It is more difficult to hike at altitudes higher than 6,000 feet.At this point in time, the air contains less oxygen than it does at lower altitudes.If you want to do a high-altitude hike, you will need to spend time training, pack the right equipment, and take precautions to ensure a safe hike.
Step 1: You should begin training in advance.
The amount of training you do depends on the difficulty of your hike and your current fitness level.You will probably want to schedule at least 5 months of training before your hike if you are reasonably fit.You may need to train for a long time if you are out of shape.You can never start training too early, but you can start too late.Talk to your doctor to make sure that you don't endanger yourself by taking on this challenge.
Step 2: Train for your hike.
Train for your hike at altitudes over 5,000 feet.Your body will get used to performing in low oxygen conditions, as this will create the ideal training situation.Don't worry if this is not an option for you.There are other ways to train for a hike.
Step 3: Improve your cardiovascular endurance by biking.
You can improve your cardiovascular fitness by biking.If you don't train at higher altitudes, you can still improve your fitness by biking up hills.It's a good idea to wear protective gear while biking.A helmet shouldn't be optional.If you hurt yourself on the hike, you won't be able to enjoy it.
Step 4: Swimming improves cardiovascular endurance.
Swimming is an excellent way to improve your cardiovascular fitness.Swimming forces you to control your breathing since you have to hold your breath during certain strokes.The crawl stroke requires you to keep your face in the water for a few strokes before turning your head to breathe.If you can, try to hold your breath for up to 5 or 6 strokes.
Step 5: Run to increase cardiovascular fitness.
Getting into running is a great way to train for a hike.Next to actual hiking, running is the most similar type of training in terms of movements, so this will be a great way to get your legs prepared for what lies ahead.If you have never run before, you will have to start out slow, but eventually you want to work your way up to 3 to 5 days of training for 30 minutes to an hour each training session.You will want to train at a pace that keeps your heart rate in the 70% to 85% range.If you subtract your age from 220, you can calculate your maximum heart rate.If you are 20 years old, your maximum heart rate is 200.Try not to let your heart beat faster than that.70% of your maximum heart rate is 140, and 85% is 170.A heart rate monitor is perfect for keeping your heart beating between 140 and 170 beats per minute.A heart rate monitor can be purchased online or at sports supply stores.The rib cage is covered by the strap.The watch that you wear on your wrist is usually the one that reports your BPM.
Step 6: Climb stairs to strengthen your lungs and legs.
This is a great way to do something similar to a hike.You can find a tall building, put your pack on, and walk up the stairs.Try to do it at least one day a week.If you can't find a tall building, look for a football stadium.You can walk up and down the stairs multiple times.Train for 30 minutes to an hour.
Step 7: Train with your pack.
It is likely that you will be carrying all of the supplies you need for your entire trip in a big backpack.Pack in everything you want to take on your trip and wear it while you are training, this way you will know what to expect, and whether or not you can manage the weight you have packed.You definitely won't be able to carry the weight at a higher altitude if you reduce it significantly.You can wear the pack while out for a walk, but you can't wear it when swimming.
Step 8: Go to your doctor.
If you think you are in good health, you should visit your doctor for a checkup.To make sure there aren't any underlying health issues you should be concerned about, explain that you are about to take on a high altitude hike.If you schedule this before you begin your training, you won't have to worry about being disappointed a week before your hike.
Step 9: You should plan your route in advance.
Where you are hiking will affect how much planning you need to do.If you're following a well-known hiking trail, you can contact the organization responsible for it's maintenance.In exchange for a minimal fee, they will usually send you maps and safety information about the routes you are interested in.Planning your route will require more attention if you are planning to hike through unfamiliar territory.It's important that you are allowed to hike in the area.Privately owned land means there may or may not be an agreement for you to hike there.The local area commissioner should be contacted.Ask them if you will be violating any laws by hiking there, and tell them about your planned route.The time of year is important.You won't be able to hike for as long during the winter because the days are shorter.It is not advisable to hike during the hottest part of the day if you are hiking in a very hot climate.You should not hike for more than six hours a day.Ensure that your planned route does not take you through terrain that you can't cross, and understand what all map symbols mean.Where will you be able to cross the river safely?Have at least one alternative route.You must have at least one route.You need to know how to find help in an emergency.If your planned route isn't accessible for some reason, you need to have alternative routes.
Step 10: Let someone know where you're going.
You shouldn't take a high altitude hike alone.You should be in a group of two or more.Let someone at home know your hiking plan.The exact route of the hike will be determined when you begin.Let them know when you will get in touch by giving them a number.It is better to be safe than sorry, as nature can be very unpredictable, and this may sound scary, but in most cases it will be for nothing.Let someone in the town know when you will arrive if you are hiking from place to place.If you plan to sleep at a hostel one night, you should tell them what your arrival time is and what trail you are hiking.If you don't arrive within a couple of hours of your expected arrival, they will be more aware.
Step 11: You need to arrive 2 to 3 days before the hike starts.
The reduced amount of oxygen in the air will cause your body to adapt.You can pack your gear properly during this time.Prepare your body for the hike by doing moderate exercise during your waiting time.You can take a short vacation before your hike, enjoy the area around the starting point, and meet some other people who might also be doing the hike.
Step 12: Pack more clothes.
The weather can change greatly on a hike.The temperature can change a lot at higher altitudes.Try to be prepared for many scenarios.You should have long pants, a long-sleeved shirt, hat, and gloves to protect you from the weather.The time of year can be considered as well.If you are hiking in the summer, be prepared for higher temperatures, but be aware that temperatures can still drop below freezing at night.Prepare for the possibility of freezing temperatures and snow.
