BEGINNER’S GUIDE TO HIGH ALTITUDE TREKKING

Any pursuit to explore the unknown in nature entails risk. Under pressure our true and authentic nature comes out in the wilderness. People put in challenging adventurous outdoor situations:-

-        Gained confidence

-        Redefined own perceptions of personal possibilities

-        Demonstrated compassion

-        Developed camaraderie with their peers

-        Dr Kurt Hahn

 

Growing pollution and stress of urban lifestyles is taking its toll, giving rise to a new genre of Indians, who are willing to come out of the comfort zone of their laidback lifestyles to be far away from the maddening crowds and polluted environment of the cities, even if it’s for a short break. The stress is on the outdoors to beat the stress of urban living! Giving rise to a new vacationing trend of outdoors adventure.

The high Himalayas - with its pristine landscapes, solitude and opportunities galore for adrenaline pumping thrills – is emerging as the leading vacationing destination of the new Indian. As more and more new enthusiasts take to high altitude treks, it is worthwhile for them to have basic knowledge of issues involved in trekking in high altitude areas.

Medical Fitness for High Impact Activities in High Altitude

High altitude maybe categorised as altitude above 8000’-9000’. Coupled with near zero or sub-zero temperatures, these two factors can be quite debilitating for the human body. Owing to drop in barometric pressure at high altitudes there is lesser amount of oxygen available while breathing. The human body responds by producing more red blood cells so as to enhance the oxygen carrying capacity in the blood. There is resultant thickening of the blood density. The body has to breathe more and the heart has to pump harder to meet the oxygen requirement, causing increased blood pressure.

The way to counteract the above factors is through a vibrant fitness regime at least two months prior entry to high altitude, followed by acclimatisation process of 1-3 days in high altitude itself. Keep your body well hydrated at all times during the trek. Take adequate rest, periodically.

As a precautionary measure a qualified medical practitioner should be consulted prior to undertaking high altitude adventure. Be sure to get yourself checked for allergies, if any. The same should be disclosed to the trek leader/conductor well in advance.

Possibility of contracting stomach infection from local water sources exists. Nausea, throat and cold infections also cannot be ruled out due to exertion and/or exposure to cold at high altitudes. Light medications maybe carried for minor ailments on advice of approved medical practioner, for trek duration. The trek conductor should make arrangements centrally for one of the trek group member to be qualified as a first responder for medical emergencies as also medication for serious injuries and high altitude related sickness.

Trek Route Selection & Group Composition

It is recommended that the first trek should ideally:-

• Be below 12000’ to 13000’ altitude.
• Manage daily altitude gain of under 1000’.
• Involve daily movement of under 6 hrs.
• Be of 3 to 4 days duration.
• Avoid very steep gradient slopes.
• Have group composition of 5 to 8 members.
• Contain at least one experienced trekker/guide in the group.
• Have at least one qualified first responder for medical emergencies, to include high altitude related sickness, as part of the group (responsibility of trek conductor).

Check List for Selecting Trek Conductor

• At least ten years of experience in conducting high altitude treks.
• Scout social media sites on trekking; peruse customer reviews/blogs, preferably get in touch with some of them on social media.
• Experience and qualification of the guide to be assigned with you.
• Details of trek route such as daily trek duration, daily altitude gain, topography of terrain to be traversed, water channel crossings if any, etc.
• Quality of accommodation and transportation to and fro trek destination.
• Written commitment on their natural calamity and medical emergency arrangements during trek.
• Availability of qualified first responder personnel in the trek team, for meeting medical emergencies, with specific reference to high altitude related ailments.
• Refund of fees, if trek is abandoned, in both scenarios - situation beyond your/trek conductor’s control.
• Debiting of likely expenditure incurred on emergencies, if any.
• Specific quality of camping and trek equipment to be provided by the trek conductor.
• Quality and variety of food and beverages to be provided. Daily menu for each meal.
• Drinking water arrangements.
• Mid-day meal and snacks arrangement during daily trek.
• Porter arrangements.
• Waste disposal arrangements.

 

EQUIPMENT

Kitting yourself adequately for the high altitude trek is of the utmost importance and could be the difference between success and failure. Weather in high altitude is most unpredictable, hence the requirement to protect your body and personal gear against precipitation. Your body extremities, such as head, feet and hands, are more likely to be in contact with excess moisture and need to be well protected. Comfortable, good quality, waterproof shoes are highly essential as your feet will be constantly bearing the burden of your body and backpack over uneven terrain.

