Nutrition & AMS while trekking
Trekking is one of the most rewarding adventures out there! From getting to witness magnificent views, enjoying camp life and being isolated in the arms of nature- it truly makes you want to trek again and again! And the BROWNIE point? You are constantly exercising which helps you get healthier and fitter. Who wouldn’t want that?! Sooooo, it is really important to eat well! Maintaining your nutrition intake on high altitude treks also helps with Acute Mountain Sickness- your body has better chances to cope up with the changes in the air and pressure!
In this blog, I have written, from my experience, about how to inculcate good food habits while trekking and everything about AMS.
Let's start with Nutrition first?
It is a given body phenomenon that you burn more food while exercising. Just imagine how much calories you’d be burning when you trek constantly for 4-5 days, 6 hours per day on an average!
This is exactly why you need to, consciously, take care of your diet (I don’t mean the diet to lose weight) while trekking. Here are just a few tips you can practice to keep yourself healthy:
Breakfast-
Never skip your breakfast (or any other meal)! I have come across quite a few people who skip breakfast for their own personal reasons. But no matter what your diet back home is, this is one thing I strongly advise, even if you just take a few bites! Have a proper breakfast because most of the lunches are packed and hence are not as nutrient packed.
Items you can eat during breakfast- Eggs, Cereal, Oats, Milk and Toast
Lunch-
Lunches are usually packed while trekking. Hence carry your own items to give yourself some extra boost!
One of the best foods to eat while trekking is DRY FRUITS and roasted Chana. Substitute chocolates and caffeine filled energy bars with dry fruits. Look for bars that contain Vitamins and Minerals. Though these items do give you instant energy, but on a long term they drain you even more.
Dinner-
I also recommend having a good full dinner. Although it is not advised to have heavy dinner, but in the mountains, while trekking, digestion is near perfect! Some easy to digest trekking food is …. Drum roll please… DAL CHAWAL, SABZI ROTI! Yes, you really don’t need anything magical if you’re eating and drinking well. This simple meal is high in everything- protein, fibre, carbohydrates! They are the best energy foods.
Hydration-
Keep yourself HYDRATED. Whenever you take breaks in between your hike, refuel and carry on. Do not consume a big amount at once. Take small sips and drink enough before you go to sleep. This helps with everything! AMS. Dryness. Heat Strokes.
Other tips:
You can also carry a few packaged items that you can consume as an evening snack- this can be Upma, Maggie, and anything else!
You can also carry fruits like Apples, Bananas and Pomegranate.
I highly recommend that you don’t smoke or drink while trekking. It only affects your stamina and health in the longer run. Alcohol also leads to dehydration that can increase the chances of AMS.
Suggested Read: Want to trek in Uttarakhand. Here's a detailed guide!
After you’re maintaining a proper diet, look after Acute Mountain Sickness Treatment.
Firstly, lets define acute mountain sickness meaning!
Sudden exposure (hence acclimatisation is necessary) to altitudes higher than 8000 ft or sometimes even lower can cause hypoxia. This is due to low pressure and low amount of oxygen in the air. Consequently, the body is deprived of the much needed O2 which leads to disruption in the functioning of the organs.
AMS is quite common and can happen to ANYONE even if the deemed person is physically fit!
Acute Mountain Sickness Symptoms-
Look out for these symptoms to keep a track and to prevent AMS from reaching an unbearable state. Although symptoms may vary from person to person, here is a list that is common:
Dizziness
Headache
Muscle ache
Nausea
Sleeplessness
Tiredness
Vomiting
Breathlessness
Wheezing while breathing
Bluish discoloration of the skin
Congestion
Trouble in walking
State of irritation and confusion
Chest tightening
Acute Mountain Sickness Prevention-
It has been rightly said, “Prevention is better than cure”. Once you start trekking, make sure you are following all the protocols. Especially in places like Ladakh and other high altitude treks.
Suggested Read: Acute Mountain Sickness In Ladakh and How To Deal With It!
How can you prevent AMS?
Acclimatise at your pace. Do not rush on getting on the top. Even summiting Mt. Everest takes more than a month because more than half of the time is taken to strengthen the lungs and just a few to climb!
Avoid smoking and drinking- this severely affects your respiratory processes, altering them and harming them.
Climb at a slower pace. DO NOT rush. Take deep breaths with each step, one at a time. Why in a rush?
Stay HYDRATED and do not skip your meals!
IN ANY CASE, if you start developing these symptoms, Here is what you NEED to do:
Firstly, slow down, take a break and drink some water.
Try to take deeper medicines
You can also consume Diamox, which helps in producing more oxygen in the blood.
In severe cases, it is best to return back.
Suggested Read: Guide to Feminine Hygiene while Backpacking
Other High Altitude Sickness-
Besides AMS, there are two more conditions I would like to talk about, very briefly.
High Altitude Cerebral Oedema (HACO)- HACO is the build of build in the brain- it is quite serious and is highly fatal if the person is not evacuated immediately to a lower altitude.
High Altitude Pulmonary Oedema (HAPO)- In HAPO, the fluid accumulates in the lungs and causes severe coughing and breathlessness. In this case, the best treatment is to descend asap and visit a hospital.
Have any further query? Contact me @ travelwithambika@gmail.com
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