Altitude Sickness Prevention: Complete Guide for Uttarakhand Himalayas

Understanding Altitude Sickness

Altitude sickness, also known as Acute Mountain Sickness (AMS), occurs when you ascend to high altitudes faster than your body can acclimatize. In Uttarakhand, many popular destinations like Kedarnath (3,583m), Tungnath (3,680m), and Roopkund (4,800m) pose altitude-related risks.

Why Does Altitude Sickness Occur?

At higher altitudes:

• Air pressure decreases

• Oxygen levels drop (40% less at 4,000m)

• Body struggles to get enough oxygen

• Blood thickens, heart works harder

Risk Zones in Uttarakhand:

• 2,500m - 3,500m: Mild risk

• 3,500m - 4,500m: Moderate risk

• Above 4,500m: High risk

Popular High-Altitude Destinations

Symptoms of Altitude Sickness

Mild AMS (Most Common)

• Headache (most common symptom)

• Nausea or loss of appetite

• Fatigue and weakness

• Dizziness

• Difficulty sleeping

• Shortness of breath during exertion

Moderate AMS (Requires Attention)

• Severe headache not relieved by medication

• Increasing nausea and vomiting

• Coordination problems

• Shortness of breath at rest

• Extreme fatigue

Severe AMS - HAPE & HACE (Emergency)

HAPE (High Altitude Pulmonary Edema)

• Breathlessness at rest

• Tight chest

• Persistent cough (may produce pink frothy sputum)

• Blue lips or fingernails

• Gurgling sound while breathing

HACE (High Altitude Cerebral Edema)

• Confusion and disorientation

• Loss of coordination (cannot walk straight)

• Severe headache

• Hallucinations

• Unconsciousness

WARNING: HAPE and HACE are life-threatening emergencies. Immediate descent is critical.

Prevention Strategies

1. Gradual Ascent (Golden Rule)

• Don't gain more than 300-500m per day above 3,000m

• For every 1,000m gained, take a rest day

• "Climb high, sleep low" principle

Example Itinerary to Kedarnath:

• Day 1: Haridwar (314m) to Guptkashi (1,319m)

• Day 2: Guptkashi to Sonprayag (1,829m)

• Day 3: Sonprayag to Kedarnath (3,583m) - Trek slowly

2. Hydration

• Drink 3-4 liters of water daily

• Urine should be clear or light yellow

• Avoid alcohol completely

• Limit caffeine intake

• Carry ORS packets

3. Proper Acclimatization

• Spend 1-2 nights at intermediate altitude

• Take short walks at each new altitude

• Don't overexert on first day at new altitude

• Rest if you feel unwell

4. Diet at Altitude

Eat:

• High-carbohydrate foods (rice, pasta, bread)

• Light, easily digestible meals

• Garlic (natural blood thinner)

• Fruits and vegetables

Avoid:

• Heavy, fatty foods

• Alcohol

• Sleeping pills

• Excessive salt

5. Physical Preparation

• Start cardio training 2-3 months before trip

• Practice hiking with a loaded backpack

• Build stamina gradually

• Get a medical checkup

Medications for Altitude

Diamox (Acetazolamide)

Purpose: Helps acclimatization Dosage: 125-250mg twice daily Start: 24 hours before ascent Side Effects: Tingling in fingers, increased urination, altered taste

Important: Consult a doctor before taking. Not suitable for those allergic to sulfa drugs.

Other Helpful Medications

• Ibuprofen: For altitude headaches

• Dexamethasone: Emergency medication for severe AMS

• Nifedipine: For HAPE prevention (prescription only)

Natural Remedies

• Ginkgo Biloba: May help (start 5 days before)

• Garlic: Traditional remedy, improves circulation

• Coca leaves: Not available in India

What to Do If Symptoms Appear

Mild Symptoms

• Stop ascending immediately

• Rest at current altitude

• Stay hydrated

• Take pain relievers for headache

• Monitor symptoms closely

• If no improvement in 24 hours, descend

Moderate Symptoms

• Descend 500-1000m immediately

• Seek medical attention

• Use supplemental oxygen if available

• Take Diamox if prescribed

• Do not continue ascent

Severe Symptoms (HAPE/HACE)

• DESCEND IMMEDIATELY - This is not negotiable

• Call for emergency evacuation

• Administer oxygen

• Keep patient warm

• Do not leave patient alone

• Use emergency medications if available

Emergency Contacts in Uttarakhand

• Disaster Control Room: 1070

• SDRF Helpline: 9557444486

• Medical Emergency: 108

• Kedarnath Medical Post: Available during season

• Air Ambulance: Arrange through local administration

High Altitude Travel Checklist

Essential Items

• [ ] Diamox (with doctor's prescription)

• [ ] Ibuprofen/Paracetamol

• [ ] ORS packets

• [ ] Water purification tablets

• [ ] Pulse oximeter (optional but useful)

• [ ] First aid kit

• [ ] Emergency contact list

Monitoring Your Health

Check these daily at altitude:

• Pulse rate (elevated is normal, but monitor spikes)

• Oxygen saturation (below 90% is concerning)

• Urine color (should be light)

• Sleep quality

• Appetite

Who Should Avoid High Altitudes?

Consult a doctor before traveling if you have:

• Heart or lung disease

• Severe anemia

• History of altitude sickness

• Pregnancy

• Uncontrolled diabetes

• Recent surgery

Myths vs Facts

Myth: Fit people don't get altitude sickness Fact: Fitness doesn't protect you; acclimatization does

Myth: Oxygen cylinders prevent AMS Fact: They treat symptoms but don't help acclimatization

Myth: Young people are immune Fact: Age doesn't determine susceptibility

Myth: Once acclimatized, you're always safe Fact: Acclimatization is lost after a few days at lower altitude

Conclusion

Altitude sickness is preventable with proper planning and respect for the mountains. Never ignore symptoms, and remember that the mountains will always be there - your health comes first. Ascend slowly, stay hydrated, and listen to your body. Travel My Bharat's guided tours ensure proper acclimatization schedules for your safety in the Uttarakhand Himalayas!