Acute Mountain Sickness (AMS), more commonly known as altitude sickness, happens with an increase in elevation during hiking, trekking, snowboarding, skiing or other high-altitude sports. When setting out for high altitudes, be prepared and avoid the debilitating effects of AMS. Read on to learn prevent altitude sickness.
Instructions
1. Know your limits. Before heading to 20,000 feet, see how your body reacts during a hike to 10,000 feet. Altitude sickness often gets worse at night, so be sure to include an overnight trip. In some people, altitude sickness can occur as low as 8000 feet, and others have no problems at 17,000 feet. Being aware of your individual limitations will allow you to recognize and prevent altitude sickness.
2. Hydrate. Dehydration can accelerate and exacerbate the symptoms of high altitude sickness, so drink up. To make water more palatable at high altitudes, particularly if you are using purification tablets, try adding dry drink mix for flavor. At high altitudes, it is difficult to over-hydrate, so drink more than you think you'll need.
3. Know the symptoms. Altitude sickness occurs as oxygen levels decrease with elevation. Common symptoms include headaches, nausea, dizziness, loss of appetite, fatigue, shortness of breath and difficulty sleeping. Many of these symptoms occur with mild altitude sickness and are not cause for worry, but listen to your body and act accordingly. If you experience debilitating headaches, vomiting, shortness of breath when at rest, severe confusion or hyperventilation, descend immediately.
4. Ascend gradually. Altitude sickness is common after a quick ascent. The generally accepted "safe" limit for altitude gain per day is around 1000 meters, or just over 3000 feet. Again, pay attention to your body's signals, and slow your ascent with the onset of symptoms.
5. Acclimatize: hike high, sleep low. This general rule of altitude acclimatization is key to avoiding altitude sickness. When you hike to a high altitude during the day and descend for the night to a lower altitude, you condition your body for higher elevations without sustaining the effects. It is also a good way to gauge how your body will react to elevation gains.
6. Know when to descend. If you experience moderate to severe symptoms of altitude sickness, descend immediately. If you are traveling with another person, agree to watch each other for signs. A person with high altitude sickness may not recognize it, particularly if confused. A partner is a safety net.
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