Everest Base Camp (EBC) trek is one of the most incredible expeditions on Earth. This drive is considered the most beautiful view that you can perceive from the big Mount Everest, or we can say the rooftop of Earth, and to explore some green land in Nepal. But although this trek is rewarding as well as demanding, there are complications — the most fearsome of which is altitude sickness.
Trekkers wishing to summit during this time of year often do so at extreme altitude and after an ascent that fails to give time for proper acclimatization, leading potentially to dangerous consequences in terms of health. Read on for one of the best-kept secrets about altitude sickness and how to avoid it, which could save you a case of mountain sickness in your own lifetime. In this blog, we are going to share 9 of the most important tips on preventing altitude sickness when trekking to Everest Base Camp, including acclimatization, hydration, and nutritional recommendations.
What is Altitude Sickness?
Acute mountain sickness (AMS), or altitude sickness, occurs when your body has trouble adapting to less oxygen as you reach greater elevations. SYMPTOM can vary from mild to moderate and in some cases severe, life-threatening. AMS begins to set in at altitudes above 2,500 meters (8,200 feet) on the Everest Base Camp trek, and symptoms including headache, nausea, dizziness, fatigue, shortness of breath, and loss of appetite may arise. Untreated, it can progress into more serious varieties of High Altitude Pulmonary Edema (HAPE) or High-Altitude Cerebral Edema (HACE), both of which are conditions that require emergency evacuation and hospitalization.
Acclimatization is Key
However, proper acclimatization on the Everest Base Camp trek itself is still one of the best ways to avoid altitude sickness. And that’s where acclimatization comes in to avoid electrolyte imbalance caused by climatic changes, so that you can successfully adjust to lower ambient pressure and relatively lower levels of oxygen. This is done during the gradual ascent so your body adjusts. Above 3,000 meters (9,800 feet), your best insurance for safety from altitude sickness is not gaining more than 300 meters (1,000 feet) of elevation in a day.
The EBC trek includes rest days in all of the planned itineraries to allow you to gain altitude and acclimatize as you go. A common acclimatization strategy: the “climb high, sleep low” approach. You can ascend to higher elevations by day and descend for the night until you are ready from your acclimatization days. This allows your body to acclimate to a higher altitude without overdoing it.
Hydration: Drink Plenty of Water
At high altitude, dehydration is a perpetual danger and will massively increase your chances of falling ill to altitude sickness. Higher altitude means much drier air, and you may not notice that you’re as thirsty as at lower altitudes. But you need to make sure you’re drinking enough water, so that you don’t get altitude sickness.” So we must continue to drink so our bodies can function and adapt.
3 to 4 litres (Remember: Dry air + Exertion = Fast evaporation/dehydration). When you embark on the trek, keep a constant check on your hydration level. You also want to steer clear of alcohol and caffeine, as they can be dehydrating. And having a water bottle close by will prompt regular sips.
Maintain a Healthy Diet
Your body is stressed at high altitude; nutrition is critical for acclimatization. You might not feel like eating all that much, due to the rarefied environment you’re living in at altitude, but it’s imperative to get enough food into your system for energy for the days ahead. You should train on a balanced (carbs, protein, and fats) to keep your body fueled for the trek as well as assist acclimatization.
Carbohydrates are particularly important at high elevation, where they provide more energy than fat and protein. And, some of the high-carb foods you can eat are pasta, rice, potatoes, and whole grains. Those carbs are also fundamental for popliteal electrolytes and muscle recovery, so protein-heavy foodstuffs (lentils/beans/eggs/nuts), while important for tissue, are also fundamental in general health. You may also not feel as hungry at high altitudes, so you have to make an extra effort to eat regularly — even if it’s just a little bit.
Pace Yourself and Take Breaks
One of the best strategies to avoid altitude sickness is to take things slowly. The trek to Everest Base Camp is already physically challenging, and pushing yourself past your usual form will put you at higher risk for AMS. Take regular breaks, and get a good amount of rest. However, because you have to achieve results fast, as this all needs to happen at once, you would try to rush the process even if it is counterintuitive. Exaggerated effort in your trekking may take us badly, and we may need to acclimate slowly.
Take rest whenever you’re tired and do not put any pressure on yourself to keep pace with faster trekkers. Take time to get settled and refuel. Because this ain’t a race, and slow will get you to Everest base camp in one piece.
Listen to Your Body
Nothing wrong with listening to your body on the trail because if you get sick, treat those symptoms seriously. Altitude sickness starts with headaches, dizziness, fatigue, and nausea. If any of those symptoms occur, do not ignore them. Rest! Slow down, drink water! Allow your body to heal.
If you experience symptoms that don’t go away or increase, the best recommendation is to descend as quickly as possible to lower altitudes. The most effective treatment for altitude sickness symptoms is simply to descend. This will send non-ignored signals and go to higher grades with increasing severity. If you’re still gasping after you’ve come down, the cure is medicine.
Use Oxygen Supplementation
But what you might not know is that at high altitude, there’s less oxygen in the air, which forces your body to work more just to function. However, some experienced trekkers have opted to take supplemental oxygen as a precaution. The Everest Base Camp trek does not need supplemental oxygen, but it can be used to prevent or treat altitude sickness. All of these high-altitude hotels offer supplemental oxygen that trekkers experiencing AMS symptoms may use to restore their breathing.
For two days out, I’m about 86 total hours in deprivation of oxygen compared to the previous morning when it was 84.5, except attitude awaiting acclimatization and pacing to catch up. So you are simply letting the body adjust for what you need at high altitude and only require as needed. '
Know When to Get Medical Help
Altitude sickness. While trekking to such heights, trekkers do suffer from altitude sickness despite taking precautionary measures. If symptoms worsen or do not improve with rest and fluids, it’s crucial to get medical care right away. In severe cases, the symptoms can develop into high-altitude pulmonary edema (HAPE) or high-altitude cerebral edema (HACE), which requires an immediate medical evacuation.
Key villages along the route have medical facilities (Namche Bazaar has a health clinic), and rescue teams can be dispatched to help trekkers in need. And knowing where the nearest medical facility is and how the evacuation process works can help you avoid panic — as well as at least prepare for an emergency.
Final Thoughts
The Everest base camp is one of the most wonderful yet toughest trails in another trekking destination in Nepal. But every mistake you make will pay the price of discomfort. In the worst-case scenario, we have the mountains of the Himalayas and a sense of achievement to look for once reached at EBC. Altitude sickness is a serious threat if left untreated. If you treat your body well, do proper research and preparation for this trek & listen to yourself during the trek, it is manageable, and you can make it work.
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