Altitude sickness is a serious condition that can occur at high altitudes. But how do you know what height to be wary of? In this blog post, we’ll explore the risks and signs of altitude sickness and provide some tips on how to avoid it.

What is Altitude Sickness?

Altitude sickness is a condition that can occur when people climb or travel to high altitudes, usually above 8,000 feet. It can cause headaches, fatigue, dizziness, and shortness of breath. It is caused by the low oxygen levels in the air at higher elevations and can be prevented by gradually acclimatizing to the altitude. The severity of the symptoms varies depending on the person, but it is important to take precautions when traveling to higher altitudes to ensure a safe and enjoyable experience.

At What Height Do You Get Altitude Sickness?

Altitude sickness typically occurs only above 2,500 meters (6,500 ft), though some are affected at lower altitudes. It happens when the body has not had time to adjust to less oxygen in the air.

In terms of altitude sickness, what is “high elevation”?

Climbing to these altitudes can cause altitude sickness symptoms such as:

  • High Altitude: 8,000 to 12,000 feet above sea level is considered a “high altitude.”
  • Very High Altitude: 12,000 to 18,000 feet in altitude.
  • Extremely high altitude: 18,000 feet or more.

To put it into perspective, New York City is 33 feet above sea level. Denver (the “Mile High City”) stands at 5,000 feet, while several Rocky Mountain ski resorts are 11,000 feet or more. The Grand Canyon has an elevation of 6,600 feet above sea level. Mount Everest has a summit elevation of over 29,000 feet.

Risk Factors for Developing Altitude Sickness

Risk factors for developing altitude sickness include a prior episode of altitude sickness, age, a rapid rate of ascent, sleep deprivation, physical exhaustion, dehydration, and pre-existing medical conditions. Pregnant women are also at an increased risk of altitude sickness. It is important to be aware of the risk factors and take precautions when traveling to high altitudes.

How To Know If You Have Altitude Sickness

The most common symptoms of altitude sickness are headache, nausea, dizziness, and fatigue. These symptoms may occur after spending four hours or more at an altitude greater than 2,500 meters. You may also experience shortness of breath, decreased appetite, difficulty sleeping, and increased urination.

It is also important to look for signs of more serious altitude sickness, such as coughing blood, confusion, and difficulty walking.

How Long Does It Take to Adapt to Higher Elevations?

mountain rage view under blue sky during daytime

It takes time for your body to adjust to altitude changes, and acclimatization is necessary to avoid altitude sickness. The amount of time it takes to acclimatize depends on how quickly your body can adjust.

Generally, it takes about a day for every 1,000 feet gained in elevation for the body to become accustomed to the changes. So, if you are planning a trip to an elevation of 8,000 feet, it is recommended that you spend a full day at that elevation before attempting any strenuous activities.

Your body can adjust even faster if you give it some help. One way to help your body adjust is to drink plenty of fluids and get plenty of rest. You should also eat light meals and avoid eating anything high in fat or fiber.

Moving slowly and taking frequent breaks when ascending to a higher elevation is also important. Finally, if you are experiencing any symptoms of altitude sickness, make sure you descend immediately and seek medical attention if necessary.

Nutrition Tips For Staying Healthy at High Elevations

Nutrition plays an important role in staying healthy at high elevations. While it is important to stay hydrated, eating the right foods will also help you avoid altitude sickness. A balanced diet that includes carbohydrates, proteins, fats, and vitamins can help your body cope with lower oxygen levels.

Eating small, frequent meals throughout the day can help your body adjust to the altitude and provide enough energy to stay active and alert. It is important to avoid processed foods, refined sugars, and saturated fats, as these can all run down your energy levels.

Additionally, incorporating nuts, seeds, legumes, and leafy greens will help keep your body functioning optimally. Supplementing with vitamins such as Vitamin C and Vitamin E may also be beneficial for reducing symptoms of altitude sickness.

Finally, drinking herbal teas such as ginger or chamomile may help reduce nausea and fatigue. Eating a healthy diet at high elevations will ensure that your body has the resources to remain healthy and cope with the environment.

Tips For Keeping Hydrated at Higher Elevations

When you’re at high elevations, it’s important to ensure you’re staying hydrated. Dehydration can exacerbate the symptoms of altitude sickness and make it worse. To keep your body properly hydrated, you should drink plenty of water or other fluids before and during your mountain adventure.

Caffeinated beverages, such as coffee and soda, should be avoided as they can act as diuretics and cause further dehydration. Drinking more fluids than you would at lower elevations is also important since the air is drier, and your body will lose more moisture.

Also, try to avoid alcohol as it can make altitude sickness worse. Eating foods high in water content, such as fruits and vegetables, can also help you stay hydrated.

How To Return Home Safely After A Mountain Adventure

No matter how exciting your mountain adventure is, it’s important to take time to safely return back home. The best way to do this is to reduce your altitude gradually. This allows your body to adjust to the changing elevation and helps avoid altitude sickness.

Start by descending 500 feet and then stop for a few hours before continuing the descent. As you descend, be aware of any symptoms of altitude sickness that may develop. If you begin feeling sick, stop and wait until you feel better before continuing the descent.

Additionally, make sure to stay hydrated and eat regularly while descending. This will help keep your body functioning properly and increase your chances of a safe return home.


Altitude sickness is a very serious condition that can occur when a person travels to a high altitude without gradually acclimatizing. It is most prevalent at 8,000 feet or higher and can lead to serious health issues if not treated properly.

To avoid altitude sickness, it is important to properly acclimatize to the environment and take extra steps to remain hydrated and nourished. By taking the necessary precautions, you can ensure that you stay safe and healthy during your mountain adventures!