Visiting Peru is a unique experience, full of historical, natural, and cultural wonders, but it also comes with certain challenges, especially if you plan to explore the high Andes Mountains. One of the biggest challenges many travelers face is how to avoid altitude sickness in Peru. This condition can affect anyone visiting cities like Cusco or trekking to high-altitude destinations like Machu Picchu or Rainbow Mountain, especially if they haven’t acclimatized properly.
Altitude sickness can manifest as headaches, nausea, dizziness, and shortness of breath, symptoms that arise due to the lower oxygen levels at higher altitudes. However, with the right advice, you can avoid or reduce these symptoms and enjoy your adventure worry-free. In this article, we’ll guide you through the best practices for avoiding altitude sickness in Peru, from physical preparation before your trip to recommendations on how to acclimatize and what to do if you start to feel unwell.
What is Altitude Sickness?
Altitude sickness, also known as mountain sickness or, in Peru, soroche, is a set of symptoms that occur when the body does not properly adapt to high altitudes. This happens due to the lower amount of oxygen in the air as you ascend. Altitude is generally considered high when it exceeds 2,500 meters (8,200 feet) above sea level, although the risk increases considerably above 3,500 meters (11,500 feet).
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Common symptoms of altitude sickness
When traveling to Arequipa, even from Lima, which is relatively close, I experienced altitude sickness on the bus. I felt ill, almost vomited. You should know that millions of travelers experience this throughout the year when traveling to Peru, whether in the Andes or even near Lima. This is due to the pressure, and the symptoms vary from person to person.
To how to avoid altitude sickness in Peru, it’s essential to understand the causes and follow the right steps, as I’ll describe below. By taking proper precautions, you can minimize the discomfort and enjoy your trip without the effects of altitude sickness.
- Headaches: This is one of the most common symptoms of altitude sickness, caused by a lack of oxygen in the brain.
- Nausea and vomiting: Upset stomach is common due to the lack of oxygen and the body’s adaptation to the altitude.
- Dizziness and fatigue: People may feel weak, tired, and have difficulty standing or moving, even after minimal exertion.
- Shortness of breath: At higher altitudes, the lungs have to work harder to get oxygen, which can cause shortness of breath, especially during exertion.
- Insomnia: The lack of oxygen also affects sleep, causing difficulty falling asleep or resting well.
- Swelling: In some severe cases, fluid may accumulate in the hands, feet, or face, which is a sign that altitude sickness is worsening.
- Confusion or loss of coordination: In more severe cases, the brain begins to malfunction, leading to confusion and difficulty coordinating movements.
According to studies, around 20% to 40% of people who travel to altitudes above 2,500 meters experience some degree of altitude sickness.
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Types of altitude sickness
When traveling to high-altitude destinations like Cusco, Machu Picchu, or the Inca Trail, it’s essential to be aware of the different types of altitude sickness that can occur. Although they share common symptoms, the severity and treatment options vary depending on the type of altitude sickness. Understanding the different types can help you identify and address the issue promptly, ensuring you can continue to enjoy your adventure in Peru.
1. Acute Mountain Sickness (AMS)
This is the most common and mild form of altitude sickness, usually occurring at altitudes above 2,500 meters (8,200 feet). AMS typically develops within the first 6 to 12 hours of exposure to high altitudes. It is often caused by a rapid ascent without allowing the body time to acclimatize.
Treatment
AMS usually resolves with rest, hydration, and descending to a lower altitude. Taking medications such as Sorochipil or Diamox can help alleviate symptoms, but the most effective solution is simply to descend to a lower altitude. Avoiding physical exertion and allowing the body to adjust will also help.
2. High Altitude Pulmonary Edema (HAPE)
HAPE is a more severe form of altitude sickness that affects the lungs, leading to fluid accumulation in the lungs. This condition is dangerous and can be life-threatening if not treated promptly. It usually occurs at altitudes above 3,500 meters (11,500 feet) and is often caused by a rapid ascent without proper acclimatization.
Symptoms:
- Shortness of breath even at rest
- Coughing, often with a frothy sputum
- Extreme fatigue and weakness
- Chest tightness or pain
- Difficulty walking or balancing
Treatment:
HAPE is a medical emergency and requires immediate attention. The most important treatment is descending to a lower altitude as quickly as possible. Oxygen therapy is often used to help with breathing, and in some cases, medications like nifedipine may be used to help reduce pulmonary pressure. Immediate medical attention is necessary if you suspect HAPE.
