What foods help with mountain sickness?

At high altitudes, the body loses water twice as fast as at sea level due to increased respiration. This guide explains what foods help with mountain sickness by focusing on essential nutrition and hydration strategies to combat the effects of lower oxygen levels.

Quick Summary

A diet high in carbohydrates, combined with adequate hydration and key nutrients like iron and antioxidants, is crucial for acclimatizing to altitude.

Key Points

• Increase Carbohydrates: Prioritize complex carbohydrates, like oats and potatoes, as your body's preferred fuel at altitude for more efficient energy production.

• Stay Hydrated: Drink 3-5 liters of fluid daily, supplementing water with electrolytes to replace minerals lost through increased respiration and urination.

• Boost Iron Levels: Consume iron-rich foods, such as spinach and lentils, to support the increased red blood cell production needed for oxygen transport.

• Eat Antioxidant-Rich Foods: Incorporate berries and colorful vegetables to combat the increased oxidative stress that occurs at high altitude.

• Favor Lean Protein: Choose lean sources like lentils, eggs, and fish to provide muscle support without burdening your digestive system.

• Limit Bad Fats and Salt: Avoid heavy, fatty, and overly salty foods that can be difficult to digest and contribute to dehydration.

• Pack Smart Snacks: Bring easy-to-digest, high-carb snacks like dried fruit, nuts, and energy bars to maintain consistent energy levels.

The Physiological Effects of Altitude

As you ascend to higher altitudes, the air pressure decreases, meaning there is less oxygen available for each breath. This reduced oxygen availability, known as hypoxia, triggers several physiological changes in your body. Your heart and lungs work harder, your metabolic rate increases, and you lose fluids more rapidly through breathing and urination. These stressors can lead to symptoms of acute mountain sickness (AMS), which include headaches, nausea, dizziness, and fatigue. A proper nutritional strategy is not a cure but a critical tool for managing these effects and promoting acclimatization.

The Role of Key Nutrients

Prioritizing Carbohydrates

Your body's preferred and most efficient energy source at altitude is carbohydrates. Since carbohydrate metabolism requires less oxygen than fat or protein metabolism, increasing your intake can improve your body's efficiency in low-oxygen conditions. Aim for at least 60% of your caloric intake to come from carbohydrates, especially complex carbs that provide a slow, steady release of energy.

• Complex Carbohydrates: Whole grains like oats, quinoa, and brown rice, as well as starchy vegetables such as potatoes and sweet potatoes, are ideal.
• Simple Carbohydrates: For a quick energy boost, dried fruits (dates, raisins, apricots) and honey can be very effective.

Integrating Lean Protein

While not the primary fuel source at altitude, protein is essential for muscle repair and maintaining lean body mass. Appetite suppression is common, so it is vital to consume enough protein to prevent muscle wasting. Protein-rich foods should be lean to avoid slowing down digestion.

• Lean Animal Protein: Fish (salmon, tuna), chicken, and eggs.
• Plant-Based Protein: Lentils, chickpeas, tofu, and nuts are excellent choices.

Incorporating Healthy Fats

Fats are calorie-dense and provide a significant energy reserve, which is important given the increased energy expenditure at altitude. However, they take longer to digest, and some climbers experience an aversion to fatty foods. Focus on healthy, easily digestible fats.

• Sources of Healthy Fats: Nuts, seeds, nut butters, avocados, and olive oil.

Hydration and Electrolytes

At high altitudes, the dry air and increased respiration lead to significant fluid loss. Dehydration can exacerbate altitude sickness symptoms like headaches and fatigue.

• Water: Aim for 3-5 liters of fluid per day, or more, depending on your activity level.
• Electrolytes: Plain water may not be enough. Electrolyte drinks or sachets can help replenish minerals like sodium and potassium lost through sweat and increased urination. Electrolyte mixes can be added to water or herbal tea.
• Potassium-rich Foods: Bananas, potatoes, and spinach help maintain proper muscle and nerve function.

Essential Micronutrients

Iron

Altitude exposure increases the production of red blood cells to help carry more oxygen, which increases the body's demand for iron. Ensuring adequate iron intake before and during a high-altitude trip is critical.

• Iron-Rich Foods: Lean red meat, fortified grains, lentils, spinach, and dried fruits like raisins.
• Improve Absorption: Pairing iron-rich plant-based foods with a source of Vitamin C (e.g., citrus fruit) can improve absorption.

Antioxidants

The increased oxidative stress at high altitudes can be mitigated by a diet rich in antioxidants.

• Antioxidant-Rich Foods: Berries, colorful fruits, and vegetables like beets, spinach, and broccoli.
• Beet Juice: Contains nitrates that convert to nitric oxide, which can relax blood vessels and improve oxygen delivery.

Foods to Limit or Avoid

Some foods can worsen altitude sickness symptoms or slow down acclimatization.

• High-Fat and Greasy Foods: Take longer to digest and can contribute to nausea or digestive discomfort.
• Excessive Salt: Can lead to dehydration and should be limited.
• Alcohol and Caffeine: Both can act as diuretics and contribute to dehydration. It is wise to limit or avoid them, especially during the initial acclimatization period.
• Excessive Simple Sugars: While useful for a quick boost, a diet overly reliant on sugary snacks can lead to energy crashes. Prioritize complex carbs.

