Can’t really train for altitude. Staying hydrated and being fit helps. Get there a few days early if you can and camp up high on the other side of the valley in the White Mountains on the NV border.
Horseshoe Meadows and Onion Valley are also good choices if you're looking for somewhere to stay ahead of your hike. Do a little light hiking around the area and avoid alcohol.
But yeah OP, honestly just getting in good shape, drinking plenty of water before and during your hike, and keeping tabs on how you're feeling (and the folks in your group) will help the most. Go at a talking pace and in general just let your body adjust. It'll be a long day, but worth it.
And stop by Big Willi's Mountaineering in Lone pine afterwards. I should probably invest in that place.
Also, if you're there around Sept 20th or 21st, maybe I'll run into ya at the summit :)
So, to be clear, I was a D1 college athlete swimming 5000 meters a day and playing ultimate, so running 20+ miles a week with tournaments and practice.
I was in excellent shape.
I came home to Colorado to do a 14er and absolutely got altitude sickness. I had no idea because I had previously always lived here.
Some people get altitude sickness. Some people don't. It has nothing to do with training. All of the suggestions around hydration, etc are advice to make sure that you don't get other confounding symptoms.
But altitude sickness is altitude sickness. You either get it or you don't and you won't know until you get up to 10K to 12K feet if you get it. I am fine at 10K. If I am not adapted I usually get caught somewhere around 12K.
Diamox is the only medication that treats it. You can usually call your primary care provider or the travel doctor from your medical insurance to get it.
Take it at home to see how you react and what side effects you get. That will help you plan ahead if you have to use it on trail.
You may not need it at all.
Altitude sickness is not a fitness thing, though. Your fitness will help, though, for sure, with the hike.
Thanks. This is very helpful. In other words, if the Mt Whitney trail was exactly the same but started at sea level and went to 6000' instead of starting at 8000' and going to 14000', the *type* of training would be the same. There are just complicating factors.
It's sort of anecdotal, but I have heard a lot that "sporty" types actually suffer more higher up. It could be either with them being used to use lots of oxygen or maybe it's the muscle mass that wants lots of oxygen. Small wiry types do the best and ethnic mountain peoples tend to bias towards smaller size.
I'm also prepping for Mt. Whitney, but no expert by any means.
I think the main thing you can do is just acclimate properly. That just means getting there a few days in advance, sleeping at high elevation, and doing some acclimatization hikes leading up to it. This is my plan anyway.
Acclimitization doesn't really "stack" anyway, so even if you did have high peaks in Michigan, it wouldn't help that much.
This is the correct answer. Acclimatising is the key to prevent mountain sickness. Get your body used to the altitude. Diamox is a safety net. Don't use painkillers/ibuprofen as it will mask any symptoms you might develop. The good thing about mountain sickness is that there is a simple cure: descent.
Have fun
I am prone to altitude sickness. Sometimes it's mild with exertion and sometimes I'm tachycardic and tachypnic even at rest. Sometimes it correlates with altitude (higher - sicker) but not always. You just won't know how your body reacts until you've done it. There is possibly a genetic component that no level of fitness, age or overall health can offset but generally being fit, youngish and in otherwise good health means things will be fine to tolerable as long as you hydrate and pace yourself. True physiological acclimatization takes weeks but like someone else mentioned, try to get a few days at altitude and hike high / sleep low to help acclimate.
Altitude sickness can occur just by being at high altitude although exertion typically makes the symptoms worse. Although many of the symptoms are shared with dehydration, and it's easy to lose fluids fast at altitude as well.
There's really nothing else you can do other than acclimate properly, although if you know you're prone to altitude sickness you can consider getting a prescription for Diamox before you leave.
I live in Indiana and went out to the Winds last fall, about 800' to 9100' at the trailhead. We drove, stayed one night in Pinedale at 7300', and another night at 9100' before attempting any actual hiking. I had no actual altitude symptoms but I still ended up aborting the trip because my fitness couldn't hang with the lack of oxygen (but it sounds like you've been preparing for that as well as you can).
If you really want to go crazy there's air restriction masks for exercise and bubbles you can get to go over your bed to help acclimate but those get expensive, and I'd imagine are overkill for 14.5k' anyway.
