3 Tips to Train for the Everest Basecamp Trek

by | Altitude Training Information, Hiking, Climbing and Mountaineering

The Everest Basecamp Trek is a dream adventure for many, but it demands more than just enthusiasm. To reduce your risk of altitude sickness, improve your cardio endurance, and develop the strength required for this epic journey, you need a well-rounded training regimen.

In today’s post, we’ll explore three essential tips to prepare for the Everest Basecamp Trek.

Tips to Prepare for the trek to Everest Basecamp

Tip 1: Understand Ways to Reduce Altitude Sickness

Altitude sickness is a major concern when trekking to high-altitude destinations like Everest Basecamp. It can cause nausea, dizziness, and even become life-threatening if not managed properly.

Know the Basics

There are several basic things you can do to mitigate your chances of getting altitude sickness. For example, when you arrive at higher elevations, take your time to acclimate. Ascend slowly and make sure to rest and hydrate adequately. Also, ensure that you drink plenty of water throughout the trek to stay well-hydrated. 

Simulated Altitude Training

Aside from basic strategies, one of the most effective ways to prepare for high-altitude conditions is through simulated altitude training. This is also known as hypoxic training.

Simulated altitude training is a concept that has gained popularity among athletes and adventurers preparing for high-altitude challenges. It involves exposing your body to reduced oxygen levels similar to those experienced at high altitudes. This innovative approach can help reduce the risk of altitude sickness and improve your overall performance when trekking to destinations like Everest Basecamp.

Facilities like Altitude Athletic Training in Downtown Toronto offer an innovative approach to help reduce the risk of altitude sickness and improve your overall performance when trekking to destinations like Everest Basecamp.

 

Tip 2: Improve Cardio Endurance for High Altitudes

One of the keys to a successful Everest Basecamp Trek is excellent cardio endurance. Hiking at high altitudes requires more effort due to lower oxygen levels, making it essential to have a strong cardiovascular system. To improve your endurance, focus on activities such as running, cycling, and stair climbing.

Interval Training

Incorporate interval training into your routine. This involves alternating between short bursts of high-intensity exercise and periods of low-intensity recovery. Interval training is excellent for building both aerobic and anaerobic endurance.

Long-Distance Training:

Gradually increase the duration and intensity of your cardio workouts. Focus on longer, sustained efforts to mimic the demands of the trek. Consider progressively extending your running or cycling sessions to build stamina.

Altitude Training

Consider training at facilities like Altitude Athletic Training to simulate the reduced oxygen conditions you’ll encounter at higher altitudes. This type of training pushes your cardiovascular system to adapt to lower oxygen levels, making you better prepared for the challenges of the trek.

Everest Basecamp Trek

Tip 3: Don’t Neglect Strength 

Trekking to Everest Basecamp involves carrying a backpack loaded with essentials. To ensure you have the strength to endure the long and challenging trails, incorporate strength training into your regimen. Include exercises that target your legs, core, and upper body. Aim to handle the weight of your pack and maintain stability on uneven terrains.

Train with Your Weight Pack

Carrying a backpack while hiking or incline treadmill walking is an effective way to mimic the conditions of the Everest Basecamp Trek and improve your physical preparedness. Start with a light load in your backpack and gradually add more weight as your strength and endurance increase. This mimics the progression of packing for a multi-day trek and allows your body to adapt to the additional load.

 

Build Muscular Endurance (ideally at high-altitude)

If possible, take your strength training up to higher altitudes (simulated or terrestrial). Doing so will challenge your muscles to work harder and in conditions similar to those you’ll experience on the Everest Basecamp Trek.

 

Work With An Expert

Don’t go into your Everest Basecamp preparation without a good plan or support system in place. Find an experienced coach who can build you a tailored program that includes strength training exercises specific to trekking. Facilities like Altitude Athletic Training can help you with a tailored program that includes strength training exercises specific to trekking. To speak with a coach and learn more about strength training plans for the Everest Basecamp Trek, book a complimentary coach consultation here.

 

Preparation is the key to a successful Everest Basecamp Trek. To reduce the risk of altitude sickness, improve your cardio endurance, and enhance your muscular endurance, it’s essential to invest time in the right training methods. Simulated altitude training can be a valuable addition to your training regimen, helping your body acclimate to lower oxygen levels and develop the strength required for the journey. When you arrive at high altitudes, the proper acclimatization, hydration, and attention to your body’s signals are critical to avoiding altitude sickness. By following these tips and adhering to a well-rounded training plan, you’ll be well-prepared to tackle the heights and embrace the breathtaking landscapes of the Everest Basecamp Trek.

