High-altitude hiking is appealing for its stunning scenery and the thrill of exploring a new environment. However, it also comes with contraindications that must not be overlooked.
Risks on high peaks
Mountain hiking involves walking for a relatively long time over uneven terrain at a sustained pace. Good physical condition and a solid mental attitude are essential to complete the route safely. In practice, mountains frequently bring sudden weather shifts and wide temperature swings between day and night. Furthermore, high altitude brings a rarified atmosphere and intense solar radiation. All these factors expose hikers to risks that should not be taken lightly. To prevent these hazards, carrying suitable gear for the expedition is highly recommended.
Contraindications while walking
Thirst and walking do not mix well. Having something to drink on hand at all times is essential and mandatory when hiking. Above sea level, the body quickly loses water through dehydration—averaging around 200 ml per hour, or 1 litre for 5 consecutive hours. Therefore, carrying an adequate water supply is the best solution.
Some people are tempted to ingest unmelted ice instead of water. However, this can cause stomach pain. Furthermore, neither snow nor ice can replace the necessary water intake, as they lack the mineral salts essential for the body. Consuming them should strictly remain a last resort.
It is not uncommon for hikers to eat little while walking. A lack of appetite can be triggered by altitude-related nausea. However, your body needs regular fuel to sustain long distances. Before setting off, focus on complex carbohydrates like rice, pasta, or potatoes to build up sufficient energy reserves.
Acute Mountain Sickness
Acute Mountain Sickness typically appears from 3,500 metres upwards and is most often caused by oxygen deprivation linked to ascending too quickly.
Therefore, beginner hikers are strongly advised not to exceed 2,500 metres. This limit helps prevent Acute Mountain Sickness (AMS) and its complications. The effects vary from person to person, but the signs are unmistakable: headaches, sleep disturbances, loss of appetite, dizziness, nausea, or vomiting typically appear within 4 to 8 hours. The after-effects can last for 2 to 3 consecutive days. Continuing to ascend despite these warning signs can lead to severe complications, such as pulmonary oedema and/or cerebral oedema.
Rest assured, most healthy trekkers acclimatise well to altitude. Simply follow a few key rules:- gain altitude gradually (averaging 300 to 500m of elevation gain per day above 3,500m)
- avoid unnecessary physical exertion
- drink plenty of water, tea, and soup (around 3 litres a day)
Age group
When it comes to hiking, there are no age restrictions. Children as well as older people can hike at altitude. A 6-year-old can walk up to 6 kilometres, and a teenager can easily cover the same distances as an adult.
Before heading out on an adventure, it is important to consult your GP or a cardiologist; specialised assessments are also available through mountain medicine specialists.