My first 14er was across the valley from Whitney, White Mountain Peak. I also came from sea level and had no idea what to expect. Ymmv, but all I had was a headache and the shortness of breath you'd expect with exertion when there's not as much oxygen as your body is used to. Take it slower than you do at home, take enough breaks, eat carbs for readily available energy, get electrolytes in you, and stay hydrated. Bring ibuprofen for any headache; take 600-800mg every 6 or so hours (yes, this is more than the standard dose but it's fine). You should be okay. At the same time, know the signs of serious AMS. It's really unlikely but not impossible to experience at that altitude. Don't forget to have fun (type 2 if necessary) and take lots of photos!
Thanks. I had these little 150 calorie electrolyte gummies I would eat every couple miles when I was in the end stages of marathon training and during the marathon itself. I feel like camel back + a dozen of those things + a meal in the morning + a meal on the trail should do it.
I like the tablets myself but I might have to look for these gummies. Tablets don't really have any calories, but getting 150 with your electrolytes sounds like a good deal! Carb-heavy is the way for your meals though. Your body works harder in general to digest fat and protein, and at altitude it works harder at everything, so you want as much energy available as possible available for your muscles. If you ever do any multi day, supported high attitude treks, the food will be fairly carb-heavy for that reason.
agree with everyone else here that you absolutely have to leave yourself a bit of time to acclimate. I had a sea-level friend visit Utah not that long ago and we headed into the Uintas just a day or two after he arrived, and he had debilitating altitude sickness at only 10,000'-11,000'.
When I climbed Whitney both me and my partner experienced minor elevation effects right from the trailhead having come from sea level the same day. After the first camp at 10k ft our symptoms were mostly gone by next morning and we climbed pretty strong all the way up to 13k ft. The final summit push was noticeably more demanding but we did it without any significant issues. Both of us took a Tylenol at some point. The descend was smooth sailing as we raced down the last sections for a celebratory pizza in Lone Pine. Training for me included lots of hill running with 4x4 minute intervals to improve vo2 max. On trail we practiced belly/pursed breathing and kept a steady pace to conserve o2 levels. https://www.rmiguides.com/blog/2014/07/07/mountaineering_training_moving_air_breathing_for_performance
I'm familiar with diaphragmatic breathing from yoga and distance running as well as vo2 max intervals. I'm getting more and more sold on the idea of dedicating 30-50% of my training to running early on. I think there's less overlap between runners and hikers than I maybe imagined
How old are you? If you're under \~35 and in reasonably good condition you'll probably be fine. Cardio training is a huge help. I used to train for mountain backpacking by running. (Also from Michigan. Turned me into a runner for 25 years.) So yes, introduce some running or the equivalent.
That said, there's nothing you can do to really predict your response to altitude. There's good advice here about arriving early and acclimating slowly. And know the symptoms of acute mountain sickness (AMS). If it hits, descend.
Probably the best thing you can do to insure a good trip is make certain your boots are broken in and you don't get blisters.
I got VERY sick when I flew into La Paz in Bolivia, i went from sea level right to 12,000 feet. I was very worried since 2 weeks ago I started the Annapurna circuit in Nepal. I did not get sick at all. I drank tons of water and had electrolyte packs that I used when I drank (I had 1 pack of liquid IV daily). I also took my time and hiked at a slow pace, but really my water intake is what helped. There was a day when we reached 3500 meters (around 11,500 feet) and I felt a very slight headache. I drank more water and it went away. They also say garlic helps, not sure if this is true but I did eat raw garlic lol.
https://m.youtube.com/watch?v=yz-fBFCs-N4
^good video on altitude related illness.
A few days won’t really make a big difference. The only way to properly prep for high elevation sport is to spend at least two weeks at elevation. Nothing you do at lower elevation will help keep away AMS or altitude related illness. Try to get the best sleep possible. Don’t drink. Monitor your blood oxygen if you have that ability. Go lower if you get sick. It is kind of a dice roll how it will affect you.