Step 13: Don't forget the sunscreen.
Make sure you have plenty of sunscreen on because the sun's rays are more powerful at high altitudes.It's important to choose a sunscreen that has an SPF of at least 30.Even if it is overcast, the sun can still affect you.
Step 14: Wear sunglasses to protect your eyes.
Sun glasses protect your eyes from harmful rays of the sun.If it is sunny and snowy, you will be very uncomfortable hiking all day.Squinting into the sun for a long time can cause headaches.When it is sunny, snow can be very blinding.
Step 15: Bring a hat.
The hat needs to be warm if it is winter.The hat is meant to protect you from the sun.If you have enough space, pack a warm weather hat.If the temperature drops, you will be prepared.
Step 16: A sturdy pair of hiking boots is needed.
Hiking boots are one of the most important things you can pack.Don't try to break in a brand new pair of hiking boots on a long hike.It could cause blisters.You can rely on the comfort and sturdiness of a pair you have already been using.If you don't have any hiking boots and have purchased some new ones for your hike, be sure to break them in before the big hike.If you wear the boots you want to hike in during your training, you will be able to wear them for several hours.Pack a lot of fresh socks.The socks should be thick and warm in the winter.In the summer, make sure the socks are made to absorb sweat.
Step 17: A sleeping bag and tent are required.
If you are going on a hike that will last longer than a day, make sure you have the proper sleeping gear.It's important to have a sleeping bag that will keep you warm enough to sleep at high altitudes.Tents and sleeping bags can be folded up into a small package.If you plan to hike a lot, invest in a good one.Rent a tent or borrow a sleeping bag.
Step 18: A sleeping pad is needed.
A sleeping pad is a piece of foam that goes between your sleeping bag and the ground.The purpose of these is to help keep you warm.It is possible to keep heat out of the ground by using a sleeping pad.If you don't pay attention to where you put the inflatable pads, they can puncture, which is why some people prefer the more expensive ones.It is possible that foam pads offer slightly less support.Take a foam and inflatable pad if you have room in your bag.The best insulation will be provided by this.
Step 19: You have food and cooking supplies.
Pack a cooking unit and food to prepare if you don't have a place to stop for meals on an overnight hike.Many outdoor stores sell dehydrated food packs that you can carry with you, and either eat straight out of the pack or heat on the stove.It is possible to pack food such as sandwiches, fruit, and other high carbohydrate foods.If you will only need a snack on your hike, and won't need to prepare any meals, these may work well.
Step 20: Don't forget to protect yourself from insects.
In the summer, there may be a lot of bugs that bite you.You should have an insect spray that you can apply to any exposed skin.Don't put your fingers around your mouth if you have applied bug spray.It will taste bad and make you sick.
Step 21: A map is needed.
Sometimes electronics fail, even if you have a gps device or maps loaded onto a smart phone.You will be taking maps of the trails just in case.Free guides are offered on most of the popular trails.Before your hike begins, ask about this online or over the phone.
Step 22: A first aid kit is a must have.
It's good to be prepared with some of the basics because you never know what will happen on the trail.Kits are small and light, so don't worry about how much space it takes up.Make sure your kit contains bandages, moleskin, pain medication, and allergy cream.You might want to pack Diamox in your kit.The best way to prevent altitude sickness is to take diamox if you are not able to ascend slowly.
Step 23: Stay hydrated.
You should be well hydrated before your hike.During your acclimation stay, you should drink 2 to 3 liters of water each day to prepare your body for the hike.You can keep a bottle of water in your pack during the hike.If there are stops along the way, refill your bottle even if you don't need it.
Step 24: snack to keep your energy levels consistent
A snack of dried fruit and nuts, fresh fruit, or a bag of chips will help you burn calories at higher altitudes.You want the snack to be high in calories so that you can replenish your energy quickly.Good, light weight snack solutions include beef jerky, chocolate, and hard candies.
Step 25: Climb slowly so you don't burn out.
This is important if your hike begins at a lower altitude.You may feel short of breath as you begin to tire on the hike.Take frequent breaks to recover.Rest for a day or two after you reach an altitude above 6,000 feet to give your body time to adjust.
Step 26: Keep an eye on your physical condition.
It's easy to slip into a state where you don't pay much attention to how you're feeling on a long hike.As you ascend higher and higher, you should be aware of what is going on with your body.You should stop if you start to experience nausea, a lack of hunger, or a headaches, as well as having trouble breathing or losing control of your coordination.Tell someone in your hiking group.These may be early signs of altitude sickness, so don't ignore them.Don't try to get it done.If you are not careful, these symptoms could turn into something more deadly if you don't take care.
Step 27: Focus on breathing.
Stay alert if you start to feel unwell.Take deep breaths and make sure they are even.It will help you avoid overexerting yourself.Take a break for a few minutes to regain control of your breathing if you feel that you are overexerting yourself.
Step 28: You should stop and rest every 1000 feet above your normal altitude.
If you ascend another 1,000 feet above the altitude that you live in, you should rest for 2 hours.This will give your body a chance to acclimatize, and will help you avoid dangerous consequences of ascending too quickly.This may mean taking more time than you hoped, and may also mean camping over night, so be prepared for this reality.
Step 29: Don't sleep at altitudes that are too high.
If you are on a multi-day hike, you should not sleep at an elevation that is more than 1,500 feet higher than the elevation at which you slept the night before.If you slept at 6,000 feet the night before, you should not sleep higher than that the next night.
Step 30: Prepare to turn around.
If any of your hiking group begin to experience symptoms of altitude sickness, it is important that you turn around and call it quits.It is better to be safe than stuck on the top of a mountain with a person who is suffering from altitude sickness.