High Altitude Training Camps – How much do they cost?

by | Altitude Training Information, Endurance

Elite runners will do blocks of training in high-altitude locations like Flagstaff, Arizona (2,106 m), Aspen, Colorado (2,438 m) or even all the way to the “Home of the Champions” in Iten, Kenya (2,400 m). Why go the distance to run at high elevations? To stimulate a process called erythropoiesis. Erythropoiesis is the process that produces red blood cells in the body, expanding oxygen carrying capacity and resulting in improved endurance, stamina and aerobic performance.

And the records show that altitude training does in fact work. According to Runner’s World, 95% of all medalists at the world championships and the Olympic Games since 1968 have either lived or trained at altitude.

Do you have to be an elite athlete to train at altitude? No! It’s a common misconception about altitude is that it’s only for elite athletes or people competing at altitude. But the benefits of altitude training can also be enjoyed and achieved by regular people and recreational runners looking to enhance oxygen transport/uptake for improved stamina and aerobic capacity.

 

THE PAIN POINTS

 

The struggle for us regular people (who live at sea-level and don’t have mountain just around the corner) isn’t whether or not altitude training can yield benefit. It is physically getting to altitude itself.

In most cases, these elite athletes have the time and support to head to elevation for a performance boost.  But when it comes to those of us who aren’t quite professionals – but still take our training very seriously – we often don’t have that luxury. Most of us can only get away for a week or two at a time – which isn’t even enough to fully reap the benefits of a high altitude training experience (research says it takes about a month for physiological changes to occur).

Indeed, there is a lot of time and money involved when it comes to high altitude training camps. Whether it be as part of a structured high altitude training camp for runners, an individual, self-guided trip, or a practice expedition to prepare for an upcoming climb.

Since altitude training can be so beneficial for athletes of all levels, and this is something very desirable amongst the running and endurance athlete community, we wanted to get an idea of how much this kind of trip would cost. Check out what we learnt:

 

THE BREAKDOWN

*Note prices may vary throughout the year, these are based on Late Summer-Early Fall

Camp #1 – Running Mecca Boulder Summer Training Camp

  • Location: Boulder, Colorado, USA.
  • Elevation: Approximately 6,614 feet (2,015 meters).
  • Duration: 7 days.
  • Type of Training Camp: Trail Running Camp.
  • What’s Included:
      • Guided trail runs: 10 sessions.
      • Long run: 1 session.
      • Track workouts: 2 sessions.
      • Airport transportation (pick-up and drop-offs).
      • Lunch daily.
      • One-on-one coaching by Olympic Runner and Head Coach Luis Orta, and support coach Hiruni Wijayaratne.
      • Classroom sessions: Covering mobility, stretching, warm-up, cool-down, running form, strides, drills, race strategy, and mental strength.
      • Weekend exploration: Discover the beauty of Boulder and its vicinity with local market visits and downtown Boulder lunches.
      • Small group experience: Limited capacity for a personalized and fun training camp.
  • Not included:
      • Airfare to Boulder, Colorado.
      • Meals during the camp.
      • Athlete accommodation.
  • Pricing Options:
    • Pay in full: $750 USD.
    • Monthly installments: Reserve your spot with $250 USD

Camp #2 – Rob Krar Ultra Camp

  • Location: Flagstaff, Arizona.
  • Elevation: Approximately 6,614 feet (2,015 meters).
  • Duration: 4-5 Days
  • Type of Training Camp: Trail Running Camp.
  • What’s Included:
      • Guided trail runs: Over a variety of terrains, distances, and altitudes.
      • All meals are included
      • Small group experience: Generous individual attention.
      • Coaching: Learn from experienced trail runners.
      • Open to all abilities: From beginner to intermediate experience levels
  • Not Included
    • Airfare to Flagstaff, Arizona
  • Costs
      • $2,100/person for private room
      • $1,875/person for shared room
      • A non-refundable deposit of $200 due at registration.

