Staying healthy at high altitude in Peru
Combat altitude sickness by spending your first 48 hours in Cusco resting, hydrating with at least 3 liters of water daily, and avoiding alcohol or heavy meals. If symptoms persist, consult a doctor about taking Diamox (acetazolamide) starting 24 hours before your ascent.
- Acclimatize gradually. If flying into Cusco (11,152 ft), do not plan strenuous hikes for the first 2 days. If coming from Lima, consider taking a bus to Arequipa (7,660 ft) first to spend 2 days there before heading higher.
- Manage your hydration and diet. Drink 3-4 liters of water per day. Alcohol dehydrates you and worsens symptoms; avoid it entirely for the first 72 hours. Eat light, carbohydrate-rich meals like quinoa soup to help your body process oxygen more efficiently.
- Utilize local remedies. Drink coca leaf tea ('mate de coca') provided at most hotels. It is a mild stimulant that helps with headaches. Chew the raw leaves if the tea isn't strong enough, but be aware they can show up on drug tests if you are returning to a country with strict policies.
- Know when to seek help. If you experience severe shortness of breath at rest, confusion, or a persistent, blinding headache that doesn't subside with painkillers, descend to a lower altitude immediately. Go to a local clinic; they see this daily and have oxygen tanks readily available.
- Is it better to take medication or just rest?
- Rest and hydration are the first lines of defense. Only take medication if you have a history of altitude issues or if your symptoms do not improve after 48 hours of rest.
- Can I drink the tap water to stay hydrated?
- No. Never drink tap water in Peru. Buy large bottles of sealed water at local markets or use a high-quality filter bottle like a Grayl.