3. High Altitude Cerebral Edema (HACE)
HACE is the most severe and dangerous form of altitude sickness, affecting the brain. It occurs at high altitudes, generally above 4,000 meters (13,123 feet), and is caused by swelling in the brain due to a lack of oxygen. HACE is life-threatening and requires immediate action.
Symptoms:
- Severe headache that does not improve with medication
- Confusion or difficulty thinking clearly
- Loss of coordination or imbalance (ataxia)
- Hallucinations or irrational behavior
- Vomiting
- Unconsciousness in severe cases
4. Chronic Mountain Sickness (CMS)
Chronic Mountain Sickness occurs in individuals who have lived at high altitudes for an extended period of time. It is most common in populations living at elevations above 3,500 meters for many months or years. This condition develops due to long-term exposure to low oxygen levels and can cause long-lasting symptoms.
Symptoms:
- Extreme fatigue and weakness
- Difficulty breathing (even while resting)
- Cyanosis (bluish color to lips or skin)
- Poor appetite and sleep disturbances
- Swelling in the hands, feet, and face
Why is Peru prone to altitude sickness?
Peru is a stunning country, but its mountainous geography makes it prone to altitude sickness. Located in the heart of the Andes, with mountains soaring to over 6,000 meters above sea level, places like Cusco, Arequipa, and famous destinations such as Machu Picchu and Ausangate are already above 3,000 meters, increasing the likelihood of travelers experiencing altitude sickness. Understanding how to avoid altitude sickness in Peru is crucial for anyone visiting these high-altitude areas, as it helps ensure a safe and enjoyable experience without the discomfort of altitude-related issues.
On my travels, for example, when I went up to Cusco or even Arequipa, I noticed that simply being at high altitudes, sometimes even on short trips, can take its toll. Many trekking routes, such as the Inca Trail and the Salkantay trek, pass through these high-altitude areas, requiring travelers to acclimatize properly. Sometimes, the speed at which we ascend and the lack of time to adapt to the altitude make altitude sickness an unwelcome companion.
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How to avoid altitude sickness in Peru
But don’t let altitude sickness stop you from exploring the world! In this section, if you’re wondering how to avoid altitude sickness in Peru, read our top tips as expert guides to the heart of the Inca country. We’ll share with you the best practices and advice to ensure you have a safe and enjoyable journey.
1. Aclimatación gradual
If you’re going to Cusco or any other high-altitude city, it’s essential to spend at least two days in a mid-altitude town (like the Sacred Valley, at 2,800 meters) before ascending to higher altitudes. This will give your body the necessary time to acclimatize.
- Day 1: Arrive in Cusco. Use the day to rest and explore at a leisurely pace, without overexerting yourself.
- Day 2: Take a light hike around Cusco or visit nearby sites in the Sacred Valley. Keep your hikes to no more than 3-4 hours.
- Day 3: If you’re feeling well, you can begin ascending to higher areas, such as the Inca Trail or Machu Picchu, where I recommend walking slowly and taking frequent breaks.
Recommendations:
- Avoid strenuous trekking in the first few days after your arrival.
- Make sure you get a good night’s sleep to aid acclimatization.
2. Take it slow
Gradual ascent is key to avoiding altitude sickness. In addition to avoiding climbing too quickly, here are some exercises you can do before your trip to prepare:
Recommended exercises:
- Cardiovascular training: Do aerobic exercises, such as walking uphill, jogging, or cycling. Be sure to gradually increase the difficulty to simulate the feeling of hiking at altitude.
- Breathing exercises: Practice deep breathing (such as diaphragmatic breathing) to increase lung capacity.
- Elliptical or incline treadmill training: This helps prepare your body for climbing steep terrain.
Recommendations:
During your trek, it is vital to walk slowly and take breaks every 30 minutes, especially on routes like the Salkantay treks and Rainbow Mountain.
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3. Stay hydrated
Hydration is key to avoiding altitude sickness. Here’s a small table with the recommended amount of water based on your weight and height:
| Weight (kg) | Recommended Water Intake per Day (liters) |
|---|---|
| 45 – 60 kg | 2.5 liters |
| 60 – 80 kg | 3 liters |
| 80 – 100 kg | 3.5 liters |
| 100 kg + | 4 liters |
Recommendations:
Always carry a reusable water bottle and make sure to drink throughout the day.
