High Altitude Backpacking Tips
If you’ve ever looked at beautiful, backcountry, western mountainscapes and thought, “Man, I wanna backpack THERE!” (same), today’s blog is for you. I’m tackling the topic of high altitude backpacking tips. While these can apply to a variety of scenarios like skiing, day hiking, or even just visiting a high altitude area for a relaxing vacation, high altitude backpacking is definitely the focus.
I want to caveat this with the note that my experience only extends to about 14,505 feet (shoutout Mt.Whitney)! While I’ve spent quite a bit of time above 10,000 ft., this is not a blog for someone looking for advice about going higher than 14,000, like say, shooting for the seven summits.
I do think this blog will be pretty helpful if you plan to visit somewhere like Colorado for a summer backpacking trip, coming from lower elevations.
These high altitude backpacking tips will help you prevent altitude sickness on your next adventure, and also help you spot the signs of altitude sickness (and know what to do about them) if the aforementioned prevention tips don’t work.
High Altitude Backpacking Tip #1: ACCLIMATE
Let’s start off with what I think is the BIGGEST MISTAKE most people make when getting into high altitude backpacking trips — that mistake is either not taking ANY time or not ENOUGH time acclimate.
Acclimating is SO important for a successful high altitude backpacking trip. The best way to prevent altitude sickness is by giving your body time to adjust to higher altitudes without exerting yourself too much too soon. The more time you can give yourself the better.
I know it can be hard with limited PTO, but acclimating can be the difference between a successful backpacking trip and having to call it quits due to altitude sickness before you really even start.
Let’s use Colorado as an example. Say you’re going on a loop that averages around 10,000 feet (not at all unheard of here in my home state), and you’re coming from somewhere near sea level…
Personally, I’d try to plan it so I arrive in Denver (or wherever you are flying/driving into) and have at least one day there at “mid-altitude” around 5,280 feet. Then I’d want to spend at least 1-2 more days at a higher altitude, maybe close to where you’ll be starting your trip. If you can spend even longer, that’s even better.
I’ve seen some mountaineers get bourgeois with it and rent hypoxic tents to sleep in. This helps your body get used to operating with less oxygen, but personally I’ve never tried it. I think for most people it’s more practical to just try and spend more time at high altitude before you begin your trip, or as the beginning portion of your trip.
High Altitude Backpacking Tip #2: TRAIN
If you live at lower altitudes, there are still ways you can prepare for a high altitude backpacking trip before you leave and get a chance to acclimate. Aerobic training and anything that will increase your VO2 max (the amount of oxygen your body can use) will help you prepare for high altitude exertion. Think of activities like running, biking and swimming to prepare for your high altitude adventures and prevent altitude sickness.
High Altitude Backpacking Tip #3: HYDRATE
The next most important thing you can do to prepare your body for high altitude excursions and to prevent altitude sickness is drink LOTS of water! It’s very easy to get dehydrated at higher altitudes. Our bodies are respirating more and working harder, which means we go through water faster, even if you’re not physically active. Hydration is key to successful trips at high altitudes.
High Altitude Backpacking Tip #4: AVOID ALCOHOL
In that same vein, because we can so easily become dehydrated at higher altitudes. I’d highly recommend avoiding alcohol on your high altitude trips. Alcohol will hit you a lot faster and make you even more dehydrated than you are used to. I currently live at about 9,000 ft., and it only takes me 1-2 beers to feel buzzed. When I lived lower, it might take me 3-4. In my opinion, it’s not even worth trying 1-2 beers while you are trying to get your body to acclimate. Avoid alcohol now, and MAYBE celebrate your successful high altitude backpacking trip with a beer or two when you’re done.
High Altitude Backpacking Tip #5: START SLOW
Another go-to high altitude backpacking tip and a great way to prevent altitude sickness is to start slow. Just like it’s better to acclimate slowly, it’s best to increase your mileage gradually at higher altitudes. Don’t plan a monster first day for yourself. Ease your body into high altitude exertion so it can adapt and, hopefully, do some monster days later on.
High Altitude Backpacking Tip #6: SLEEP LOW
Once you are out on your adventure, in addition to starting slow, you’ll want to sleep LOW. It’s easy to remember because it rhymes: start slow, sleep low.
Sleeping at lower relative elevations on your high altitude backpacking trip will help your body recover overnight and help you get better sleep.
