A Guide to Understanding and Avoiding AMS on the Everest Base Camp Trek
The trek to EBC is one of the most famous in the world; thousands, almost hundreds of thousands, make their way towards the magnificent Himalayas to be a part of this epic journey. And though a trip to high altitude can be an amazing experience, there is something most people don’t think about when planning a trip to the mountains: The risk of Acute Mountain Sickness (AMS). The symptoms and types of AMS are well known, and all trekkers should be able to recognize the symptoms of AMS and counteract them.
AMS is a result of the body’s inability to acclimate well to the decreased levels of oxygen at higher elevations. The symptoms typically start in the body so subtly and mildly that you would not even detect the coronavirus had the person not been tested. It is characterized by headache and is often associated with nausea, dizziness, reduced appetite, and disordered sleep. They are often first misinterpreted by trekkers as being overexcited and out of shape. Failing to heed them, though, can result in worse conditions like High Altitude Cerebral Edema (HACE) or High Altitude Pulmonary Edema (HAPE) — both of which can be lethal. HACE presents with intense headache, disorientation, lack of coordination, and diminished consciousness. HAPE is characterized by severe dyspnea, cough, and rales in the chest.
Preventative measures are prioritised on the EBC route. Acclimatisation is the key to a safe ascent. EBC normal itinerary would also include at least a couple of rest or acclimatization days in Namche Bazaar and Dingboche. Not for resting, these days, but for light activity, short hikes to higher elevations before sleeping at a lower altitude. This ‘climb high, sleep low’ approach greatly assists the body’s adjustment.
The climb itself is just as important. Avoid rushing the trek. Pay attention to your body and follow those recommended height gains per day. Well-established trekking companies design itineraries cautiously for their clients, and it also allows enough time to acclimatise. Hydration is another important one. Drinking plenty of water throughout the day, even if you don’t feel thirsty. Symptoms of AMS may also be aggravated by dehydration. Alcohol and too much caffeine only add to the problem as they will dehydrate you.
Nutrition is secondary.” Eat a good diet with enough carbs to fuel the rigours of the hike. Stay away from greasy or heavy fare. Not a replacement for acclimatization, medications are an option in some cases. I hope that it solves all these problems. Here is the information, and thank you again: Diamox (acetazolamide) will speed the acclimatization. Discuss its suitability (and any side effects) for your condition with your doctor before your trip. Never leave without some common pain killers for headaches, and oral rehydration salts.
Most importantly, don’t be shy to mention any symptoms of yours to your trekking guide or friends. Guides are experienced in recognizing AMS and in determining the appropriate course of action , with descent if required. Self-treatment with drugs and alcohol also poses a risk at altitude. Descend, go lower, is the best high-altitude sickness treatment there is. With progression of symptoms in the presence of rest and proper hydration, a rapid descent is necessary.
It’s such a memorable experience, the EBC trek. Understanding AMS and a slow ascent is important; combined with acclimatization, hydration, and subtly observing symptoms, you greatly increase your likelihood of a safe, successful journey to the base of the highest mountain on the planet.
What is AMS (Acute Mountain Sickness), and why do you need to Worry While trekking to Everest Base Camp?
Acute Mountain Sickness, or AMS, is a reaction to a lower concentration of oxygen at high altitude. On the Everest Base Camp (EBC) trek, you are getting higher, and the air is becoming thinner; this means you are receiving fewer molecules of oxygen each time you put your lungs to work. Your body needs to get used to this new shift in your habits. AMS presents with complaints such as headache, nausea, lightheadedness, and weakness. Although mild at first, AMS can progress to more severe and fatal conditions such as HACE, High Altitude Cerebral Edema, and HAPE, High Altitude Pulmonary Edema. Observing these warning signs and responding accordingly are crucial for a safe and pleasant transit of the Khumbu Valley.
How Will I Know If I Am Developing the Symptoms of AMS While On My Trek?
Early recognition of AMS is important in the management of the condition. It often starts with mild cold and flu-like symptoms, which can make them seem inconspicuous. The most common early symptom is a headache, which may be dull or throbbing. Other symptoms can include nausea (with or without vomiting), lack of appetite, feeling lightheaded or dizzy, and trouble sleeping. Unexplained fatigue or exhaustion beyond standard trekking tiredness is sometimes also reported by trekkers. And it’s important to be attentive and honest with yourself, if any of these symptoms are present in your situation. If something still feels off, don’t try to power through it, as it might be your body flagging an issue.
