How Do I Avoid Altitude Sickness on a Gorilla Trek?

Gorilla trekking often takes place at high altitudes, ranging from 2,200 to 3,000 meters (7,200 to 9,800 feet) above sea level. While this altitude might not cause severe altitude sickness for everyone, some individuals can experience mild to moderate symptoms. Here’s how to minimize your risk and avoid altitude sickness on your gorilla trek:

1. Gradual Acclimatization:

Arrive Early: If possible, spend at least one or two nights at a moderate altitude (around 1,500 – 2,000 meters) before your trek. Many lodges in the gorilla trekking regions are situated at these elevations, allowing for some natural acclimatization.
“Climb High, Sleep Low”: If you are staying at a higher altitude lodge, try to do some light activities at a slightly higher elevation during the day and return to sleep at a lower elevation.

2. Ascend Slowly During the Trek:

Pace Yourself: Your guides are experienced and will set a pace that accommodates the group. Don’t try to rush ahead. Hike slowly and steadily, allowing your body to adjust to the thinner air.
Take Breaks: Don’t hesitate to ask for short breaks if you feel breathless or tired. Rest and allow your heart rate to recover.

3. Stay Hydrated:

Drink Plenty of Fluids: Dehydration can worsen altitude sickness symptoms. Drink at least 3-4 liters of water per day in the days leading up to your trek and continue to drink regularly during the trek.
Avoid Alcohol and Caffeine: These can dehydrate you and may exacerbate altitude sickness. It’s best to avoid them, especially in the 24-48 hours before and during your trek.

4. Eat Light and Frequent Meals:

High-Carbohydrate Diet: Some studies suggest that a diet higher in carbohydrates can help your body utilize oxygen more efficiently at higher altitudes.
Avoid Heavy, Fatty Foods: These can be harder to digest at altitude.

5. Avoid Strenuous Activity Before the Trek:

Arrive rested and avoid intense exercise in the days leading up to your gorilla trek.

6. Consider Medication (Consult Your Doctor):

Acetazolamide (Diamox): This medication can help your body acclimatize faster by increasing your breathing rate and helping to regulate your body’s pH balance. It is a prescription drug, so you must consult your doctor well in advance of your trip to discuss if it’s right for you, the correct dosage, and potential side effects. It’s usually started 24-48 hours before ascending to a high altitude.
Pain Relievers: Over-the-counter pain relievers like ibuprofen or paracetamol can help manage headaches, a common symptom of mild altitude sickness.

7. Be Aware of the Symptoms:

Mild Symptoms: Headache, nausea, dizziness, fatigue, loss of appetite, and difficulty sleeping. If you experience mild symptoms, stop ascending and rest at your current altitude until you feel better.
Severe Symptoms: Severe headache, persistent nausea and vomiting, difficulty breathing even at rest, confusion, and loss of coordination. If you or someone in your group develops severe symptoms, descend to a lower altitude immediately and seek medical attention.

8. Inform Your Guide:

Don’t hesitate to tell your guide if you are feeling unwell at any point during the trek. They are experienced in recognizing the signs of altitude sickness and can assist you.

Important Considerations for Gorilla Trekking:

Altitude of Trekking Areas: Be aware that different gorilla trekking locations have varying altitudes. Bwindi Impenetrable National Park in Uganda has a wider range of altitudes (1,160 to 2,607 meters), while Volcanoes National Park in Rwanda is generally higher (around 2,400 to 4,100 meters).
Physical Fitness: While avoiding altitude sickness is important, a reasonable level of fitness is still necessary for the trek itself.

By taking these precautions, you can significantly reduce your risk of altitude sickness and fully enjoy the incredible experience of gorilla trekking. Remember to consult your doctor for personalized advice, especially if you have any pre-existing health conditions.