Camp #3 – Kenya Experience Running Camp

Location: Iten, Kenya

Elevation: 2,400 meters (7900 feet)

Duration: 2 weeks

Type of Training Camp: Running Camp for All Levels

What you get:

    • Guided Runs: You’ll run daily with local guides on the same trails as Kenyan greats.
    • Practical Workshops: Learn from top Kenyan runners and coaches.
    • Cultural Immersion: Gain unique insider access to the lives of Kenya’s runners.
    • Inspiring Location: Explore endless dirt trails and enjoy breathtaking views across the Great Rift Valley.
  • What’s Not Included:
      • Flights: You’ll need to arrange your own flights to Kenya.
      • Personal Expenses: Any additional personal expenses are not covered.
  • Costs:
        • The camp fee is £1350 (British pounds) per person.
        • This includes full board accommodation, all coaching, and activities during the camp.

    These are all top notch camps with great amenities in stunning locations. And they are designed to help athletes of all levels experience the benefits of training in real high-altitude conditions. However, taking 7 days at any one of these camps is not cheap. Based on our research – the average cost (assuming you are leaving from Toronto) is around ~$3700 CAD – taking into account basic transport, lodging and meal requirements.

    altitude fitness classes toronto

    AN ALTERNATIVE SOLUTION

    So, how can we trigger the benefits of altitude training closer to home? A good solution is simulated altitude training. Simulated altitude training involves exercising in or simply inhaling the oxygen-reduced air that you find at high altitudes. Simulated altitude is created by decreasing the percentage of oxygen in the air (normal atmospheric air consists of 20.9% oxygen).

    There are different ways you can do it. For example, you can purchase a hypoxic training mask (NOT the altitude masks that just restrict air intake) for stationary exercise. You can place a hypoxic tent over your bed to get the benefits of longer term passive exposure. Or you can train mask-free in a simulated altitude gym – like what we offer here at Altitude Athletic Training. Read more about the science and benefits of the different types of altitude training and exposures here.

    And if you’re wondering what to expect from a pricing perspective, in most cases you will most certainly be paying less for simulated altitude training at home than the altitude camp comparison. For instance, a three month membership at Altitude with personalized fitness programming, unlimited facility access and fitness testing will cost you $400 CAD per month. Check out the membership details here. This would be a great (and more cost effective) alternative for those of us who don’t quite have the funds (or time) to jet off for a run in the mountains.

    So what exactly is a Red Blood Cell? And what does it do?

    by | Altitude Training Information, Endurance, General Fitness, Hiking, Climbing and Mountaineering

    If you have been around endurance sports for long enough, you’ve definitely heard a coach, a training partner, or a Tour de France broadcaster mention something about red blood cells and how they are important for aerobic exercise. But, what are they, really? And how do they work?

    Red blood cells (also called erythrocytes) are miniature concave saucers, and exist in trillions in our blood stream. Their main function is to carry oxygen from the lungs to the working muscles. They are important, because muscles need oxygen to perform aerobic exercise.

    Red blood cells move oxygen with the help of haemoglobin, a red protein that gives the cells its colour. Millions of haemoglobin molecules bind, or grab, four oxygen molecules in the blood. Then, the red blood cells shuttle the molecules to working muscles.

    Look at it this way: if we are oxygen, red blood cells are public transit. The more shuttles we have, the more efficiently we get to where we want to go.

    The more red blood cells we have the more haemoglobin we can carry the more oxygen we can transport to working muscle the better our muscles exercise the slower we tire.

    Recap: if you’re an endurance athlete, you want those red blood cells.

    But, can we control the amount of red blood cells that we have? Can we train our bodies to make more?

    Red blood cell count is in part genetically determined, but yes, it can be manipulated. The body can start producing more red blood cells when exposed to low-oxygen (or hypoxic) conditions. Here is how it works:

    Does erythropoietin (or EPO) sound familiar to you? Think of Lance Armstrong confessing to Oprah about illegally using extra doses of it, nearly 10 years ago.

    We don’t have to be doping to use EPO: we each have a natural source of this good stuff inside of us. When little oxygen is available in our surroundings, the kidneys secrete EPO, which binds to cells in the bone marrow that produce more red blood cells.

    In short: Exposure to a low-oxygen environment can increase red blood cell count, and increasing red blood cell count can improve aerobic performance.

    Runner exercising outside with a mountain view

    How to increase my own red blood cell count:

    It is common practice to train at altitudes of 6,000 to 10,000 feet, in order to increase red blood cell count. Individuals can see an initial spike in red blood cell count as early as 24 to 48 hours after the first training bout at altitude, and tend to see a real change after three weeks to a month of low-oxygen training. That is why it is common to hear of athletes training at altitude for a month, before coming down to race. Read more about the science behind altitude training here.

    How do I know if my red blood cell count is increasing?