Avoid caffeinated and alcoholic beverages, as they dehydrate the body.
4. Get enough rest
Rest is essential for your body to adjust to the altitude. Here are some recommendations:
- Sleep well: During your first few days at altitude, it’s important to get 7 to 8 hours of sleep each night.
- Breaks during the trek: Take frequent breaks every 1-2 hours of hiking. If you feel your body struggling, it’s best to rest for longer.
Jet Lag
Jet lag can affect your first few days in Peru, especially if you’re traveling from distant time zones. Symptoms include fatigue, difficulty sleeping, and disorientation. To minimize it:
- Try to rest the day before you travel.
- Upon arrival in Peru, avoid sleeping in the early morning.
- Drink water and gradually adjust your meal schedule.
5. Light meals
A proper diet is essential during your acclimatization. Understanding how to avoid altitude sickness in Peru goes beyond just acclimating your body, your diet plays a key role in how well you adapt. Here is a list of recommended and prohibited foods:
Recommended foods:
- Light soups (chicken, vegetable, or quinoa).
- Fresh fruits (such as bananas, apples, and pears).
- Whole grains, rice, potatoes.
- Lean meats (chicken, fish).
- Natural juices (without added sugar).
Prohibited foods:
- Very fatty or heavy foods (such as fried foods, excessive red meat).
- Foods with a lot of salt (can cause water retention).
- Whole dairy products or heavy foods that can be difficult to digest at altitude.
6. Preventive medication
While not all travelers need preventive medication, some choose to take acetazolamide (Diamox) to prevent altitude sickness. However, it is always essential to consult a doctor before using any medication.
Recommendations:
- Always buy with a prescription: Medication for altitude sickness must be prescribed by a doctor. Do not take any medication without consulting a doctor first.
- If you are looking for over-the-counter medications in Peru, some that may help relieve mild symptoms of altitude sickness are:
- Paracetamol (for headaches).
- Ibuprofen (for muscle aches or inflammation).
- Acetylsalicylic acid (Aspirin) (for relief of mild pain and fever).
Remember that it is always best to consult a doctor before taking any medication, especially if you have a medical history.
7. Get in shape before you go
Good overall fitness can help your body handle the extra effort required at high altitude. While fitness doesn’t directly prevent altitude sickness, a strong, fit body can better withstand the effects of the climate, physical exertion, and adaptation to reduced oxygen.
Recommendation:
- Do cardiovascular exercise such as walking, running, cycling, or swimming for at least 4-6 weeks before your trip.
- Take hikes in hills or mountains to simulate altitude conditions.
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How to treat altitude sickness
If you’re already experiencing the first symptoms of altitude sickness, it’s important to take action quickly to prevent the situation from worsening. Knowing how to avoid altitude sickness in Peru is crucial in these moments, especially on demanding high-altitude routes like the ancascocha trek to machu picchu 5 days where elevation gain is significant and the body needs time to adapt. If you’re out trekking or exploring and experience symptoms of altitude sickness, such as headache, nausea, dizziness, or difficulty breathing, it’s crucial to remain calm and follow the correct procedures.
1. Immediate rest
Rest is the first thing you should do. If you feel unwell during a trek, stop immediately. Do not continue ascending, as altitude sickness will worsen if you don’t descend or take time to rest. Speak with your guide; they are trained to handle these situations and can offer you assistance with emergency medication.
What to do?
- Stop the trek and find a place to rest.
- Speak with your guide so they can assist you and offer emergency medication.
- Descend to a lower altitude (most importantly). If possible, descend at least 500 meters or more, as there is more oxygen at lower altitudes, and you will recover faster.
2. Oxygen supplementation
In emergency situations, when symptoms are severe and you are short of breath, you may be offered supplemental oxygen. Supplemental oxygen is necessary for those experiencing a severe lack of oxygen in the blood, which can cause confusion or difficulty breathing.
- Supplemental oxygen is usually administered through a mask or tube.
- This treatment is primarily used in severe situations where altitude sickness is seriously affecting breathing.
- Remember: If at any time you feel you cannot breathe well, ask your guide or available medical personnel for help, as supplemental oxygen may be necessary.
