Nepal is a country of high mountains, deep valleys, and beautiful trekking routes. Many people visit Nepal to climb mountains or go trekking in places like Everest Base Camp and Annapurna Circuit. But as you go higher, the air gets thinner, and your body may struggle to adjust. This can cause a problem called altitude sickness.

Altitude sickness is common in Nepal because many trekking routes take people to high places. It is important to understand what it is, how to prevent it, and what to do if you or someone else gets sick.

What is Altitude Sickness?

Altitude sickness happens when your body does not get enough oxygen in high places. As you go higher in the mountains, the air becomes thinner, and there is less oxygen to breathe. Your body needs time to adjust to this change. If you go too high too fast, you may start feeling sick.

Altitude sickness can happen to anyone, even if they are strong and fit. It does not matter how old you are or how many times you have climbed mountains before. Some people adjust to high altitude quickly, while others take longer.

Symptoms of Altitude Sickness

There are three types of altitude sickness: mild, moderate, and severe. The symptoms can start to appear when you go above 2,500 meters (8,200 feet). The higher you go, the greater the risk.

Mild Altitude Sickness (Acute Mountain Sickness - AMS)

This is the most common type. The symptoms can feel like the flu or a bad hangover. They usually start within a few hours of reaching a high place.

• Headache
• Dizziness
• Feeling tired
• Nausea (feeling like you need to vomit)
• Loss of appetite
• Trouble sleeping
• Moderate Altitude Sickness

If you do not rest or go to a lower altitude, mild altitude sickness can become worse. The symptoms get stronger, making it harder to walk or think clearly.

• Worse headache that does not go away with medicine
• Feeling weak and very tired
• Vomiting
• Shortness of breath, even when resting
• Severe Altitude Sickness (HAPE and HACE)
• If altitude sickness is not treated, it can become very dangerous. There are two serious conditions:
• HAPE (High Altitude Pulmonary Edema) – Fluid builds up in the lungs, making it hard to breathe
• HACE (High Altitude Cerebral Edema) – Fluid builds up in the brain, causing confusion and loss of balance
• Severe altitude sickness is life-threatening. If someone has these symptoms, they must go down to a lower altitude immediately and get medical help.

How to Prevent Altitude Sickness

The best way to stay safe from altitude sickness is to prepare well and follow these simple steps.

• Climb Slowly

Your body needs time to adjust to high altitude. It is important to walk at a steady pace and not rush. Most experts suggest that after reaching 3,000 meters (10,000 feet), you should not climb more than 300 to 500 meters (1,000 to 1,600 feet) per day. Taking an extra day to rest after every 1,000 meters (3,280 feet) can also help.

• Drink Plenty of Water

Staying hydrated is very important. The dry mountain air can make you lose water faster, so drink at least 3 to 4 liters of water per day. Avoid alcohol and caffeine because they can dehydrate you.

• Eat Healthy Food

Eating the right food helps your body adjust to the altitude. It is best to eat foods that give you energy, such as rice, pasta, and soup. Avoid heavy or greasy food because it can slow digestion at high altitude.

• Get Enough Rest

Trekking in the mountains is tiring, and your body needs time to recover. Sleeping well and taking breaks during the trek will help you adjust to the altitude better.

• Avoid Alcohol and Smoking

Alcohol can make altitude sickness worse because it dehydrates your body and lowers oxygen levels in your blood. Smoking also makes it harder to breathe, which can increase the risk of getting sick.

• Take Altitude Sickness Medicine (If Needed)

Some trekkers take medicines like Diamox (Acetazolamide) to help their body adjust to high altitude. It is best to talk to a doctor before using any medicine. Even if you take Diamox, you should still follow other safety steps.

• Know Your Limits

Listen to your body. If you start feeling unwell, do not ignore the symptoms. If mild altitude sickness symptoms appear, take a rest day or go down to a lower altitude.

What to Do If You Get Altitude Sickness

If you or someone in your group starts showing signs of altitude sickness, follow these steps:

• Stop and Rest

Do not continue climbing higher. Rest where you are and drink plenty of water. Light symptoms may improve with rest and fluids.

• Go Down if Symptoms Get Worse

If symptoms do not improve or get worse, go down to a lower altitude immediately. Even going down 300 to 500 meters (1,000 to 1,600 feet) can help.

• Get Medical Help for Severe Symptoms

If someone has severe altitude sickness, they must go down quickly and get medical help. In some cases, oxygen masks or special pressure bags (like a Gamow bag) can be used to help with breathing.

High-Altitude Trekking in Nepal

Nepal has many trekking routes that go above 3,000 meters (10,000 feet). Some of the most popular high-altitude treks include:

• Everest Base Camp Trek (5,364 meters / 17,598 feet)
• Annapurna Circuit Trek (5,416 meters / 17,769 feet)
• Manaslu Circuit Trek (5,160 meters / 16,929 feet)
• Langtang Valley Trek (4,984 meters / 16,349 feet)

If you are planning to trek in these areas, it is important to follow safety guidelines to avoid altitude sickness.

Altitude sickness is common in Nepal, but with good planning and careful trekking, it can be avoided. The key is to go slow, drink plenty of water, eat well, and listen to your body. If you feel unwell, it is better to take a break or go down rather than push yourself too hard.

Trekking in Nepal is an amazing experience, and if you take the right precautions, you can enjoy the beauty of the mountains safely.