Planning a mountain vaca? Maybe it’s Colorado. Maybe Utah. Maybe Wyoming. Maybe the Swiss Alps. Maybe Peru. Wherever you're headed, if it’s above 4,000 feet, your body will likely notice! And if you’re Googling How To Prepare For High Altitude Vacation, you probably want simple answers:
We’ve been in the altitude game since 2008 based out of Colorado. Testing. Tweaking. Traveling. Skiing. Hiking. Living at elevation. Working with customers who visit high places every week of the year.
Our guide pulls from real-world experience, not fluff nor theory. Let’s get you ready.
High altitude starts around 4,000 feet.
Symptoms become much more common above 8,000 feet.
At higher elevations:
And here’s the truth: You don’t need to be “out of shape” to feel it.
Elite athletes can get altitude sickness.
Weekend hikers can get altitude sickness.
Healthy 25-year-olds can get altitude sickness.
It’s about lack of oxygen and physiology stress, not toughness.
(source: Ck12.org)
From the Rocky Mountains of Colorado to international destinations including Peru and ski resorts in Europe, altitude sickness is a common threat. In Colorado we observe visitors often struggling with high altitude, and even worse when flying in from sea level.
Let’s keep it simple. Less oxygen pressure causes your body to compensate.
It does that by:
That last one matters.
High altitude increases oxidative load in the body. Your cells work harder. Recovery becomes more important. Antioxidant demand goes up.
This is one reason Zaca spent years studying glutathione support and amino acid-based recovery for high-demand environments.
With over a decade of high altitude experience, we'll share with you the essentials things to know and our best tips how to prepare for high altitude vacation. With proper preparation, including things like acclimatization and natural remedies, you can maximize your high altitude experience with less worry.
But first, let’s talk preparation. Read below to learn our eight best tips.
Learn our best eight tips how to prepare for high altitude vacation so you can have the most enjoyable time.
From our experience in Colorado, some tips require preparation and others are steps you can take while you're on your vacation. Overall, the more of these tips you can follow the more it could help you.
Here's 8 Tips How To Prepare For High Altitude Vacation:
The more sudden and faster you climb in elevation, the higher chance it leads to altitude sickness. If you give your body time to adjust gradually by acclimating slowly in stages, you can lessen the risk and stress you'll experience.
Plan your itinerary to include a day or two at a lower elevation before ascending further. For example, well prepared visitors of Colorado will stay in Denver for a night or two at 5,280 feet before heading to higher altitude vacation destinations such as Aspen (7,908 ft), Vail (8,150 ft), and Telluride (8,750 ft).
Lower oxygen levels at higher altitudes have been shown to lead to increase water loss through increased respiration. Research shows that fluid loss can happen twice as fast when compared to sea level.³
Get adequate hydration by drinking plenty of water before and during your trip. Many experts recommend drinking at least half your body weight in ounces of water per day.
TIP: To maximize your hydration, you can add sea salt (naturally containing minerals) to your food/drink, and taking Zaca's hydration chewables that can help increase water absorption.
Sleep is a fundamental aspect of preparing for a high altitude vacation. Science proves that sleep not only helps recovery, it can even aid oxygen and blood flow in your body.⁴
Aim for a full night's sleep before and during your journey, 7-9 hours each night. To help maximize sleep quality, get sunlight exposure during the day which can naturally help melatonin production at nighttime.
While there's no direct evidence to show CBD helps with high altitudes, the benefits displayed in research appear to be useful for mountain trips.
Studies have shown both an improvement in sleep⁵ and nauseas subduing benefits,⁶ which could come in handy when struggling with high altitudes. Although no promising correlation, even the sleep-aiding effects alone are great for traveling.
It might be tempting to indulge in a celebratory drink when you first arrive to your high altitude vacation destination, alcohol is one of the worst things you could consume. Alcohol can further dehydrate your body, worsen sleep quality, and even affect blood oxygen saturation.⁷
Opt for hydrating beverages like water and tea instead, and avoid alcohol for 1-2 days or at least until you show no signs of elevation struggle.