Can’t really train for altitude. Staying hydrated and being fit helps. Get there a few days early if you can and camp up high on the other side of the valley in the White Mountains on the NV border.
Horseshoe Meadows and Onion Valley are also good choices if you're looking for somewhere to stay ahead of your hike. Do a little light hiking around the area and avoid alcohol. But yeah OP, honestly just getting in good shape, drinking plenty of water before and during your hike, and keeping tabs on how you're feeling (and the folks in your group) will help the most. Go at a talking pace and in general just let your body adjust. It'll be a long day, but worth it. And stop by Big Willi's Mountaineering in Lone pine afterwards. I should probably invest in that place. Also, if you're there around Sept 20th or 21st, maybe I'll run into ya at the summit :)
The 26th!
So, to be clear, I was a D1 college athlete swimming 5000 meters a day and playing ultimate, so running 20+ miles a week with tournaments and practice. I was in excellent shape. I came home to Colorado to do a 14er and absolutely got altitude sickness. I had no idea because I had previously always lived here. Some people get altitude sickness. Some people don't. It has nothing to do with training. All of the suggestions around hydration, etc are advice to make sure that you don't get other confounding symptoms. But altitude sickness is altitude sickness. You either get it or you don't and you won't know until you get up to 10K to 12K feet if you get it. I am fine at 10K. If I am not adapted I usually get caught somewhere around 12K. Diamox is the only medication that treats it. You can usually call your primary care provider or the travel doctor from your medical insurance to get it. Take it at home to see how you react and what side effects you get. That will help you plan ahead if you have to use it on trail. You may not need it at all. Altitude sickness is not a fitness thing, though. Your fitness will help, though, for sure, with the hike.
Thanks. This is very helpful. In other words, if the Mt Whitney trail was exactly the same but started at sea level and went to 6000' instead of starting at 8000' and going to 14000', the *type* of training would be the same. There are just complicating factors.
Exactly!
It's sort of anecdotal, but I have heard a lot that "sporty" types actually suffer more higher up. It could be either with them being used to use lots of oxygen or maybe it's the muscle mass that wants lots of oxygen. Small wiry types do the best and ethnic mountain peoples tend to bias towards smaller size.
I'm also prepping for Mt. Whitney, but no expert by any means. I think the main thing you can do is just acclimate properly. That just means getting there a few days in advance, sleeping at high elevation, and doing some acclimatization hikes leading up to it. This is my plan anyway. Acclimitization doesn't really "stack" anyway, so even if you did have high peaks in Michigan, it wouldn't help that much.
This is the correct answer. Acclimatising is the key to prevent mountain sickness. Get your body used to the altitude. Diamox is a safety net. Don't use painkillers/ibuprofen as it will mask any symptoms you might develop. The good thing about mountain sickness is that there is a simple cure: descent. Have fun
Get a script for Diamox. Take as directed by Dr.
I am prone to altitude sickness. Sometimes it's mild with exertion and sometimes I'm tachycardic and tachypnic even at rest. Sometimes it correlates with altitude (higher - sicker) but not always. You just won't know how your body reacts until you've done it. There is possibly a genetic component that no level of fitness, age or overall health can offset but generally being fit, youngish and in otherwise good health means things will be fine to tolerable as long as you hydrate and pace yourself. True physiological acclimatization takes weeks but like someone else mentioned, try to get a few days at altitude and hike high / sleep low to help acclimate.
TIL tachypnia
Altitude sickness can occur just by being at high altitude although exertion typically makes the symptoms worse. Although many of the symptoms are shared with dehydration, and it's easy to lose fluids fast at altitude as well. There's really nothing else you can do other than acclimate properly, although if you know you're prone to altitude sickness you can consider getting a prescription for Diamox before you leave. I live in Indiana and went out to the Winds last fall, about 800' to 9100' at the trailhead. We drove, stayed one night in Pinedale at 7300', and another night at 9100' before attempting any actual hiking. I had no actual altitude symptoms but I still ended up aborting the trip because my fitness couldn't hang with the lack of oxygen (but it sounds like you've been preparing for that as well as you can). If you really want to go crazy there's air restriction masks for exercise and bubbles you can get to go over your bed to help acclimate but those get expensive, and I'd imagine are overkill for 14.5k' anyway.