Sample High-Altitude Meal Plan

Meal	Description	Rationale	Alternatives
Breakfast	Oatmeal with dried fruit, nuts, and a sprinkle of cinnamon.	Complex carbs for sustained energy, plus fiber and iron.	Porridge, quinoa with berries and seeds.
Lunch	Whole wheat tortilla with lentil curry and a side of dried veggies.	Complex carbs, lean protein, and easy to pack and digest.	Pasta salad with chicken and olive oil, or rice and dal.
Snacks	Energy bar, trail mix with dried fruit and nuts, hard candies.	Easy-to-carry, high-carb, calorie-dense options for energy boosts.	Fruit snacks, jerky (lean), sports gummies.
Dinner	Rice with lean chicken, or lentil soup with whole grain bread.	Lighter, high-carb, lean protein meals that are easier to digest in the evening.	Khichdi (lentils and rice), pasta with a light sauce.

Conclusion

While acclimatization is the ultimate key to preventing mountain sickness, your dietary choices play a vital supporting role. By prioritizing a high-carbohydrate diet, focusing on proper hydration with electrolytes, and ensuring adequate intake of iron and antioxidants, you can help your body function more efficiently at high altitude. Avoiding heavy, greasy, or excessively salty foods and limiting caffeine and alcohol will further aid digestion and prevent dehydration. Remember that appetite can change at altitude, so bringing familiar and appealing foods is also important for maintaining energy. A well-planned nutrition strategy can make a significant difference in your well-being and performance on your high-altitude adventure. Consult the Centers for Disease Control and Prevention for general travel health information before your trip.

Easy-to-Pack High-Altitude Snacks

• Energy Bars: Look for ones with a good mix of complex carbs, protein, and low sugar.
• Trail Mix: A homemade mix of dried fruits, nuts, and seeds is ideal.
• Jerky: Lean, easy-to-carry protein source.
• Gummies and Chews: Quick, simple carb options for an instant energy hit.
• Electrolyte Drink Mixes: Sachets that can be added to water to replenish minerals.

High-Altitude Hydration Strategies

• Sip Regularly: Don't wait until you feel thirsty, as the sensation is often diminished at altitude.
• Electrolytes are Key: Alternate between plain water and electrolyte-infused drinks, especially during exertion.
• Warm Beverages: Herbal tea or hot water with lemon is hydrating and comforting in cold conditions.

Conclusion

A thoughtful and well-executed nutritional plan is a powerful tool against mountain sickness. By focusing on high-carb foods, staying vigilantly hydrated with electrolytes, and supplementing with vital nutrients like iron and antioxidants, you can significantly boost your body’s ability to adapt to the rigors of high altitude. Avoiding heavy, fatty foods and excess caffeine will further support your acclimatization process, ensuring a more enjoyable and successful mountain experience. Listen to your body and adjust your intake based on what feels right, as personal preferences can shift at elevation. A balanced and consistent diet is a key factor in reaching new heights comfortably and safely.

High-Altitude Acclimatization Food Comparison

Aspect	Foods to Emphasize	Foods to Limit/Avoid
Energy Source	Complex carbohydrates (oats, quinoa, rice, potatoes).	High-fat, greasy, and excessively sugary foods.
Protein Type	Lean protein (lentils, fish, chicken, eggs).	Heavy, red meat and high-fat dairy.
Hydration Aids	Water, electrolyte drinks, herbal teas, potassium-rich foods.	Alcohol, excessive caffeine, and overly salty foods.
Micronutrients	Iron-rich and antioxidant-rich foods (spinach, lentils, berries).	Processed foods lacking essential vitamins and minerals.
Snacks	Dried fruits, nuts, energy bars, trail mix.	Greasy potato chips, excessively sugary candy.

Conclusion

Making informed dietary choices is a proactive strategy against mountain sickness. By focusing on nutrient-dense, easily digestible foods, you can provide your body with the fuel and support it needs to acclimatize effectively. Remember that consistent hydration is as important as solid nutrition. While a proper diet is not a magic bullet, it is a critical component of a safe and successful high-altitude adventure.

Note: The content of this article is for informational purposes and should not be considered medical advice. Always consult with a healthcare professional before making significant dietary changes or if you experience severe symptoms of mountain sickness. For further reading on high altitude training and nutrition, visit the National Institutes of Health.

Frequently Asked Questions

Why are carbohydrates so important for high altitude?

Carbohydrates are your body's most efficient energy source, especially at high altitude where oxygen is scarce. Metabolizing carbs requires less oxygen than processing fats or proteins, which helps your body perform better in hypoxic conditions.

How much water should I drink at high altitude?

The Wilderness Medical Society recommends drinking an additional 1 to 1.5 liters of water daily at high altitudes, aiming for a total of 3 to 5 liters. It is also beneficial to include electrolytes, especially if you are physically active.

Is coffee or tea okay to drink at high altitude?

Excessive caffeine intake should be avoided, especially during the initial acclimatization period, as it can be a diuretic and contribute to dehydration. Herbal teas, however, are a great hydrating option.

What if I lose my appetite at high altitude?

It is common to lose your appetite at altitude. Focus on small, frequent meals and snacks with high-carbohydrate density. Bring snacks you enjoy to increase the likelihood you will eat enough to sustain energy.

Do I need to take extra iron supplements?

Your body's need for iron increases at high altitude due to higher red blood cell production. However, it's best to consult a doctor before taking supplements. Focus on consuming iron-rich foods like red meat, lentils, and spinach as a primary strategy.

Are fatty foods really bad for mountain sickness?

High-fat, greasy foods take longer to digest, which can be problematic at altitude where digestion is already slower. They can contribute to nausea and discomfort, so sticking to lean proteins and healthy fats is better.

Can proper nutrition prevent altitude sickness entirely?

Proper nutrition and hydration significantly aid in acclimatization and can reduce the severity of symptoms, but they do not guarantee you will not experience altitude sickness. Gradual ascent and rest are also key preventive measures.