    A simple blood test can reveal your hematocrit, which is the ratio of your volume of red blood cells to the total volume of your blood. This value can reflect changes in your red blood cell count. We recommend that you regularly monitor your blood profile when training in a low-oxygen environment, so that you can understand how you are responding to the training.

    Keep in mind: Before you experiment for yourself, know that changes in red blood cell count might vary with the elevation at which you choose to train, the fitness and training background of athletes, and the person to person variability of EPO production.

    The bottom line: If you fancy getting faster, training up high and tapping into your very own natural source of red blood cells (I said natural, Lance) is absolutely worth a try.

    What it’s like to cycle through the Pyrenees

    by | Altitude Training Information, Endurance, General Fitness

    The Pyrenees, a spectacular mountain range, beckons cyclists from all over the world with its challenging climbs and breathtaking scenery. One of our clients is an avid cyclist and recently tackled a cycling trip through the Pyrenees in June. He shared his experience and trip itinerary with us to shed some light on what it’s like to cycle through the Pyrenees.

     The Goal

    We set off on an epic cycling adventure through The Pyrenees mountain range of France (and Spain) organized by Magic Places. The goal: “…have some fun with friends, see some great sights, and get into better shape.”

    The trip started in Toulouse, but the actual riding would start in the seaside town of Biarritz and finish in Carcassone, with difficult climbs and spells of inclement weather to tackle in between. There were 10 rides in total, very few rest days, and a different place to stay every night. The elevation gain was significant, but so was the perseverance. At the end of the trip, the key discoveries were: “…dealing with the weather, encountering lots of livestock, keeping hydrated due to the elevation (5 large bottles of water per day), dealing with some difficult grades, eating some great food, and of course, taking care of each other.”

    Check out the full itinerary and trip photos below…

     The Route

    A 16-day trip through France (and Spain), showcasing some of the most pristine landscape in southwest Europe. The total distance travelled on the bike was 934.3 km and total elevation gain was 18,463 m. In total, it was 51 h 11 min of riding.

    The Challenge

    The Pyrenees – stunning and rural, and a thrilling challenge for cyclists. “We faced a lot of bumps between here and there…”

    The Journey: Framed by a Stunning Backdrop

    Whether your quads were burning from a seemingly never-ending climb or you were shedding layers from rapid changes in temperature – the scenery never failed to disappoint. Take this 102 km ride from Isaba to Pau for example…

    Gorgeous ride: 1513 m of climbing, a 26 km climb to start the day, green mountains, snow at the summit, road followed the river, goats, cows and horses on road.(from Strava)

    Col d’Aspin

    “Beautiful day, more climbing…”

    When cycling uphill, your rate of deceleration actually increases due to the impact of gravity on momentum. So you have to push your pedals at a constant effort throughout the climb to avoid a dramatic reduction in speed. Altitude is also a factor. You’ll find it harder to breathe because oxygen is no longer as easily available to your body. This can be particularly noticeable for those who have limited experience cycling at altitude, and those of us living at sea level. Indeed the guys on the trip who were from Calgary seemed to have a bit of an advantage when it came to the big climbing days (Calgary is at 1045 m).

    Ax-Les-Thermes

    “Lunchtime, bikes parked…”

    Re-fuelling is extremely important during a trip like this. Fortunately, the food in France is delicious. Midday stops in rural French towns allow for lengthy lunch breaks and great meals. Those calories are certainly going to good use!

    Col du Tourmalet

    “The big climb…”

    We’ve reached the highest point of our ride. This is the most utilized of any peak in the Tour de France. Le Geant de Tourmalet is one of two statues found on the summit. This ride was actually delayed by a day due to the rain and fog which would have made it almost impossible to see the peak.

    An Epic ride: Strava stats from the big climb

    Distance: 128.31 km

    Moving Time: 7:12:16

    Elevation: 3,685 m

    Gorgeous sunny day for popular Tour de France climbs Col d’Aspine, Col du Tourmalet and Col de Peyresourdes. 3085 m of climbing. (Strava)

    Challenge Conquered

    There is always more to altitude to gain…”

    It’s always a great feeling seeing the route you conquered and looking through the Strava stats that show your hard work. There’s always more mountains to climb and landscapes to explore.

    For those looking to elevate their cycling skills and undergo intensive cycling training, the Pyrenees offer a formidable challenge. Cyclists on a Pyrenees cycling tour will encounter steep gradients, hairpin turns, and heart-pounding climbs that test endurance and willpower. Climbs like the Col du Tourmalet and Col d’Aubisque are iconic among those seeking cycling training, and conquering these passes is a badge of honor for many. The intense climbs in the Pyrenees are perfect for cyclists seeking to push their limits and improve their performance.