3. Medications
There are medications that can help relieve the symptoms of altitude sickness, and some are readily available in Peru. Below are some of the most common medications:
- Common medications for altitude sickness:
- Sorochipil: This is a commonly used medication in Peru to treat altitude sickness. It is available at local pharmacies and is very popular among travelers. It comes in tablet or capsule form.
- Diamox (acetazolamide): This is one of the most common medications for preventing and treating altitude sickness. It helps speed up acclimatization. While a prescription isn’t required in Peru, it’s best to consult a doctor before taking it.
| Product | Price in Dollars (USD) | Price in Soles (PEN) | Price in Pounds (GBP) |
|---|---|---|---|
| Sorochipil (10 tablets) | $5 – $7 | S/18 – S/25 | £4 – £5 |
| Diamox (acetazolamide, 30 tablets) | $15 – $20 | S/55 – S/75 | £12 – £15 |
4. Natural Remedies
In Peru, coca tea is one of the most popular natural remedies for relieving the symptoms of altitude sickness. The coca leaf has properties that help improve blood circulation and relieve headaches. It is also widely used by Andean communities living at high altitudes.
- Coca tea: You can easily find it in almost every store or market in Peru. It is very effective for calming headaches and improving oxygenation.
- Other natural remedies:
- Ginger: Ginger, in tea or in small doses, can help reduce nausea, a common symptom of altitude sickness.
- Peppermint infusions: These help soothe the stomach and reduce dizziness.
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Do natural remedies really work for altitude sickness?
When traveling to high altitudes, such as those found in Cusco, Machu Picchu, or on the Salkantay Trek, it’s common to seek natural remedies to alleviate altitude sickness. In Peru, many travelers turn to traditional solutions, like coca tea or other folk remedies, to treat headaches, nausea, and other bothersome symptoms. But are these natural remedies truly effective?
Coca leaf
The coca leaf is one of the most emblematic natural remedies of the Andean regions, where it has been used since pre-Incan times. Knowing how to avoid altitude sickness in Peru often includes utilizing traditional remedies like coca leaves. Coca leaves contain alkaloids that, according to local inhabitants, help improve circulation and alleviate the effects of altitude, such as headaches and fatigue. Coca tea, made with the dried leaves, is very popular and commonly consumed in Peru, especially in high-altitude areas.
Does it really work?
Although coca has properties that may help improve overall well-being at high altitudes, science has not fully confirmed its effectiveness in significantly preventing or treating altitude sickness. However, many travelers report that coca tea provides relief from mild symptoms, such as nausea and headaches, making it a popular and safe option.
Florida water
Florida water is another popular natural remedy in Peru, especially among tourists overwhelmed by the symptoms of altitude sickness. It’s a scented lotion primarily used to relieve headaches and dizziness. Florida water has a strong fragrance that, according to locals, helps clear the mind and relieve pressure in the head.
Does it really work?
While there’s no scientific evidence that Florida water directly addresses the symptoms of altitude sickness, many people find comfort in using it because of its relaxing aroma. This can help reduce the stress and discomfort that sometimes accompany altitude sickness, but it’s not a medical solution for treating the problem.
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Popular high-altitude destinations in Peru
When you travel to Peru, you know it’s one of the world’s best destinations, beloved by thousands of travelers. But hidden within its mountains and valleys is a truth you can’t ignore. This challenge, besides being great exercise for your body, is due to the altitude. If you’ve ever experienced altitude sickness but still want to know which destinations typically cause it, then I’ll share the most popular spots where proper acclimatization is essential to avoid being affected.
Cusco
The historic city of Cusco sits at an altitude of 3,399 meters (11,152 feet), making it one of the highest cities you’ll visit in Peru. Many travelers use Cusco as the starting point to acclimatize before heading to other destinations like Machu Picchu, allowing them to adjust to the altitude gradually.
Machu Picchu
Although Machu Picchu is located at a lower altitude of 2,430 meters (7,970 feet), getting there typically involves trekking through areas that exceed 3,000 meters (9,842 feet), such as the Inca Trail and Salkantay Trek. Proper acclimatization is crucial to enjoy this ancient wonder without the discomfort of altitude sickness.
