunity to them? I remember drinking from streams as a child while fishing and hiking in the backcountry. Surely I couldn't have been lucky than many times.

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I'm having my first child this summer, and I plan to hike and camp with her in the mountains as soon as she can hold her head up. How will I know if she's acclimatized to the altitude?
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How long does it take to start feeling the effects of poison oak exposure?
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Can you get some of the waterborne parasites, such as Giardia, through open wounds or cuts and scrapes?

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Buck, I have heard that the bonding agents like Super Glue or Krazy Glue can be used to seal wounds in the backcountry, But I also understand that they could cause the patient problems. Is this true, and what's the risk vs. benefit?

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In a bivy, what are the chances of a rattler crawling in with me and/or of me rolling over on one with my arms and torso bare? I'm not sleeping well with this!
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Will placing a copper penny on a wasp, hornet, or bee sting reduce the pain and swelling?
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I'm preparing for a trip in bear/mountain lion country. I've seen bells marketed as a way to notify animals that you are in the area. Could use of the bell actually attract predators that are used to hearing bells on livestock?

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My wife, who's allergic to bees, is reluctant to hike with me. What can I do to ease her fear of getting stung?
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I use duct tape for potential hot spots on my feet when I go for a long hike, and it works great. I want to try the same for chafing between the legs, but I'm too scared to try. Do you know if this works better than lotions or creams?
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A friend who used to read electric meters told me that all the readers carried a squirt gun loaded with ammonia to repel dogs. Would it work for bears too?
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Do odorproof bags work? And are they any more effective than standard zip-top bags for keeping in smells?
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Can you advise on how to deal with a cougar encounter?
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Is bear spray effective against snakes?
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Is it safe to wear DEET in summer when bears are around? I've heard the bear will come after you because it smells.

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Q: A friend told me today that if a bear (or alligator) chases you, it is possible to outrun them if you run in a zigzag pattern because they don't turn very well. Is this true?
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What is the best lightning safety strategy when camping above treeline, and the storm strikes in the middle of the night when you are all asleep in tents?
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I am hiking from Mexico to Canada this May (2,650 miles), and my two friends are mostly going to munch on trail mixes--but I can't eat nuts! What can I eat that is lightweight, yet gives me what my body needs to hike 20-plus miles a day?
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I've used a UV light pen for water treatment, and typically scoop water into the bottle. But will the pen kill any parasites, bacteria, and viruses that are in the droplets around the rim of the bottle, or does it just kill those in the water being stirred?
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I've been backpacking for ten years and have never had any pain in my legs, but recently I've been getting a severe pain down the front of my legs and swelling in my feet. What could I be experiencing?
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I sprained my ankle two months ago playing volleyball. I can hike on level surfaces, but side-to-side motion—typical of backpacking—hurts. I wear a lace-up cast when hiking. Should I stay off it, or use therapy and exercise to strengthen it?
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Does dark-colored clothing really attract more mosquitoes then light-colored clothing?
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Would taking an over-the-counter antihistamine (like Zyrtec) before getting in the tent help get rid of the itch from mosquitoes or other itchy things for the next day?
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What is the best thing you can do to train for a climb or long hike?

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I once punched a black bear in the nose that was sniffing my hammock while I was in it. The bruin retreated and huffed at me for a while, and I huffed back. Since then I've always wondered, does huffing at a bear encourage it to act aggressively?
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I want to wear deodorant, but I don't want to attract attention from bears. Is baking soda a good solution?

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Will drinking urine when no water is available allow you to survive longer? I have heard conflicting information.
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I'm curious about insect repellents for kids. Is DEET okay to use on a six-year-old? Thanks!

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I recently did a tough 14-mile hike and woke up with a huge headache and nausea. I thought it was dehydration, but ended up in an emergency room being treated for an exercise-induced migraine. Anything I can do to prevent this from happening again?
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Does bear spray really work? I have heard mixed things. If it does work, how?
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What is best diet at high altitude--fish, carbohydrate etc?

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I have been an avid backpacker for most of my life, and now that I'm getting up there in age I'm noticing my posture getting poorer. Does backpacking contribute to this? And do products like the posture girdle straps I've seen online help—or do the muscles and bones require more support than that? Is this a job for the chiropractor?

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How toxic is methanol? Is it safe to get on my body?
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Cold weather sleeping--is it correct to don the clothes you intend to wear the next day, so you're not sleeping in sweat-dampened attire and then becoming chilled overnight?

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During my hikes in the fall, between the summer and winter layers, moisture builds up and my chest tends to rub raw. What is the best way to stop this, besides changing shirts more often? Could I use something like Vaseline?
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Just had a wonderful time hiking the Grand Canyon. But after 28 miles, I have swollen, painful legs from the knee through the ankle. Any tips for recovery?

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If I take my dog on a high-altitude excursion with me, should I acclimatize Fido as well as myself before we go?

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