How to prepare for trekking at altitude?
Reaching the summit on a high altitude trek is one of the most rewarding things there is, once you get to the top, the view, the atmosphere and the sense of accomplishment create memories that will last a lifetime. And this can only be achieved through hard work and effort, choosing the right equipment, and months of training. This is how you should prepare for a trekking at altitude.
When talking about routes or treks at high altitudes you should be aware that oxygen is lower and there is little humidity in the air, therefore, you must be prepared for these conditions, as you can expose yourself to altitudes of over 4000 metres. Don't let this scare you, just take the right precautions.
Tips for preparing for a trek at altitude
Whether you are a veteran or not, you should always be well prepared for what this activity may have in store for you. As you reach higher altitudes, the air gets thinner, which has certain consequences in terms of the air quality. aerobic performanceThe amount of oxygen consumed during exercise is higher.
You should be aware of the effects that oxygen deprivation will have on your performance as you climb. backpacking backpack The weight of the trekking equipment should be adequate so as not to strain the body more and therefore not to generate more fatigue. Other tips for preparing for a high altitude trek are as follows:
Preparation
To prepare for your high altitude trekking you can start with mountain biking and swimming sessions. VO2 - the amount of oxygen consumed by the body - must be raised because of low oxygen levels. to which the body will be subjected, and thus be able to maintain the high production or physical effort.
Some of the best ways to do this are improving aerobic fitnesswhich you get when you do some activities such as swimming, cycling or running, by means of:
- Training with a backpackEven if the activity does not take more than a day, carry all the hiking equipment, so that you are adapting to the extra weight you will be carrying during the trek at altitude.
- Search steep slopes and climb them regularlyIt is good for a training routine to include such activities three to five times a week. In case the nearest mountain is far away, it is not a problem, you can swap them for the stairs of a stadium or a tall building.
- Maintaining a strong rhythm when jogging, cycling, walking or swimming, keeping breaks to a minimum helps the cardiopulmonary system to stay fit.
Hydration in high-altitude trekking
Once you are at high altitude you will need to drink more water than usual, so it doesn't hurt to start before you hike. Once you pass 3000m it is normal to start urinating more frequently, as this is natural due to the altitude, as the moisture is absorbed much more quickly.
When you are training you should getting the body used to drinking large amounts of water before, during and after the hike. For this, it is important to invest in good hiking equipment, which can reduce the chances of running out of hydration and make the trip safer.
What not to forget for high altitude trekking
There is definitely nothing better than spending a few days surrounded only by nature and travelling long distances during the day to camp at night, but to make the most of this type of activity there are some essential things you should not forget, among them:
Choose a destination
Any type of travel needs to be planned in advance, and the first thing to do is to choose your destination of it. You can start by answering questions such as: What interests me most, am I attracted to large forest masses, do I see myself conquering the summit of a mountain, or am I more of a trail runner in lake and sea environments?
Once you have decided where you are going to go, you should start considering both your budget as the time you have available to carry out this activity.
Type and length of route
Once the destination has been chosen, it is time to choose a route of the right length and compromise. This is a vital aspect of planning the activity. A 20 km route over hilly terrain with steep gradients will take you a whole exhausting day, while the same distance over flat terrain will take you a few hours. Be aware of the stage times of your trek.
Decide on the best time of year
When you have the type of trail and the place where you will be trekking at altitude, you need to know what is the best time of the year to go thereThere are places where it is better to go in summer or autumn, always avoiding the rainy season to carry out these outdoor sports. In addition to the weather, you should also take into account the wildlife activity at each time of the year in order to avoid problems with wild animals.
High altitude trekking equipment
When you have all the above in order, it is time to start preparing your backpackand these are the 3 things you shouldn't forget when you do it trekking at altitudeThese are: the clothing, technical equipment, cooking utensils and camping equipment (we recommend that you consult the article we have just linked to).
- Technical mountain clothing. For clothing you should consider some trekking trousersA thermal T-shirt, fleece, mackintosh, socks and hiking boots. Trekking poles can be a great help.
- Food in the mountains.
- As for the camping equipment it is important to have a head lamp, a pillow and sleeping bag and most importantly, the tent.
Keep all these tips in mind to prepare for your next trekking trip.
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