Altitude Adaptation: The Science of Acclimatising Safely at High Elevations

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Altitude sickness often begins above 2,500 metres due to reduced oxygen pressure, affecting even healthy travellers. To acclimatise safely, ascend gradually, ideally no more than 300–500 metres per day once above 3,000 metres. Schedule rest days every few days to allow your body to adjust. Early symptoms like headache, dizziness and insomnia should never be ignored; they’re signs your body needs more time.

Boost your oxygen efficiency by staying hydrated and avoiding alcohol or sedatives, which can suppress breathing. Foods rich in iron (like lentils or spinach) support red blood cell production, aiding oxygen transport. Portable pulse oximeters can help monitor oxygen saturation levels, and medications like acetazolamide may be used preventively under medical guidance. If symptoms worsen, descend immediately because altitude sickness can escalate quickly.

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