5 Ways to Feel Better at Altitude (and Actually Enjoy the Experience)

Whether you’re trekking the Huayhuash Circuit in Peru, climbing Kilimanjaro, or trekking to Everest Base Camp, altitude has a way of humbling even the fittest adventurers. Thin air, pounding headaches, and fatigue can sneak up on anyone — but the good news is that with the right preparation and habits, you can dramatically improve how your body feels and performs at great heights.

After years of trip organizing and trekking at altitude around the world, I’ve developed what I like to call my 5 Rules at Altitude — the habits that keep me (and my guests) feeling strong, safe, and ready for whatever the mountain throws at us.

Here’s how to thrive, not just survive, when the air gets thin.

1. Hydrate Like It’s Your Job

The number one mistake I see on high-altitude treks? Not drinking enough water. At altitude, your body loses fluids faster — you breathe more rapidly, the air is drier, and you sweat without realizing it. In addition, your body's physiology is changing--the nature of your blood and your cerebral spinal fluid are adjusting to the changes in altitude--hydrating properly helps this process. Dehydration magnifies symptoms of altitude sickness like headaches and fatigue.

Aim for 3–5 liters of water per day and add electrolytes regularly to replace lost salts. I like using tablets like Nuun or LMNT for a quick, easy boost. If you’re trekking with a guide, refill your bottles every chance you get. Your body (and your brain) will thank you.

2. Take Time to Acclimatize

Altitude sickness doesn’t care how fit you are — it cares how fast you ascend. Whenever possible, build rest days into your itinerary to let your body adjust. If you’re flying from sea level to high altitude (like Cusco, Peru), spend a day or two exploring before heading higher.

Acclimatization allows your body to adapt by producing more red blood cells and improving oxygen delivery. Go slow, take your time, and rest before you begin any trekking or more intense physical activity.

3. Slow Down (Even When You Feel Good)

This one’s tough for ambitious trekkers, but pacing is everything. Even if you feel fine, resist the urge to power ahead. At altitude, overexertion can quickly lead to exhaustion, the onset of Acute Mountain Sickness, or worsening symptoms. The best mountaineers and guides in the world practice what’s known as the “rest step” — a rhythm of moving slowly and efficiently to conserve energy.

Think of it this way: trekking at altitude isn’t a race; it’s a rhythm. Move with intention, breathe deeply, and trust the pace. The question that I consistently ask myself in order to keep an appropriate high altitude pace is: "Can I maintain this pace for 30 minutes without stopping?" If the answer is "no", then it's time to slow down until the answer becomes "yes".

4. Fuel Your Body the Right Way

Your metabolism works overtime at altitude — burning through calories just to keep warm and oxygenated. That means you need more fuel than you think. Eat small, frequent meals rich in complex carbs (like rice, oats, and potatoes), and don’t shy away from snacks. Carbs are your best friend at altitude because they require less oxygen to metabolize than fats or proteins.

Even if your appetite dips — which it often does — nibble regularly and drink warm fluids to keep your energy steady.

5. Avoid Alcohol (Sorry, But It’s True)

I know — nothing sounds better than a cold beer before a long trek. But alcohol and altitude don’t mix. Alcohol dehydrates you, interferes with your body’s ability to acclimatize, and can make altitude symptoms much worse. Save the celebration for your return to lower elevations or the end of your trek when your body is much stronger at altitude— it’ll taste that much sweeter when you’re back and have achieved your trekking goals!

Bonus Tip: Listen to Your Body

Everyone acclimatizes differently. What feels easy for one person can be challenging for another — and that’s okay.If you start to feel dizzy, nauseous, or develop a persistent headache, let your guide know immediately. Rest, descend if needed, and never push through serious symptoms. Mountains will always be there; your health comes first.

Final Thoughts

Feeling good at altitude isn’t about luck — it’s about preparation, awareness, and respect for the environment you’re entering. When you hydrate, fuel up, rest often, and move mindfully, you give yourself the best chance to fully experience those high places — to watch the sunrise from above the clouds, to hear your breath match the mountain’s rhythm, and to feel that incredible sense of accomplishment that only comes from earning every step.