How Do You Train for High Altitude on the EBC Route?
Everest Base Camp Tour: Acclimating is the key to avoiding getting AMS while trekking to the EBC. And the winning strategy is all about slowly climbing and doing “climb high, sleep low.” Your itinerary ought to include a couple of specific acclimatization days, usually at Namche Bazaar and Dingboche. On these days, don’t nap, do light treks to a higher altitude before returning down, to sleep that night at a lower altitude in your teahouse. This subjects your body briefly to higher altitudes, which encourages adaptation to it without the prolonged stress of sleeping there. Do not climb too high, too fast; follow your guides even if it seems like they’re taking their time adjusting to the new altitude.
How essential is hydration, and what drinks should I consume and avoid?
You have to hydrate well, especially at high altitude. It’s the dry, thin air and the increased respiratory rate that make you lose fluids faster than at sea level. Dehydration can aggravate symptoms of AMS and leave you feeling even more fatigued. Try to consume 3-4 liters of water per day, even if you don’t feel thirsty. Bring a reusable water bottle and ask to fill it up. While on the trek, focus on plain water, herbal teas, and clear soups. And steer clear of overdoing it on the alcohol and caffeine, which are both diuretics that contribute to dehydration. Sugar-sweetened drinks also should be restricted.
Are There Any Drugs That Can Prevent or Treat AMS?
Although not a replacement for adequate acclimatization, various drugs may be helpful in the prevention of AMS. The most frequently used medication is acetazolamide (Diamox), which stimulates the patient’s breathing and kidney excretion of bicarbonate, or alkalinizes the blood to stimulate respiration. That should help expedite acclimatization. But it’s not for everyone, it can have side effects, and you need to see a doctor well ahead of your trip to weigh up whether it’s right for you and get a prescription. Always keep a stock of simple analgesia for headaches and oral rehydration salts (ORS) for fluid and electrolyte replacement.
What options do I have if I or another trekker starts developing severe AMS symptoms?
Everest Base Camp Hike If you or one of your fellow trekkers start to show these kinds of severe symptoms, then it’s action stations. Severe symptoms are any of the following: severe headache that will not go away, confusion or unsteadiness (ataxia), coughing up a lot of liquid, severe shortness of breath at rest, or unconsciousness. These are indications of HACE or HAPE and a dying situation. The best treatment is to descend as quickly as possible to a lower altitude. You cannot just keep climbing or wait for symptoms to go away.’ Let your guide know right away, they’ll be able to evaluate the situation and organize a safe and rapid descent.
How Does Diet Affect My Risk of AMS and What Should I Eat?
Diet on the EBC trek – A good coach to combat AMS. You are what you eat, the famous saying, is something that holds in high altitudes too. Stick to a high-carbohydrate diet–carbohydrate is the body’s major fuel source, most definitely at altitude. Carbohydrates are easily digested and require the least oxygen for energy production of any macronutrient in the diet (comprising fats and proteins). Choose foods like rice, pasta, potatoes, bread, and dal bhat (lentil soup served with rice), a staple of Nepalese meals. Steer clear of overly fatty or rich foods, which might be more difficult to digest at altitude and contribute to nausea. Rapid consumption of small and frequent meals is better than overall larger ones.
Can You Trek Alone Safely? Do You Need to Go with a Guide/Group?
Everest Base Camp Trek Itinerary Some of the experienced trekkers can do the EBC trek on their own, personally, I recommend going with a good guide (or group), particularly if you’re like me, have never done trekking at high altitude. Guides have local knowledge, which is often, of course, extremely valuable for avoiding AMS and identifying good places for treating the syndrome. For communicating in emergencies. They’ll also manage logistics, so you can focus on the trek. Group travel also brings a support system, with few medical facilities available at remote locations. Risk can be multiplied very considerably by the act of travelling alone.
What Gear and Clothing are must to Avert Cold Problems and AMS?
