Embarking on a journey to the breathtaking landscapes of South America is an adventure of a lifetime.
However, the high altitude throughout the Andes can pose a challenge for even the most seasoned travellers.
Altitude sickness mainly affects people who are 2,500+ metres above sea level.
If you’re planning on visiting countries such as Colombia, Peru, or Bolivia…then unfortunately, there’s no escaping the altitude.
Despite spending three months in South America, the altitude still got the better of us. Some of the places we visited were so high in altitude (Potosi in Bolivia stands at a whopping 4,090 metres above sea level), it left us feeling defeated. Every single time.
In this guide, we'll explore essential steps to help you acclimatise better, and manage anxiety when venturing into the lofty heights of South America.
As mentioned above, we spent three months travelling across South America - spending two of those months across Colombia, Peru and Bolivia.
Throughout our time in these three countries, we often felt fatigued and out of breath, experienced headaches and even dizziness at times.
All of these symptoms are completely common, especially when you are constantly ascending to higher altitudes.
After a few weeks in Colombia and Peru, our bodies did feel more accustomed to receiving less oxygen, however we were always battling with sickness.
When we arrived in Cusco (3,399 metres above sea level), we began to lack energy again, and needed to rest for probably more than we would have liked to. There were days where we felt fine, and then there were also days where we wanted to cocoon in bed.
Leanne seemed to struggle the most in Bolivia, where we were constantly in high altitude - the lowest being Sucre (standing at 2,790 metres above sea level), and the highest being Potosi (standing at 4,090 metres above sea level).
It’s important to note that serious forms of altitude sickness are very rare, but in certain cases can be fatal, so it’s important to be aware of the symptoms and seek medical help if you are feeling incredibly unwell.
Some tips to cope with altitude sickness
Take it easy and ascend gradually - when arriving in high altitude destinations like Cusco (Peru) or La Paz (Bolivia), consider a gradual ascent. Give your body time to adjust by spending a day or two at a lower altitude before reaching your final destination. DON’T hike up to Rainbow Mountain (5,200 metres above sea level) the day after arriving in Cusco… just don’t do it!
It’s important to stay hydrated - hydration is key to conquering high altitudes. The air is often drier, and you may not feel as thirsty, but it's crucial to drink plenty of water to prevent dehydration, which can exacerbate altitude-related symptoms.
Eat a high carb diet - maintain a well-balanced diet rich in carbohydrates and avoid heavy, greasy meals. These foods are easier to digest, putting less strain on your body as it adjusts to the altitude.
Don’t physically push yourself - it is recommended to engage in light physical activities during the initial days to promote blood circulation and oxygenation. Even walking for 30 minutes (trust us, you will be out of breath) will do you a world of good. Be sure to avoid strenuous exercises until you've acclimatised.
You can buy medication at Pharmacy’s - consult with a healthcare professional about medications that can help prevent and alleviate altitude sickness. You can either get medication before you decide to travel or in pharmacies whilst abroad. There are also many pharmacies across South America that will be willing to help!
Drink Coca Tea - Coca tea is a herbal tea, made by of the dried leaves of a coca plant. Many locals use coca to treat fatigue and altitude sickness… although this has not been scientifically studied. Make of it as you will, but it’s worth giving it a go!
Get plenty of rest - we can’t stress enough how important it is to take it easy, especially within the first few days in high altitude. Everyone is different but typically it can take the body 3-5 days to fully acclimatise.
Managing health anxiety
Understand the symptoms and effects of high altitude -this can help alleviate health anxiety. Familiarise yourself with the signs and symptoms of altitude sickness, and know when to seek medical attention.
We’ve said it once and we’ll say it again… take it slow - both physically and mentally. Allow yourself some time to absorb your surroundings and adjust to the altitude. Rushing around whilst your body isn’t fully acclimatised can make you feel breathlessness and contribute to anxiety.
Do some deep breathing exercises - practice deep breathing exercises can help relax your body and mind, reducing anxiety associated with the altitude. It can also help you take deeper breathes in a place that’s already lacking oxygen.
Maintain a positive mindset - it can be tricky at times, but try focusing on the incredible experiences ahead of you. We were also constantly reminding ourselves that our symptoms were temporary and that there are many travellers who successfully acclimatise and enjoy their time at high elevation.
Connect with the Locals - the locals are accustomed to the altitude, which can be extremely impressive to those who aren’t. Remember, they can offer valuable advice and share their own experiences, providing reassurance and practical tips.
In summary…
Traveling in high-altitude destinations is a thrilling adventure, but acclimatisation and anxiety management are essential for a safe and enjoyable experience.
By taking gradual steps, staying hydrated, and adopting a positive mindset, you can conquer the heights and create lasting memories in these breathtaking South American landscapes or anywhere else in the world.
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