In some cases, travelers may benefit from supplemental oxygen. The tricky part is that while canned oxygen have become popular in many mountain stores, it's questionable if it contains enough oxygen to be effective.
A study proved supplemental oxygen to have a noteworthy effect at high altitudes, but this was done with oxygen tanks versus the much smaller oxygen cans.⁸ Replenishing oxygen is certainly beneficial overall, you can be the judge if smaller canned oxygen canisters will be strong enough for you.
High elevations challenge your body's ability to perform physically demanding activities. High altitude vacations commonly involve strenuous activities including hiking, skiing, and overall exploring the great outdoors.
Don't be too quick to push yourself. Limit strenuous activity and listen to your body's cues for rest during your vacation. Gradually increase your activity level each day as you feel more confident and free of altitude sickness signs.
One key factor to be aware of on your vacation is that high altitudes can induce oxidative stress.⁹ Research has even shown high altitudes to deplete glutathione levels, which is your body's master antioxidant.¹⁰
Antioxidant supplements, such as glutathione, can support your body's natural defense mechanisms against the oxidative stress.¹¹ You can include them in your pre-travel routine and during your vacation.
In conclusion, embarking on a high-altitude vacation requires careful planning and consideration for your body's needs. In this guide, we provided eight tips on how to prepare for high altitude vacation — including acclimating gradually, staying hydrated, ensuring sufficient sleep, considering CBD, avoiding alcohol, exploring supplemental oxygen, limiting strenuous activities, and incorporating antioxidant supplements.
Now you can be better prepared for you high altitude vacation, whether alone or with your family, and enjoy your experience without the worry!
High altitude increases oxidative stress. Your body works harder. Recovery demand goes up.
That’s one reason Zaca has focused on glutathione and amino acid support since 2008, specifically for high-demand environments like travel and elevation.
Zaca chewables are:
Many travelers use them:
If you’re considering prescription medication like acetazolamide (Diamox), talk to your doctor well before your trip. Never try a new medication for the first time at altitude.
Preparation starts in your suitcase. The people who feel best at altitude in our experience pack on purpose, here’s the list.
Health & Wellness
A quick list, don’t:
Altitude doesn’t care how tough you are.
Simple. Practical.
Arrive.
Hydrate immediately.
Light walk only.
Eat moderate carbs.
Early bedtime.
Optional: Zaca chewables for altitude support upon arrival and throughout the day.
Moderate activity.
No max effort.
Continue hydration.
Eat clean.
Support recovery.
Monitor how you feel.
If feeling good:
Increase activity slowly.
Longer hikes.
Full ski days.
Enjoy drinks.
Still hydrate aggressively.
Most people feel better after 2–3 days. Full acclimatization can take 5–7 days or longer depending on elevation.
The higher you go, the longer it takes. If going above 10,000 feet? Full adjustment can take over a week.
Most altitude symptoms are mild. Some are not. Knowing the difference matters.
These usually improve within 24–48 hours.
Descend immediately and seek medical care. When in doubt, just go lower.
Recover faster and conquer more with Zaca's chewable supplement. Our innovative formula is specially crafted to aid your body to hydrate and revive to bounce back better. The unique combination of antioxidants, amino acids, and vitamins includes glutathione to maximize the replenishment and fortification of antioxidants. Say goodbye messy powders and frustrating pills, Zaca's chewables are easy-to-use so you can take it when you need it most. Simply take 2-4 chewables per day. Try Zaca chewable supplement today and fuel your travels with our adventure-focused nutrient blend.
A high altitude vacation should feel epic, not like a two-day headache.
The difference almost always comes down to preparation, make sure to review our 8 tips and checklist before your next mountain trip. Do those things, and your odds of feeling good go way up.
(And don't forget to support your body in elevation with altitude supplements.)
While altitude tents exist to mimic high altitudes oxygen levels, the prices are very high ($2,699). You'll find athletes training with altitude tents to prepare the lungs, but it doesn't make sense to prepare for a high-altitude vacation.