If you are around 10,000 feet, try not to increase each night’s sleeping altitude more than about 1,500 feet. For example, if you slept your first night at 10,000 feet, try not to sleep any higher than 11,500 the following night.
If you are doing a trail like the JMT, or Nüümü Poyo, you will be traveling over many mountain passes and through valleys. Plan your camp spots as low in the valleys as you can to help your body recover from strenuous days.
High Altitude Backpacking Tip #7: EAT!
This high altitude backpacking tip may seem like a given, but it’s easier said than done. Eating at high altitudes is very important. People tend to lose their appetites, so it becomes easy to get into extreme calorie deficits. Try to pack foods that you can eat even on your worst days, and also try to bring a variety. Things you can usually eat might all of a sudden seem totally unappealing at 10,000 ft. And even if all the food you have sounds disgusting, try to get yourself to eat as much as possible. Your body will need the fuel.
High Altitude Backpacking Tip #8: PREPARE FOR MOODINESS
While altitude certainly has a lot of physical effects on the body, something I don’t hear about as much is the psychological effects altitude has on you while backpacking. I’ve noticed over the years that altitude can make me very moody and sometimes even quite sad. I’ve talked with other backpackers who have experienced similar feelings as well.
I assume the depleted oxygen and physical exertion just end up taking a toll on your mood as well as your body, but it’s easier to deal with if you are prepared for it.
On thru-hikes as soon as I realize, “oh I’m probably feeling like this because we’ve been over 10,000 feet for the last week,” it helps me deal with things a bit better.
Packing things like hot teas or little candies can help with these feelings, too. It’s amazing what sucking on a jolly rancher can do while you’re slogging up a tough pass. Same goes for a nice, hot cup of earl grey at the end of a long day.
High Altitude Backpacking Tip #9: MEDICATIONS
If you have a history of dealing with altitude sickness or won’t have enough time to acclimate, try talking to your primary care doctor about a prescription for Acetazolamide (previously sold as Diamox). It’s a medication that can help prevent or deal with altitude sickness. Obviously, your doctor will know best whether this is the right choice for you and this is not medical advice. Acetazolamide does come with side effects so be sure to understand the full scope of what it does before you decide to bring it on a trip.
I’ve luckily never had to take it so I can’t really speak to that experience but I know it’s a diuretic and can make you more sensitive to sunlight. Two things that aren’t great for high altitude backpacking. However, they’re both better than altitude sickness.
High Altitude Backpacking Tip #10: KNOW THE SIGNS OF ALTITUDE SICKNESS & HOW TO DEAL WITH THEM
If, unfortunately, none of the aforementioned methods of preventing altitude sickness are successful, it’s very important to know the signs of altitude sickness and what to do when they occur.
Initial signs of altitude sickness are:
Headache
Nasuea (Feeling or being sick)
tiredness/exhaustion
Loss of appetite
Dizziness
Difficulty sleeping
If you are experiencing these symptoms be sure to tell someone you are with, and to rest at the altitude you are at. Don’t keep trying to go higher. You can take medications like Acetazolamide or Ibuprofen to deal with the symptoms (again this is not medical advice, be sure to talk to a doctor). Try drinking lots of water and eating while you are resting.
If the symptoms subside, you can keep going. If they don’t, you should get to a lower altitude. It’s best to go at least 1,000 to 3,000 feet lower to relieve the onset of altitude sickness.
If you start to experience:
Worsening symptoms (feeling super ill/nauseos/extreme headache)
Confusion
Problems with balance/ coordination
Hallucinations (auditory or visual)
Shortness of breath, even at rest
Cough (or coughing up frothy or bloody spit)
Have blue or grey skin, lips, tongue or nails (on brown or black skin this may be easier to see on the palms of the hands or the soles of the feet)
Very sleepy or difficult to wake
You need to get to a lower altitude and seek medical help IMMEDIATELY.
HACE (high altitude cerebral edema, swelling of the brain) and HAPE (high altitude pulmonary edema, fluid in the lungs) are both rare, but deadly forms of altitude sickness and require immediate medical attention.
While altitude sickness can be very serious, there are lots of ways to deal with and prevent it all together. I hope these high altitude backpacking tips help you find even a fraction of the beauty that is open for exploration in the backcountry.