It’s all about layering, particularly for the up and down EBC trek. Something to put on your Christmas wish list: a good quality moisture-wicking base layer, insulating mid-layers (fleece or down), and a waterproof and windproof outer shell! Hat, gloves, and neck gaiter to keep warm, particularly at higher elevations and in the evenings. A good set of broken-in trekking boots is crucial for the prevention of blisters and support for the ankles. Sunnies and high SPF sunscreen to shield from fierce UV rays. Although not specifically an anti-AMS measure, being warm and comfortable enables your body to conserve energy for the process of adjustment.
What are the Most Common Errors Committed by Trekkers for AMS Prevention?
In the rush to reach Base Camp, many trekkers make mistakes that heighten their risk of AMS. One is climbing too fast, failing to take acclimatization days. Another is failing to hydrate, whether because it’s cold or you just don’t feel like drinking. A few trekkers also tend to neglect the initial symptoms of AMS, thinking that it’s just their tiredness or some minor ailment, and they continue to trek beyond their limit. Doing the don’t descend or get help if you’re feeling really bad thing is not a good move. Finally, not being transparent and open with the guides about the way they’re really feeling can also expose them. In anything, safety should always come before the summit.
How Can I Prevent Altitude Sickness in Everest Base Camp?
Everest Base Camp Trek Package: Preventing Acute Mountain Sickness (AMS) is the most important factor contributing to having a successful and safe EBC trek. Here’s how:
Slow Elevation: The key to the kingdom. Do not rush your trek. Responsible itineraries factor in enough time to acclimatize. The body must also acclimate to lower levels of oxygen.
Rest/Acclimatization Days: Plan for rest days as part of your itinerary, usually in Namche Bazaar (3,440m / 11,286 feet) and Dingboche (4,410m /14,470 feet). On these days, it’s best to “climb high, sleep low.” That means doing shorter treks to higher elevations during the day (such as to Everest View Hotel from Namche, or Nagarjun Hill from Dingboche) and hiking back down to the lower altitude of your teahouse to sleep. This process helps your body acclimate rather than being in extreme altitude for an extended amount of time.
Hydration: Keep yourself well-hydrated: at least 3-4 liters per day, do not wait until you are thirsty. Water, herbal teas , and soups are all great options. Dehydration can worsen the symptoms of AMS.
Refrain from Alcohol and Caffeine: Both of these are diuretics and can lead to a dehydrated state, and thus, make you more prone to AMS.
Don’t go Hungry: Keep a well-balanced diet (carbs, which are more easily converted to energy at altitude). Try to eat regularly, even if your appetite has been reduced. Garlic, you could always take some garlic soup!
Be In Tune With Your Body: Take stock and be aware of any of the following: headaches, nausea, dizziness, fatigue, and problems sleeping. If you have any of these, consider it AMS.
Communicate. Tell your guide or trek mates as soon as possible if you feel unwell. They are trained to evaluate and intervene as needed.
Don’t climb on Symptoms: If you are symptomatic of AMS, do not ascend. Remain at the same altitude while resting until symptoms improve. If they become severe, the only cure is to lose altitude quickly.
Try Diamox (Acetazolamide): A prescription drug that might speed up the acclimatization. Talk to your doctor before the trek about whether it is appropriate for you and the possible side effects.
Take It Easy: Walk slowly and steadily. Don’t overexert yourself.
Which is the best Everest Base Camp Summit?
Most Popular and widely considered as “best” for most trekkers is the Classic Everest Base Camp (EBC) Trek itinerary. It commences with a mountain flight to Lukla and winds through the Dudh Kosi river gorge through settled Sherpa villages such as Namche Bazaar, Tengboche, Dingboche, and Lobuche before reaching Gorak Shep and finally to EBC.
Why the Classic Route is so well attended:
Mount Everest Base Camp Tour Good infrastructure: You will find several teahouses and lodges along the route that will provide you with a place to stay, eat, and have access to facilities.
Acclimatization is woven in: Traditional itineraries on this route generally incorporate acclimatization days in Namche Bazaar and Dingboche, which are essential for a safe and successful summit.
Iconic sights: Expect stunning views of Everest, Lhotse, Nuptse, Ama Dablam, a nd other Himalayan titans.
Cultural immersion: Visit traditional Sherpa villages and monasteries such as Tengboche.
Alternate paths do exist, though they are usually more difficult or less travelled:
Jiri to EBC (Pioneers’ Route): A longer route that begins at a lower altitude and includes a drive from Kathmandu to Jiri. It allows for more gradual acclimatization and a greater cultural immersion as you traverse less-trekked regions on the way. It takes much longer (18-20 days).