One of the best ways to prepare your lung for the high altitude mountains, is by following number one in our tips. Acclimating in stages can be very effective when possible. If you can gradually increase your elevation before arriving at your final vacation destination, this could better prepare your lungs.
If wanting a natural remedy such as supplements to prepare for high altitude: CBD, oxygen, Zaca, Iron, adaptogenic herbs like Rhodiola and Asian Ginseng, and antioxidants like Glutathione are a great solutions to start. Read our tips above for more details on each of these supplements to prepare for high altitude.
We find in Colorado that most acclimation takes between 1 and 5 days. It's on the shorter end for moderate altitude like Denver at 5,280 feet high. In the Rocky Mountains of typically 8,000–10,000 feet it can take 2-5 days. While full adjustment can take 1–3 weeks, 1-3 days are usually the worst for vacationers.
Of course staying hydrated is best, ample water at minimum. Add electrolytes or take Zaca to enhance hydration. Other drinks that are fine to drink are tea, coffee, and clean sports drinks. Although coffee, like alcohol, can be a diuretic so don't overdue it and compliment it with water.
The research we've looked at show ibuprofen can be highly effective to lower incidence/symptoms of altitude sickness (AMS). The advantage is that it's over-the-counter where you also don't need a doctor's prescription like you do for acetazolamide, this comes in handy as a last-minute resort. (source: [MPR](https://www.empr.com/home/news/ibuprofen-cuts-incidence-severity-of-altitude-sickness/))
Our tips go through some of the fastest ways to adjust to elevation, you can read them above but they include: limiting strenuous activities, maximizing hydration, getting enough sleep, avoiding alcohol, gradually acclimatizing, and adding antioxidant supplements to your regimen.
We find that visitor symptoms can kick in around 4,000–5,000 feet (as we see in Denver) and get worse as you approach 8,000 feet and higher.
While these steps are optional, if doing something like a ski trip we'd recommend start prepping 1–4 weeks before. Things like aerobic training helps a lot where you won't be as exhausted. If you're using Diamox, you'll need to see your doctor well before your trip (at least 2 weeks). For Zaca chewables, start taking them 1–3 days before you go and at minimum when you first arrive, they'll help you hit the ground running.
SOURCES:
1. Travel to High Altitudes
https://wwwnc.cdc.gov/travel/page/travel-to-high-altitudes
2. Preparing for Safe Travel to High Altitude - Mayo Clinic
https://www.oxygenplus.com/blogs/oxygen-research/preparing-for-safe-travel-to-high-altitude
3. Why Do You Need to Drink a Lot of Water at a High Altitude?
https://www.livestrong.com/article/360485-how-to-train-for-high-altitude-hiking
4. Sleep: The Secret Ingredient of Injury Recovery
https://www.orthocarolina.com/media/sleep-the-secret-ingredient-of-injury-recovery
5. Cannabidiol in Anxiety and Sleep: A Large Case Series
https://www.thepermanentejournal.org/issues/43-the-permanente-journal/original-research-and-contributions/6960-cannabidiol-in-anxiety-and-sleep-a-large-case-series.html
6. Regulation of nausea and vomiting by cannabinoids
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3165951/
7. Effects of Alcohol
https://www.ahajournals.org/doi/full/10.1161/01.HYP.29.6.1278#
8. Supplemental oxygen and hyperbaric treatment at high altitude: cardiac and respiratory response
https://pubmed.ncbi.nlm.nih.gov/17571664/
9. High altitude and oxidative stress
https://pubmed.ncbi.nlm.nih.gov/17482529/
10. Effect of high altitude (7,620 m) exposure on glutathione
https://pubmed.ncbi.nlm.nih.gov/11320641/
11. Oxidative Stress and Diseases Associated with High-Altitude Exposure
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8868315/
12. The Complete Altitude Tent Sleeping Package includes everything you need for Sleeping at High Elevations.
https://milehightraining.com/product/altitude-tent-package-2/
13. How To Prepare For High Altitude Vacation With Supplements
https://zacalife.com/blogs/blog/supplements-to-prepare-for-high-altitude