Arequipa
Although the city of Arequipa is not as high as some other Andean cities, its proximity to mountains like Misti Volcano (5,822 meters) and Chachani (6,075 meters) means some travelers experience altitude sickness when ascending to these higher elevations. Sometimes, even the city itself can cause mild discomfort in sensitive individuals.
Puno and Lake Titicaca
Lake Titicaca, located in the Puno region, is one of the highest navigable lakes in the world. Puno sits at over 3,800 meters above sea level, so travelers often experience altitude sickness. It is common for tourists to experience symptoms of altitude sickness when walking or engaging in physical activity.
Huaraz and the Cordillera Blanca
The city of Huaraz, located in the northern Peruvian Andes, is the base for those exploring the Cordillera Blanca and its highest peaks, such as Huascarán. The trekking routes that traverse this region can take you to altitudes approaching 6,000 meters, presenting a challenge for unacclimated travelers.
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Enjoying your trek without altitude sickness
When planning your adventure in Peru, it’s essential to follow the right steps to avoid altitude sickness. With proper preparation, gradual acclimatization, and ensuring you stay well-hydrated and rested, you can enjoy a safe and pleasant trek in places like Machu Picchu, Rainbow Mountain, or the Inca Trail.
Remember that the key is to listen to your body, and if you follow these tips, you’ll enjoy the majesty of the Andes without altitude sickness interfering with your experience. Adventure awaits, and with the right precautions, you can enjoy it to the fullest!
FAQs about the altitude sickness
Traveling to Peru, especially to high-altitude destinations like Cusco, Machu Picchu, and Rainbow Mountain, can be a life-changing experience. However, one common concern travelers face is altitude sickness. Knowing how to avoid altitude sickness in Peru is key to ensuring a safe and enjoyable trip. Here are some of the most frequently asked questions to help you prepare for your trip.
1. Is Peru high altitude?
Yes, Peru is a country with varying altitudes, but many of its most famous destinations are located at high elevations. Cities like Cusco are situated at 3,399 meters (11,152 feet) above sea level, and Machu Picchu is at 2,430 meters (7,970 feet). Trekking routes like the Inca Trail and Salkantay Trek can take you as high as 4,500 meters (14,764 feet) or more. Due to these high altitudes, it’s important to properly acclimatize to avoid altitude sickness.
2. Do you need altitude sickness tablets for Machu Picchu?
While Machu Picchu itself is located at a relatively lower altitude of 2,430 meters, some travelers experience mild symptoms of altitude sickness, especially if they’re arriving directly from sea level or lower-altitude cities. While altitude sickness tablets like Diamox (acetazolamide) can help prevent and treat symptoms, they are not always necessary for everyone.
3. Can you get altitude sickness in Machu Picchu?
Yes, it’s possible to experience altitude sickness at Machu Picchu, though it’s less common due to its altitude being relatively lower than other popular trekking destinations like Cusco or Ausangate. However, if you’re trekking to Machu Picchu via routes like the Inca Trail or Salkantay Trek, you will be reaching higher altitudes during the journey, which could cause symptoms.
4. Does everyone get altitude sickness in Cusco?
No, not everyone gets altitude sickness in Cusco. While the city sits at 3,399 meters (11,152 feet), some travelers may experience mild symptoms, while others may not feel any discomfort.
5. How can I prevent altitude sickness in Peru?
To prevent altitude sickness in Peru, it’s essential to acclimatize gradually. Spend at least a couple of days in Cusco or another city at a lower altitude (like the Sacred Valley) before starting a trek or visiting higher-altitude destinations.
6. How Long Does It Take to Acclimatize to Cusco’s Altitude?
Typically, it takes about 24-48 hours to acclimatize to the altitude in Cusco. During this time, it’s important to avoid any strenuous physical activity. Gradual acclimatization is key to preventing altitude sickness, so consider spending a couple of days in the Sacred Valley (which is lower in altitude) before fully exploring Cusco or starting a trek.
7. Can altitude sickness be dangerous?
While altitude sickness is usually mild and can be managed with proper rest and hydration, in rare cases, it can develop into more serious conditions like High Altitude Pulmonary Edema (HAPE) or High Altitude Cerebral Edema (HACE), which can be life-threatening. If you experience severe symptoms, such as confusion, difficulty breathing, or inability to walk, you should seek immediate medical attention and descend to a lower altitude as quickly as possible.