    If you’ve got a cycling trip coming up, we can help you prepare. Book a complimentary consult with one of our coaches to learn more: BOOK COACH CONSULT.

    Going Higher: What is altitude training?

    by | Altitude Training Information, Endurance, General Fitness, Hiking, Climbing and Mountaineering

    In today’s highly-developed world, gaining a competitive edge is more difficult than ever. Speed suits for swimmers, carbon fibre soles in running shoes, and aerodynamic helmets and bikes have become more and more available to recreational athletes looking to up their game. However, as fun and cool as these tech trends are, they don’t actually change the most important thing – your own personal human engine.

    Within the millions of blood vessels in your body travel red blood cells, called erythrocytes. The role of these erythrocytes is to transport highly-coveted oxygen to tissues in order to power your body. If you decide to train for a marathon and get going on a training program, the body begins to produce more and more red blood cells over the weeks. It does so to deliver more oxygen to starving muscles that are working harder and longer than in previous weeks.

    This is a normal response to training and one of the reasons why a long run weekly is very important! The quality of the red blood cells also begins to improve as each blood cell becomes larger and able to carry more oxygen molecules. You can notice these changes during a training program as distances that once would make you feel tired and out of breath become easier and less effortful.

    The body is very smart and very insightful. In circumstances where oxygen is harder to come by, it will quickly realize that this special and limited resource needs to be used as effectively and as efficiently as possible. Studies have shown that at altitudes of 2100m and up, the number of blood cells in the bloodstream is higher, and size of red blood cells are bigger. In most basic terms – you can go harder and longer with the same amount of effort.

    Now, because the body is so smart (and also lazy), the timing and consistency of training at altitude becomes important. Effects on blood cells can begin as early as 2 hours of exposure, and get better and better with time. If you’ve got a race coming up in a few months, you’ll want to spend about 24 hours total at altitude prior to in order to begin to see tangible changes. If you’ve really got your eye on the prize, the more hours that you can train, the better! Studies have shown that red blood cells increase in size after every 100 hours of altitude training.

    Trail Running Fitness Toronto

    Who can benefit from training high in the sky? Well, if you’ve picked a race that is taking place above sea-level, you are absolutely going to want to prep for it by getting yourself acclimatized. Even the most well-rounded training program done at sea level will lend itself to a sub-par race at altitude as the body will be starved for oxygen that isn’t available. Not to mention, it’ll feel fairly awful. Second, even if you don’t have anything high in the sky coming up, you’ll be able to truly maximize your training and body adaptations by getting into the chamber even once per week. More blood cells = more oxygen = more work with less effort. Hello PB!

    Maximize your training with us at Altitude: Learn More about our Memberships

    How to handle altitude sickness

    by | Altitude Training Information, Hiking, Climbing and Mountaineering

    Imagine your worst hangover. Dizziness, nausea, loss of appetite, the deep desire to just lay down, wherever you are, and sleep. Now, imagine that instead of waking up in your bed after a night out, you’re three quarters of the way up a 12,000 ft. mountain, pushing yourself harder than you ever have in your life. You are experiencing the early symptoms of acute mountain sickness, (or AMS), commonly known as altitude sickness.

    Altitude sickness is an illness that develops when the body doesn’t have time to adapt to the decreased air pressure and oxygen levels of high altitude—defined as any area 8,000 ft. above sea level. Symptoms include dizziness, fatigue, shortness of breath, and loss of appetite—wickedly similar to a brutal hangover.

    In its most extreme cases, altitude sickness can develop into high altitude pulmonary edema (HAPE), an accumulation of fluid in the lungs, and high altitude cerebral oedema (HACE), swelling of the brain due to a lack of oxygen. Jon Krakauer provides a chilling description of Ngawang Topche, a Sherpa on the 1996 Everest expedition, experiencing HAPE in John Krakauer’s book Into Thin Air. “Ngawang was delirious, stumbling like a drunk, and coughing up pink, blood-laced froth.”

    Don’t let this scare you off your planned trip to Kilimanjaro or Everest Base Camp, though. HAPE and HACE are extremely rare. They typically occur when people ignore the symptoms of altitude sickness and continue to physically exert themselves. Just be wary that if you let altitude sickness progress to this level of severity, it can prove fatal.