Gokyo Lakes & Cho La Pass to EBC. This is a more challenging option, including the beautiful turquoise Gokyo Lakes and crossing the difficult Cho La Pass (5,420m). It’s longer and takes more trekking skill than the classic route.
Everest Three Passes Trek – the most challenging and longest option, passing 3 high passes (Kongma La, Cho La, Renjo La), amazing views, and the complete roundup of the Khumbu region. Only forvery fit and experienced trekkerst.
For anyone trekking for the first time to EBC, you will surely want to take the Classic Route, which is the most accessible for beginners, has a lot of established infrastructure, and offers ease and comfort, knowing that this route has been tried and tested as a safe route to take.
To help you decide whether you should acclimate with a trip to Mount Everest base camp, here’s a simple way to think about it.
Good acclimatization is key to a safe and successful EBC trek. This is how it usually goes:
Gradual and Moderate Climb is principle number one. Don’t jack the thing up to a high altitude too fast. Most recommended itineraries have you sleeping at about 300-500m higher in altitude—daily gains of the order 300-500m (after 3000m).
Planned Acclimatization Days:
Namche Bazaar, (11,286ft/3,440m): First acclimatization day. Light treks to the higher altitude, such as Everest View Hotel (3,880m) and Khumjung village, can be made, followed by a retreat to sleep at Namche. This will aid your body in acclimating to the greater elevation despite not sleeping there overnight.
Dingboche (4,410m/14,470ft): Your second major acclimatization halt. For those not suffering from the effects of high altitude, there is the option of a hike to Nagarjun Hill (about 5,100m/16,732ft) or to a ridge above Dingboche, where you will join us for an offered, stunning view of the mountains and more acclimatization before returning to sleep in Dingboche.
“Climb High, Sleep Low”: This is a process utilised on acclimatisation days. Daytime altitude gain challenges the body, whereas losing a little altitude where you are sleeping promotes recovery and lessens the chance of severe AMS.
Hydration and Nutrition: As discussed previously, hydration and nutrition are important for the acclimatization of your body.
REST: On acclimatization days, it is important that you have plenty of REST and sleep!
Follow your guide: The person you trust, the guy who brought you to the mountains, knows who he is dealing with. Follow their recommendations for pace, resting, and descending when needed.
What is Everest Base Camp’s Hardest Day?
Although all EBC hikes are going to be challenging, a lot of hikers consider one of these the “hardest day” or most difficult treks:
Lobuche to Gorak Shep and then Everest Base Camp (and back to Gorak Shep): This is frequently described as the hardest day.
We start from Lobuche (4,940m/16,210ft) and trek up to Gorak Shep (5,164m/16,942ft). This part of the route is along the side of the lateral moraine of the Khumbu glacier, and the trail is sometimes rocky and uneven.
Once you check in at your teahouse in Gorak Shep, you do the round trip to the Everest Base Camp (5,364m/17,598ft). Though the altitude increase from Gorak Shep to EBC is not that huge, the altitude factor and a mix of undulating and rocky paths make it a tough challenge for your body. You are inhaling approximately half of the oxygen you breathe at sea level.
After a while, you will be tired and beginning to feel your lack of oxygen, and the walk back to Gorak Shep for the night also feels tiring.
The climb to Kala Patthar (5,550m/18,209ft), from Gorak Shep: Usually, this is completed the morning after reaching EBC, and it is as hard. It’s a long, steady upward slog at a very high altitude. In return, there is the single most iconic view of Mount Everest. This is where, for many, the trek will reach its peak.
Take on other difficult parts like:
The ascent to Namche Bazaar from Jorsale: This will be your first serious ascent after a few days of relatively flat trekking. It’s not a jarringly high elevation, but it is a gradual climb that might feel difficult to some who haven’t yet become fully acclimated.
The stretch from Thukla to the top of Thukla Pass (Dughla Pass) – A short but rather brutal climb to a memorial site for mountaineers killed in the mountains. This part of the trail can be tough on the lungs at this elevation.
In the end, the “hardest day” is relative and can come down to personal levels of fitness, acclimatisation, and how your body is that day. Follow your body and your guide at all times.