Altitude Training for Your Kilimanjaro Climb

Mount Kilimanjaro stands at 5,895 meters (19,341 feet) above sea level, and one of the greatest challenges climbers face is adjusting to the lower oxygen levels at higher altitudes. Altitude sickness, also known as Acute Mountain Sickness (AMS), can affect anyone, regardless of fitness level. Preparing for the effects of altitude is a critical aspect of your Kilimanjaro climb, and while you can’t fully simulate high altitudes beforehand, there are ways to improve your chances of success.

1. Understanding Altitude Sickness

Altitude sickness occurs when your body doesn’t adjust to the reduced oxygen at higher altitudes. The air pressure decreases as you climb, which means your body receives less oxygen with each breath. Symptoms typically start to appear above 2,500 meters (8,200 feet).

Common Symptoms of Altitude Sickness:

• Mild Symptoms:

  • Headaches
  • Dizziness
  • Nausea or vomiting
  • Shortness of breath
  • Fatigue
  • Loss of appetite

• Severe Symptoms:

  • Confusion or inability to walk straight
  • Shortness of breath even at rest
  • Severe headache unrelieved by painkillers
  • Fluid buildup in the lungs (High-Altitude Pulmonary Edema – HAPE)
  • Swelling in the brain (High-Altitude Cerebral Edema – HACE)

While mild symptoms can be managed with rest and hydration, severe cases of altitude sickness are dangerous and require immediate descent. Maramatta Safaris guides are well-trained to monitor and assist with altitude-related issues during the climb.

2. Acclimatization Strategies

Acclimatization is the process by which your body gradually adapts to high altitudes. The best way to acclimatize is to ascend slowly and allow your body time to adjust to the reduced oxygen levels.

Important Acclimatization Techniques:

• Climb High, Sleep Low: Trek to a higher altitude during the day, but descend to a lower altitude to sleep. This gives your body a chance to adjust without overstressing it.
• Pacing: Walk slowly, even if you feel strong. Rushing increases your heart rate and breathing, which uses more oxygen and can lead to fatigue and symptoms of altitude sickness.
• Rest Days: Include rest days to help your body adjust to the higher altitudes. On Kilimanjaro, routes like the Lemosho and Machame routes have built-in acclimatization days.
• Stay Hydrated: Drink plenty of water (3–4 liters a day) to stay hydrated, which helps your body acclimatize more effectively.
• Eat Well: Eating a balanced diet, especially carbohydrates, helps maintain your energy levels at altitude.

3. Pre-Trip Altitude Training

While it’s impossible to replicate Kilimanjaro’s altitude before you arrive, there are several ways to prepare your body to better handle high-altitude conditions.

1. Train at Elevation

If possible, train at higher altitudes before your climb. Spend time hiking or running at altitudes above 2,500 meters (8,200 feet) to expose your body to lower oxygen levels and help it adapt. Consider hiking in mountain ranges like the Rockies, Alps, or Andes if accessible.

2. Use an Altitude Training Mask

Altitude training masks restrict airflow, simulating the feeling of breathing in a low-oxygen environment. While these masks don’t replicate the actual decrease in oxygen found at higher altitudes, they can help improve your lung capacity and strengthen your respiratory system.

3. Simulated Altitude Rooms

If you have access to a gym with a simulated altitude chamber, you can train in a controlled environment that mimics the air pressure at higher altitudes. Spending time in such environments can improve your body’s ability to utilize oxygen efficiently.

4. Interval Training for Lung Capacity

High-Intensity Interval Training (HIIT) helps build your lung capacity and improves oxygen uptake efficiency. Alternate between periods of intense activity (like running or cycling) and recovery periods to boost your aerobic endurance.

4. Breathing Techniques for Altitude

Controlled breathing techniques can help you conserve energy and maintain a steady oxygen supply as you ascend higher on Kilimanjaro.

Techniques to Practice:

• Diaphragmatic Breathing (Belly Breathing): Breathe deeply into your diaphragm, allowing your stomach to rise and fall. This helps maximize oxygen intake and reduces shallow chest breathing, which is inefficient at high altitudes.

• Paced Breathing: On steep inclines, synchronize your breathing with your steps. For example, inhale deeply over two steps, and exhale fully over two steps. This slow, controlled breathing helps conserve energy.

• Exhale Fully: Make sure you’re fully exhaling, especially at higher altitudes. Incomplete exhalation can lead to the buildup of carbon dioxide, contributing to fatigue and headaches.

5. Use of Medications

Some climbers use medication to help prevent or treat altitude sickness. Always consult with your doctor before taking any altitude-related medication.

Common Medications for Altitude:

• Diamox (Acetazolamide): Helps reduce the risk of altitude sickness by encouraging deeper breathing and aiding in the removal of carbon dioxide from your bloodstream. It’s often taken starting a day or two before the ascent and continued throughout the climb.
• Ibuprofen or Paracetamol: Can help manage headaches and mild discomfort at altitude.
• Dexamethasone: A steroid sometimes used in severe cases of altitude sickness to reduce swelling in the brain (HACE).

6. Choosing the Right Route for Acclimatization

Not all Kilimanjaro routes provide the same opportunities for acclimatization. Some routes are longer and allow your body more time to adjust to the increasing altitude, reducing the risk of altitude sickness.

Recommended Routes for Better Acclimatization:

• Lemosho Route: One of the longest and most scenic routes, offering gradual altitude gain and extra days for acclimatization.
• Machame Route: Known as the “Whiskey Route,” it has a good balance of gradual acclimatization and beautiful scenery. It’s longer than the Marangu route, allowing more time for your body to adjust.
• Rongai Route: Starts on the northern side of the mountain and has a gentler ascent, allowing for better acclimatization, though it’s slightly shorter than the Lemosho and Machame routes.

7. Mental Preparation for Altitude

Mental toughness is essential for handling altitude challenges. Many climbers find the combination of physical strain and altitude-related symptoms can be mentally exhausting. Here’s how to stay mentally prepared:

Strategies:

• Stay Positive: Trust your preparation, listen to your body, and stay positive, even when the climb gets tough.
• Rest When Needed: Don’t be afraid to take breaks. Climbing Kilimanjaro is not a race, and moving slowly is part of the strategy for success.
• Communicate with Guides: Your Maramatta Safaris guides are there to help. Communicate how you’re feeling, and don’t hesitate to ask for advice or adjustments to the pace if needed.

Conclusion

Preparing for altitude is one of the most important steps in ensuring a successful Kilimanjaro climb.

While you can’t fully acclimate before arriving, training your body to be physically fit, improving your cardiovascular and respiratory systems, and understanding how to manage altitude-related symptoms will greatly increase your chances of reaching the summit.

With the expert guidance of Maramatta Safaris, you’ll be well-supported throughout your journey to the Roof of Africa!