Altitude sickness, also known as acute mountain sickness (AMS), occurs when the body struggles to adapt to lower oxygen levels at high elevations. Common symptoms include:

• Headaches
• Nausea and vomiting
• Fatigue
• Dizziness or light-headedness
• Loss of appetite
• Insomnia

In severe cases, AMS can progress to life-threatening conditions such as high-altitude pulmonary edema (HAPE) or high-altitude cerebral edema (HACE). Recognising symptoms early and taking action is crucial for your safety.

1. Prioritise Gradual Acclimatization

The most effective way to prevent altitude sickness is to allow your body time to adjust. Choose longer routes on Kilimanjaro, such as the Lemosho, Rongai, or Machame routes, which span 7–9 days. These itineraries incorporate acclimatization days, reducing the risk of AMS by giving your body more time to adapt.

Key Tip: Follow the “climb high, sleep low” principle, where you ascend to a higher altitude during the day and descend to sleep at a lower altitude. This method helps your body adjust to the changing oxygen levels.

2. Stay Hydrated

Dehydration exacerbates the effects of altitude sickness. High altitudes increase water loss through breathing and perspiration, so it’s essential to drink at least 3–4 litres of water daily during your climb.

Key Tip: Avoid caffeinated or alcoholic beverages, which can dehydrate you. Instead, opt for water, electrolyte drinks, or herbal teas to stay hydrated and maintain energy levels.

3. Maintain a Steady Pace

Climbing Kilimanjaro is a marathon, not a sprint. Ascending too quickly is one of the leading causes of altitude sickness. Trek slowly, even if you feel energetic at lower altitudes, to allow your body to acclimatize naturally.

Key Tip: Listen to your guide’s advice on pacing. The Swahili phrase “pole pole,” meaning “slowly, slowly,” is a mantra for success on Kilimanjaro.

4. Eat Well to Fuel Your Body

High-altitude trekking burns significant calories, and your body requires proper nourishment to adapt to the challenging conditions. Consume a balanced diet rich in carbohydrates, proteins, and healthy fats. Carbohydrates, in particular, are an excellent energy source at high altitudes.

Key Tip: Even if your appetite decreases at higher elevations (a common symptom of AMS), try to eat small, frequent meals to maintain your energy levels.

5. Use Medication Wisely

Medications such as acetazolamide (Diamox) can help prevent and alleviate the symptoms of altitude sickness by enhancing your body’s acclimatization process. Consult your doctor before your climb to determine the appropriate dosage and ensure there are no contraindications.

Key Tip: Start taking Diamox one or two days before ascending to high altitudes and continue during the climb as recommended. Be aware of possible side effects like tingling in the hands and feet or increased urination.

6. Monitor Symptoms and Act Quickly

Pay close attention to your body and communicate with your guides about how you’re feeling. Experienced guides are trained to recognise AMS symptoms and can advise whether to slow down, descend, or seek medical assistance.

Key Tip: Don’t ignore persistent symptoms. Descending to a lower altitude is the most effective treatment for altitude sickness and can save your climb and, potentially, your life.

7. Train Before Your Climb

Physical preparation can enhance your stamina and overall resilience. While fitness doesn’t prevent altitude sickness, being in good physical condition makes the trek less strenuous and helps you focus on acclimatization.

Key Tip: Engage in aerobic exercises like hiking, running, or swimming, combined with strength training, in the months leading up to your Kilimanjaro adventure.

8. Invest in Proper Gear

Quality gear plays a vital role in managing the challenges of high-altitude trekking. Proper clothing, a reliable sleeping bag, and a well-fitted backpack contribute to your comfort and help your body adjust more easily.

Key Tip: Carry a pulse oximeter to monitor your oxygen levels daily. It’s a simple yet effective way to track your acclimatization progress and catch early signs of AMS.

9. Trust Your Guides

Licensed guides on Kilimanjaro are well-versed in altitude sickness prevention and management. Listen to their advice regarding pacing, hydration, and acclimatization. They are your lifeline in challenging situations and can make informed decisions to ensure your safety.

10. Adopt a Positive Mindset

Mental strength is just as important as physical preparation. A positive attitude can help you push through challenging moments and stay focused on the journey.

Key Tip: Take breaks to appreciate the stunning landscapes of Kilimanjaro. Celebrating small milestones along the way can keep your spirits high and distract from discomfort.