How to Prepare for Altitude on a Machu Picchu Tour
How to Prepare for Altitude on a Machu Picchu Tour
How to prepare for altitude on a Machu Picchu tour is one of the most important things to consider for anyone planning this iconic journey. Machu Picchu sits at approximately 2,430 meters (7,970 feet) above sea level, and many treks—including the famous Inca Trail—can take you even higher, up to 4,200 meters (13,780 feet). Altitude can affect travelers in unexpected ways, so knowing how to prevent and manage symptoms is essential for an enjoyable and safe Peruvian adventure.
Understanding Altitude Sickness
Altitude sickness, or acute mountain sickness (AMS), is a condition triggered by low oxygen levels at high elevations. Symptoms can range from mild (headache, dizziness, nausea) to severe (confusion, difficulty breathing). While not everyone experiences symptoms, anyone can be susceptible, regardless of fitness level.
Being prepared will help you avoid AMS and make the most of your visit to Machu Picchu.
How to Prepare Physically for High Altitude
Taking care of your physical health before the trip can improve your adaptation to higher elevations:
– Build Aerobic Fitness: While physical fitness doesn’t guarantee immunity, regular cardiovascular workouts like hiking, running, or cycling boost your body’s ability to use oxygen efficiently.
– Strengthen Legs and Core: Trekking in the Sacred Valley involves steep climbs and uneven paths. Strengthening your lower body and core prepares you for long days on your feet.
– Practice Hiking at Altitude: If possible, train in higher elevation areas near your home. This practice lets your body learn how to cope with thinner air.
Acclimatization: Planning Your Journey
One of the most effective ways to minimize the risk of altitude sickness is to acclimatize properly:
– Arrive Early: If you’re starting in Cusco (3,400 meters/11,200 feet), plan to arrive at least two or three days ahead of your trek. This buffer gives your body time to adjust.
– Take It Slow: Spend the first days doing gentle sightseeing rather than vigorous activities. Explore Cusco’s historic center, take a walking tour, or visit local markets.
– Climb Gradually: If trekking, choose routes that offer a gradual ascent. The Inca Trail, for example, allows for steady altitude gain.
What to Pack for the High Elevations of Machu Picchu
Being well-equipped makes a significant difference in how you cope with the conditions:
– Layered Clothing: High-altitude weather can change quickly. Pack moisture-wicking base layers, insulating jackets, and a rain shell.
– Hydration Supplies: Bring a reusable water bottle or hydration pack. High altitudes dehydrate you faster.
– Sunscreen and Lip Balm: The sun’s rays are stronger at elevation. Use high-SPF products to protect your skin and lips.
– Snacks: Pack energy bars, nuts, and dried fruits for quick energy boosts.
– Prescription Medicine: Talk to your doctor about medications commonly used to prevent altitude sickness, such as acetazolamide (Diamox).
Dietary Tips for Altitude Adaptation
What you eat and drink can affect your ability to handle high altitudes:
– Stay Hydrated: Drink plenty of water before and during your journey. Avoid alcohol and caffeine, as these can dehydrate you.
– Consume Carbohydrates: Rice, potatoes, and bread fuel your body and help manage energy levels.
– Eat Light, Frequent Meals: Small, balanced meals are easier to digest and prevent nausea.
Natural Remedies and Local Wisdom
Peruvians have coped with high altitude for centuries using both medicinal and traditional knowledge:
– Coca Tea (Mate de Coca): A traditional Andean remedy, coca tea is widely offered in Cusco and on the trekking routes. Many travelers find it helps alleviate mild symptoms.
– Rest: Listen to your body. Taking naps and not overexerting yourself in the first days at altitude can benefit your acclimatization.
Signs of Trouble: Recognizing Severe Altitude Sickness
It’s crucial to identify symptoms that require medical attention:
– Persistent Headache: If pain doesn’t respond to medication or rest, it might signal a problem.
– Shortness of Breath at Rest: Difficulty breathing or tightness in the chest can signal worsening altitude sickness.
– Vomiting or Confusion: These are serious symptoms and suggest you should descend and seek medical help immediately.
Travelers rarely experience severe altitude illness when they acclimatize and take preventive measures, but always prioritize your health over plans or schedules.
—
FAQ: How to Prepare for Altitude on a Machu Picchu Tour
1. How long should I acclimatize before starting the Inca Trail or visiting Machu Picchu?
It’s recommended to spend at least two to three days in Cusco or another high-altitude city before starting strenuous activities. This allows your body to adapt to the thinner air.
2. What are the early signs of altitude sickness?
Common symptoms include headache, loss of appetite, fatigue, nausea, and trouble sleeping. These usually appear within the first 6-24 hours at elevation.
3. Can children or elderly travelers get altitude sickness?
Yes, altitude sickness can affect travelers of any age, fitness level, or background. Extra care and a slower acclimatization process are advised for both groups.
4. Should I use any medication for altitude sickness prevention?
Consult your doctor before your trip. They may recommend medications like acetazolamide (Diamox), which can reduce symptoms and assist your body in acclimatizing.
5. What should I avoid doing at high altitude?
Minimize alcohol and caffeine, avoid heavy or fatty meals, and don’t rush into intense physical activity on your first days.
6. Is drinking coca tea helpful or safe?
Coca tea is a local, traditional remedy widely used in the Andes to combat mild symptoms of altitude. While safe for most, travelers with certain health issues or pregnant women should consult a doctor beforehand.
7. What if I feel sick during my hike?
Inform your guide immediately, take a break, and if symptoms worsen, descend to a lower altitude. Most treks have staff trained in first aid for altitude sickness.
8. Can I still visit Machu Picchu if I have a pre-existing medical condition?
With proper planning and consultation with your healthcare provider, many travelers with chronic conditions can safely complete the tour. Make sure to carry necessary medications and inform your guide about your health needs.
Proper elevation preparation will help ensure your journey to Machu Picchu is memorable for all the right reasons. With thoughtful planning and respect for your body’s limits, you’ll be ready to soak in the awe-inspiring beauty of the Andes.