    To ensure this doesn’t happen, follow these tips on how to handle altitude sickness.

    Travel Slowly

    We get it. You want to be the first one to the top of the mountain. But it’s not worth it if your group has to drag you back down. Don’t turn your ascent into a competition. By not giving your body enough time to adjust to the lack of oxygen you’re much more likely to experience altitude sickness.

    According to contemporary research, age, sex and physical fitness have no bearing on a person’s likelihood to be afflicted by the illness. This means that even if you’re one of the fittest people on the planet you can still be affected, especially if you’re racing to the summit.

    Before even starting your climb, it’s a good idea to take two to three days to acclimatize to higher altitude. Avoid flying directly into high altitude areas, though. Travel to the destination progressively, acclimatizing as you go.

    During the climb, take it slow. Enjoy the view. If you’re hiking with porters or Sherpas, follow their lead. They know the mountain well and will know when it’s best to take a rest. If you’re climbing alone, don’t ascend more than 500 metres a day. After every 900 metres, or three or four days of climbing, take a rest day to avoid overexertion.

    Remember, it’s not a race.

    Stay hydrated and fed

    Dehydration is a major cause of altitude sickness. In part, because high altitude has a diuretic effect on the body, causing you to pee…a lot. And with all the hiking you’ll be doing, you’re going to sweat out liquids fast. Take some hydration salts with you and toss a hydration pack in your bag that you can sip on during the hike. It’s better to carry too much water than not enough.

    And just to clarify, no, beer doesn’t count as a liquid. Alcohol dehydrates you and can accelerate the altitude sickness. Save the liquor for the bar. Instead, bring water or sports drinks like Gatorade.

    Altitude also tends to rob you of your appetite, slowing down your digestion. To have enough energy to hike each day, eat more than you feel is necessary. Oatmeal is a good idea in terms of meals, especially if you add some nuts and berries. And bring snacks for the climb. Munching on a chocolate bar along the way may give you the energy you need to make it to the summit.

    Treat Symptoms immediately

    As mentioned earlier, if not treated, altitude sickness can evolve into worse illnesses like HAPE and HACE. If you are feeling the onset of symptoms, stop and rest. Wait a day or two until the symptoms have completely receded before continuing to climb.

    Proactively, you can take Diamox one to two days before starting your climb. The medication reduces symptoms and eases your adjustment to altitude. If you’re still feeling the effects while climbing, try combatting headaches with ibuprofen and Tylenol. And promethazine can work wonders when feeling sick.

    If you’re still exhibiting symptoms after 24 hours, turn around and start to descend. Once down at the base, the symptoms should dispel after two to three days. Don’t try ascending to high altitude again until the symptoms are completely gone.

    Train at Altitude

    Before leaving for an expedition, mountaineers can pre-acclimate and prepare for high altitudes by sleeping and exercising at simulated altitude. This is a great option if you live at sea-level and can’t easily access the mountains.

    Simulated altitude training is exercising in or breathing air with less oxygen to replicate the thinner air you find up in the mountains. Simulated altitude is created by decreasing the percentage of oxygen in the air below 20.9% oxygen (the amount of oxygen in the air at sea-level). There are two strategies for altitude training: Live High, Train Low and Intermittent Hypoxic Training. Both methods have been shown to improve performance in recreational and professional athletes, and those travelling to high altitudes.

    Live High, Train Low

    Doing sedentary tasks at altitude for longer durations, i.e “Living High”, while training at a lower level, can stimulate erythropoiesis (the process that produces red blood cells).

    Sleep tents and larger altitude tents can be set up at home, so you can get 6+ hours of high-altitude exposure and then be back down to sea-level in seconds. Simulated altitude training can lower the age of red blood cells and increase hemoglobin mass (hemoglobin is an oxygen-carrying protein). These changes in the blood can help reduce and prevent symptoms of altitude sickness.

    Intermittent Hypoxic Training

    Intermittent Hypoxic Training (IHT) is living at sea-level and exercising at altitude. If you’ve got a stationary bike or treadmill at home, you can use a simulated altitude training mask to breath hypoxic air while you’re training. Otherwise, there are special gyms that can actually simulate altitude with no masks needed.

    Go to top

    Finally, if you’re experiencing symptoms –  tell someone. Your travel companions are there to help and will have clearer heads to assess the situation.

    While it is a hindrance, if you monitor and treat the symptoms appropriately, altitude sickness should not be the reason you miss making it to the summit.