Backpack

The carrying capacity or volume of a backpack is counted in litres.  Normally a 50 litres capacity is adequate for 4 to 5 days duration trek. Beyond that duration it is preferable to carry a 70 litres or above capacity backpack. The material should have limited water protection capability and should come with a waterproof cover.

It is advisable to check the backpack for ease of carrying for prolonged periods.

Sleeping Bag

The sleeping bags are designed to withstand specified cold temperatures, upto zero degrees Celsius, minus five degrees Celsius etc. They also come in one or two layers so that they are usable in varied temperatures. A minus five degrees Celsius protective sleeping bag should be adequate for the beginning phases.

Light rubberised/foam waterproof mat to sleep on is required to provide protection from ground moisture.

Recommended Scale of Personal Clothing (for 3-5 days trek)

• Full sleeves down feather jacket (minus 5 degrees Celsius and preferably waterproof)
• Full sleeves fleece jacket (preferably waterproof)
• Waterproof Wind cheater or light rain coat
• 2-3 full sleeves perspiration absorbent T-shirts
• 2 Pair of perspiration absorbent thermal inners
• 2 Trek pants/warm cotton pants (preferably waterproof)
• Trekking Shoes (preferably Quechua, Merrel, Salomon or similar brand quality)
• Sports sandal
• 3-4 pair perspiration absorbent warm socks
• Hand gloves (preferably waterproof and at least minus 5 degrees Celsius)
• Balaclava/Woollen cap (to also cover ears)
• Sun cap
• Light towel
• 2-3 litres water bottles/hydration pack
• Sunglasses with UV protection
• Battery operated light (preferably head mounted)
• Good quality telescopic walking stick
• Safety rope (based on trek terrain)
• Carabineer (based on trek terrain)
• Crampons (based on trek terrain)
• Ice axe (based on trek terrain)
• GPS, compass, camera, spare batteries based on individual requirement and load carrying  limitation
• Cold cream
• Sunscreen lotion
• Toilet kit and toilet paper
• Plastic bag for wet clothes
• Dry fruits/energy snacks

Note: - Recommendations based on trek involving temperatures upto minus 5 degrees Celsius.

Maybe changed on recommendations of trek operator/guide or own personal requirements.

 

PRACTICAL TIPS

• Comfort rather than snugness should be the rule while selecting your clothing.
• The selected clothing should be a little loose fitting to enable trapping of warm air under inner layer. Outer layers should be large enough to accommodate one to two inner layers.
• The shoes should be a size larger than you normally wear. This ensures that your toes do not get stubbed during downhill trek.
• New shoes should be well run in during your fitness sessions prior to proceeding on trek.
• It is preferable that your backpack has strings that raise and lower the pack so as to enable adjusting center of gravity of the load without taking it off the back.
• Your walking stick should be strong enough to take on your full body weight and its length should be easily adjustable.
• Ensure your body extremities are well protected from cold and precipitation to avoid cold related injuries.
• Based on the availability of drinking water enroute, you should be able to carry upto 3 litres water on yourself.
• Carrying water in a hydration pouch is preferable as it is easy to sip water without having to break your rhythm of walk. Sip some water every 15 minutes or so.
• Carry some tasty energy snacks in your track pant pocket so that they are easily accessible.
• Do not hurry or over exert. Take short rests frequently. Keep in mind the Ladakhi saying “In the land of the Lamas don’t be a Gama!”
• During ascent dig your toes and during descent dig your heels.
• Shorten your strides when negotiating steep inclines.
• Daily limber up before commencing trek and limber down on reaching day’s destination.
• At the end of day’s trek quickly change inner layer if wet.
• Do not take long rest and sleep immediately on reaching the camping site. This will slow down the body rhythm and hinder the inner body process of recoupment of oxygen.
• After taking off your equipment and short rest, take part in camp setting up activities.
• Thereafter go for an easy stroll uphill. This will assist in better acclimatisation of your body.
• There is a sudden and sharp drop in temperature in the high altitude at sun set. Kit yourself adequately prior to it.
• It is important to massage and look after your feet daily.
• Be very particular to keep a battery operated light handy with you for moving around camp during hours of poor visibility.
• Best antidote to high altitude sickness is to drop altitude earliest.

Prophylactic Home Remedies During Trek

• Apply a touch of mustard oil to your body navel and nostrils daily morning.
• Take a spoonful of turmeric powder daily evening.
• Consume a raw clove of garlic daily.
• Meditate for minimum 5 minutes before sleep.