Dealing with Altitude Sickness

Introduction

Altitude sickness, also known as Acute Mountain Sickness (AMS), is one of the most common challenges faced by hikers traveling in high-altitude regions of China. Popular trekking areas such as Tibet, Western Sichuan, Yunnan, and Qinghai often involve elevations above 3,000 meters (9,800 ft), where oxygen levels are significantly lower than at sea level.

Understanding how altitude sickness occurs, how to recognize early symptoms, and how to respond properly can greatly improve both safety and enjoyment during your hike in China.

What Is Altitude Sickness?

Altitude sickness happens when your body does not have enough time to adapt to reduced oxygen levels at higher elevations. It can affect anyone—regardless of age, fitness level, or prior hiking experience.

Common Symptoms

• Headache
• Dizziness or lightheadedness
• Nausea or loss of appetite
• Fatigue or weakness
• Shortness of breath
• Difficulty sleeping

Symptoms often appear within 6–24 hours after a rapid ascent.

Why Altitude Sickness Is Common in China

Many trekking routes in China involve rapid elevation gains combined with long travel days. In some regions, hikers may go from low altitude to above 4,000 meters within a short time, especially when traveling by vehicle.

Cold temperatures, dry air, physical exertion, and limited acclimatization days further increase the risk.

How to Prevent Altitude Sickness

1. Ascend Gradually

Whenever possible, increase sleeping altitude slowly. A common guideline is not to increase sleeping elevation by more than 300–500 meters per day once above 3,000 meters.

2. Maintain a Steady Pace and Breathing Rhythm While Hiking

At altitude, how you move matters as much as how high you go.

• Walk at a slow, steady pace
• Avoid sudden bursts of speed or aggressive climbing
• Focus on rhythmic, deep breathing, especially on uphill sections

Overexertion is one of the most common triggers of altitude sickness symptoms, particularly on trails that look easy on maps but feel much harder in reality.

3. Stay Hydrated and Maintain Energy Intake

Drink water regularly and eat consistent meals.

Many hikers find that sugary foods and drinks, such as cola or candies, can help relieve mild altitude discomfort by providing quick energy. While sugar does not cure altitude sickness, it may help reduce fatigue and headache related to low energy levels.

Sugar intake should be moderate and always combined with proper hydration.

4. Sleep Smart at Altitude (Timing and Position Matter)

Sleep plays a key role in acclimatization, but sleeping too early at altitude is not always helpful.

• Avoid going to bed too early in the evening
• When sleeping, breathing naturally becomes slower and shallower, which may reduce oxygen intake
• Staying awake for a reasonable period after dinner helps your body remain more active before sleep

In addition, sleeping with your head slightly elevated—by using an extra pillow or raising your upper body—can make breathing easier and may reduce discomfort during the night.

Good sleep is important, but how and when you sleep matters at altitude.

5. Maintain a Calm and Positive Mental State

Anxiety and excessive worry can amplify altitude symptoms.

• Stay relaxed
• Avoid constantly checking oxygen levels or focusing on discomfort
• Trust gradual adaptation

A calm mindset supports more efficient breathing and better sleep, both of which help with acclimatization.

What to Do If Symptoms Appear on the Trail

1. Stop ascending immediately
2. Slow down, rest, and focus on steady breathing
3. Inform your guide as soon as symptoms appear
4. Use oxygen or medication only as supportive measures
5. If symptoms worsen, descend to lower altitude without delay

When hiking in China, especially on guided routes, early communication with your guide is critical. Timely adjustments often prevent mild symptoms from developing into serious problems.

When Altitude Sickness Becomes Dangerous

Severe altitude illnesses such as High Altitude Pulmonary Edema (HAPE) and High Altitude Cerebral Edema (HACE) are rare but life-threatening.

Warning signs include:

• Severe breathlessness at rest
• Persistent cough or chest tightness
• Confusion, poor coordination, or unusual behavior

Immediate descent and medical attention are essential.

Medication and Oxygen Use

Some hikers use medications such as acetazolamide (Diamox) to help with acclimatization. This should always be discussed with a healthcare professional before travel.

Portable oxygen is widely available in high-altitude areas of China and may provide temporary relief, especially at night. However, oxygen should never be used to justify continued ascent when symptoms persist.

Final Advice for Foreign Hikers

Altitude sickness is not a sign of weakness—it is a normal physiological response to reduced oxygen.

When hiking in China:

• Pace yourself conservatively
• Sleep wisely
• Maintain energy and hydration
• Stay calm and communicate early

A successful hike is one where everyone returns healthy, not one that pushes altitude limits unnecessarily.