Staying healthy at high altitude in the Andes

Avoid altitude sickness by spending your first 48 hours resting and hydrating significantly. If you start feeling symptoms like a pounding headache or nausea, descend to a lower altitude immediately rather than trying to push through.

1. Hydrate aggressively. Drink at least 3 liters of water per day. Altitude causes faster dehydration, and being hydrated helps your blood transport oxygen more efficiently. Avoid alcohol for the first 72 hours as it exacerbates dehydration and fatigue.
2. Eat light. Digestion consumes oxygen. Stick to high-carb, low-fat meals like potatoes, quinoa, or rice during your first few days. Avoid heavy, fatty foods that force your body to work harder to digest.
3. Acclimate in stages. If you are flying into Quito (2,850m), don't head straight to higher peaks or volcanoes. Stay in the city for at least 3 days before attempting hikes above 3,500m.
4. Consider medication. Ask your doctor for a prescription for Acetazolamide (Diamox) before you travel. Start taking it 24 hours before you ascend to altitude for the best results.

Does coca tea actually help?

It provides mild relief for nausea and headache symptoms, but it is not a cure for acute mountain sickness. Drink it sparingly as it acts as a mild stimulant.

How do I know if it's just fatigue or something serious?

If your headache persists after taking ibuprofen, or if you develop a dry cough, shortness of breath while resting, or confusion, you are experiencing HAPE or HACE. Descend immediately and seek medical help.