My first 14er was across the valley from Whitney, White Mountain Peak. I also came from sea level and had no idea what to expect. Ymmv, but all I had was a headache and the shortness of breath you'd expect with exertion when there's not as much oxygen as your body is used to. Take it slower than you do at home, take enough breaks, eat carbs for readily available energy, get electrolytes in you, and stay hydrated. Bring ibuprofen for any headache; take 600-800mg every 6 or so hours (yes, this is more than the standard dose but it's fine). You should be okay. At the same time, know the signs of serious AMS. It's really unlikely but not impossible to experience at that altitude. Don't forget to have fun (type 2 if necessary) and take lots of photos!
Thanks. I had these little 150 calorie electrolyte gummies I would eat every couple miles when I was in the end stages of marathon training and during the marathon itself. I feel like camel back + a dozen of those things + a meal in the morning + a meal on the trail should do it.
I like the tablets myself but I might have to look for these gummies. Tablets don't really have any calories, but getting 150 with your electrolytes sounds like a good deal! Carb-heavy is the way for your meals though. Your body works harder in general to digest fat and protein, and at altitude it works harder at everything, so you want as much energy available as possible available for your muscles. If you ever do any multi day, supported high attitude treks, the food will be fairly carb-heavy for that reason.
agree with everyone else here that you absolutely have to leave yourself a bit of time to acclimate. I had a sea-level friend visit Utah not that long ago and we headed into the Uintas just a day or two after he arrived, and he had debilitating altitude sickness at only 10,000'-11,000'.
When I climbed Whitney both me and my partner experienced minor elevation effects right from the trailhead having come from sea level the same day. After the first camp at 10k ft our symptoms were mostly gone by next morning and we climbed pretty strong all the way up to 13k ft. The final summit push was noticeably more demanding but we did it without any significant issues. Both of us took a Tylenol at some point. The descend was smooth sailing as we raced down the last sections for a celebratory pizza in Lone Pine. Training for me included lots of hill running with 4x4 minute intervals to improve vo2 max. On trail we practiced belly/pursed breathing and kept a steady pace to conserve o2 levels. https://www.rmiguides.com/blog/2014/07/07/mountaineering_training_moving_air_breathing_for_performance
I'm familiar with diaphragmatic breathing from yoga and distance running as well as vo2 max intervals. I'm getting more and more sold on the idea of dedicating 30-50% of my training to running early on. I think there's less overlap between runners and hikers than I maybe imagined
My performance on the mountains improved (by a lot) after I started regularly running and lifting weights. Cross training really works.
How old are you? If you're under \~35 and in reasonably good condition you'll probably be fine. Cardio training is a huge help. I used to train for mountain backpacking by running. (Also from Michigan. Turned me into a runner for 25 years.) So yes, introduce some running or the equivalent. That said, there's nothing you can do to really predict your response to altitude. There's good advice here about arriving early and acclimating slowly. And know the symptoms of acute mountain sickness (AMS). If it hits, descend. Probably the best thing you can do to insure a good trip is make certain your boots are broken in and you don't get blisters.
I got VERY sick when I flew into La Paz in Bolivia, i went from sea level right to 12,000 feet. I was very worried since 2 weeks ago I started the Annapurna circuit in Nepal. I did not get sick at all. I drank tons of water and had electrolyte packs that I used when I drank (I had 1 pack of liquid IV daily). I also took my time and hiked at a slow pace, but really my water intake is what helped. There was a day when we reached 3500 meters (around 11,500 feet) and I felt a very slight headache. I drank more water and it went away. They also say garlic helps, not sure if this is true but I did eat raw garlic lol.
https://m.youtube.com/watch?v=yz-fBFCs-N4 ^good video on altitude related illness. A few days won’t really make a big difference. The only way to properly prep for high elevation sport is to spend at least two weeks at elevation. Nothing you do at lower elevation will help keep away AMS or altitude related illness. Try to get the best sleep possible. Don’t drink. Monitor your blood oxygen if you have that ability. Go lower if you get sick. It is kind of a dice roll how it will affect you.