Hiking in the high mountains is rewarding for the beauty of the landscapes and the discovery of a new environment. But it also comes with contraindications that cannot be overlooked.
Risks at high summits
Mountain hiking involves walking for a relatively long duration on a levelled route at a sustained pace. Good physical condition and a strong mental attitude are therefore required to complete the circuit. In practice, the mountains often bring sudden weather changes and significant temperature variations between day and night. At high altitude, the thin atmosphere and intense solar radiation add further challenges. All these factors expose the hiker to a range of risks that must not be taken lightly. To guard against these hazards, it is recommended to equip yourself with the right gear for the adventure.
Contraindications while walking
Thirst is the enemy of walking activities. Having something to drink on you at all times is essential and mandatory when hiking. At altitude, the body loses water through dehydration — on average 200 ml per hour, or 1 litre over 5 hours of continuous effort. Therefore, carrying a sufficient water supply is the best solution.
Some people are sometimes tempted to eat unmelted ice instead of drinking water. However, this can cause stomach problems. Moreover, neither snow nor ice can replace the required amount of water, as they do not contain enough of the minerals the body needs. Consuming these is therefore only useful as a last resort.
It is not uncommon for a hiker to eat very little while walking. A lack of appetite can stem from aversion to food at altitude. Yet the body needs regular fuel to complete a long route. Before setting off, it is advisable to follow a specific diet based on rice, pasta or potatoes, to build up sufficient energy reserves.
Acute Mountain Sickness
Acute Mountain Sickness typically occurs above 3,500 metres and is most often caused by oxygen deficiency linked to ascending too quickly in altitude.
It is strongly advised that beginner hikers do not exceed 2,500 metres. This restriction will help prevent Acute Mountain Sickness (AMS) and its complications. The effects vary from person to person, but the symptoms are clear: headaches, sleep disturbances, loss of appetite, dizziness, nausea or vomiting typically appear within 4 to 8 hours. The effects of the illness can last for 2 to 3 consecutive days. If you continue climbing despite these warning signs, you risk developing serious complications such as pulmonary oedema and/or cerebral oedema.
Rest assured, most healthy trekkers acclimatise well to altitude. You simply need to follow a few rules:- ascend gradually (300 to 500m of elevation gain per day on average above 3,500m)
- avoid unnecessary physical exertion
- drink plenty of water, tea and soup (around 3 liters per day)
Age range
To go hiking, there are no age-related contraindications. Children as well as older people can walk at altitude. A child of 6 can walk up to 6 kilometres and a teenager can easily cover the same distances as an adult.
Before embarking on an adventure, it is important to have a check-up with your GP or cardiologist. There are also specialist assessments available from mountain medicine practitioners.
