How To Avoid Altitude Sickness When Travelling To The Hills & Stay Healthy On Your Journey

Travelling to the hills is a refreshing experience that offers scenic landscapes, cool breezes and the thrill of high-altitude adventures. However, altitude sickness is a common concern for many who are not used to thinner air and lower oxygen levels. Known to cause headaches, fatigue, dizziness and nausea, it can turn a pleasant holiday into an uncomfortable ordeal if ignored. The good news is that with proper planning and awareness, altitude sickness can often be avoided or its impact reduced. Here are some practical tips every traveller should follow before and during a high-altitude journey.

Understand What Altitude Sickness Means

Altitude sickness, also called acute mountain sickness, generally occurs when a person ascends quickly to altitudes above 2,500 metres. The body needs time to adjust to reduced oxygen levels and pressure. Without acclimatisation, the risk of experiencing symptoms increases. Recognising the signs early is essential so that travellers can rest, hydrate, or descend if needed to avoid complications.

Take It Slow and Allow Acclimatisation

One of the most effective ways to prevent altitude sickness is to avoid rushing the ascent. Travellers should plan gradual climbs, ideally limiting elevation gain to 300–500 metres per day once above 2,500 metres. Adding rest days into the itinerary allows the body to adapt better. Acclimatisation is crucial, especially when trekking in regions like Ladakh, Himachal or Uttarakhand, where elevations rise rapidly.

Stay Hydrated but Avoid Excess Alcohol

Hydration plays a major role in helping the body cope with altitude. Drinking sufficient water prevents dehydration, which can worsen symptoms. However, travellers should avoid alcohol and excessive caffeine, as these can lead to fluid loss and hinder proper acclimatisation. Warm fluids such as soups and herbal teas are excellent choices in colder hill regions.

Eat Light and Nutritious Meals

Heavy, oily foods can slow digestion and make discomfort worse at high altitudes. Light but energy-rich meals with carbohydrates are more suitable for trekking or travelling in the hills. Fresh fruits, dry fruits, whole grains and vegetables are better options that keep the body energised without straining the digestive system.

Keep Warm and Protect Against Cold

Cold weather at higher elevations can stress the body further, making it harder to adjust. Carrying layered clothing, warm socks, gloves and a windproof jacket ensures comfort. Staying warm reduces fatigue and lowers the risk of respiratory problems, which can be aggravated by cold and thin air.

Use Medication Wisely If Needed

Some travellers may consider preventive medication for altitude sickness, such as acetazolamide, after consulting a doctor. Medicines should never replace acclimatisation but may be helpful for those with prior difficulties at high elevations. It is advisable to carry basic health supplies along with personal prescriptions during hill travel.

Listen to Your Body and Rest When Necessary

Ignoring symptoms of altitude sickness can make the condition severe. If headaches, nausea or dizziness worsen, descending to a lower altitude is often the most effective remedy. Travellers should always prioritise health over sticking to an itinerary. Adequate rest, slow breathing exercises and calm movements help the body recover.

Plan Ahead With Safety in Mind

Before embarking on a high-altitude trip, travellers should gather information about weather conditions, nearest medical facilities and emergency evacuation options. Carrying travel insurance that covers altitude-related issues is also a wise precaution for those heading to remote hilly areas.