Why was that?

It all started with the adjustment to the local cuisine, and the new circumstances on site – different food, different climate, different habits. Thus, already before the beginning of the tour, I repeatedly suffered from gastrointestinal complaints and slept only parts of the night. Initially, I felt yet strong, but quite soon after the commencement of the tour and with increasing altitude, I felt more exhausted. This way, even shorter day tours partly became challenging.

The entire ascent represented a process of adjusting to the altitude. However, due to the high altitude and my increasingly weak condition, I could not adjust according to the pace the tour required. Long resting phases and a lot of sleep affected my condition positively. Also, medications, such as Aspirin, Ibuprofen, and electrolytes gave me more strength. Eating, however, became difficult for me. I simply was not hungry. Consuming regular meals at high altitudes is very important, though, for the body requires lots of energy during the tour.

Nonetheless, I made it to Barafu Camp, the base camp of Kilimanjaro. After arriving there, I felt very exhausted, for the days before I had repeatedly suffered from sleep deprivation and gastrointestinal complaints. The physical stress was high, the oxygen levels in the air decreased. I was spared though from heavy headaches, dizziness, or a blurred vision up to this point.

Summit day already started around 10:30 p.m. I had been resting in our tent for the previous hours. We ate some rice and drank tea before leaving the camp. Unfortunately, neither remained in my stomach for long. Despite a slight nausea, I tried to pick up some nutrients and took muesli bars for the peak climb. Erasto, our tour guide, carried my daypack so I would use as little energy as possible. During the first hours of the hike, we took regular short breaks to eat muesli bars, dextrose, and drink sufficient water. With increasing altitude, however, I slowly but surely felt my body becoming weaker. Having stood in the snow for the first time as well as the fact of already standing at a higher point than the peak of Mont Blanc, again triggered little feelings of happiness inside me and briefly gave me new energy.

Nevertheless, even the slowest walking pace soon became hard for me. Erasto kept an eye on me and we, as a group, regularly consulted on my condition. Around 2 a.m. and at an altitude of approximately 4,500 meters, I realized that I merely ascended the peak as if in trance with a clouded mind. My body signaled to me that my journey to the summit of Kilimanjaro had come to an end. Further side effects of the altitude sickness, such as headaches or respiratory distress stayed away.

We therefore split the group and together with Erasto I descended the mountain. With decreasing altitude, I felt better fairly quickly and the symptoms disappeared almost entirely. After arriving at Barafu Base Camp, I was glad I could lay down in the tent and sleep.

Several hours later, the following morning, I felt significantly recovered. The descent to Mweka Camp, the last camp of our tour, did not cause any problems.

Although I have not reached the peak of Kilimanjaro, I retrospectively keep incredibly awesome impressions and experiences. Moreover, I have learned things about me and my body I would not have discovered between urban life and office routine. Simply for that I will return some day and try the ascent again.

The post Experience with altitude sickness on Kilimanjaro appeared first on Jambo Kilimanjaro.

Time

It is important to take your time during the ascent! This way, your body can acclimate adequately to the altitude. Also, the principle “walk high, sleep low” (walk high by day and sleep at lower altitudes by night) works well for adjusting to the altitude. Ascending slowly is the best thing to do to avoid altitude sickness.

Rest

Do not overspend yourselves in the beginning of your tour, even if it may seem easy going. You may need this energy at a later point. Hence, follow the instructions of the tour guide. “Pole pole”, “slowly, slowly,” is a well-known expression for a reason. Also, use the time in the camps to rest. If possible, start your expedition well-relaxed.

Nutrition

A healthy and balanced nutrition is generally advisable, especially in the weeks leading up to your expedition. You should not show any deficiencies of vitamins or minerals due to an unbalanced diet before you climb the mountain. This way your body is fit and can adjust to changes easier. If possible, eat a lot of foods high in carbohydrates during your tour. They require less oxygen when processed by your body than nutrition that is high in fat or proteins. Additionally, drink a lot during your tour, especially water. You should drink at least 3-4 liters per day.

Consumption of alcohol

The consumption of alcohol complicates the body’s adjustment to the altitude, and hence fosters altitude sickness. Moderate consumption of alcohol, i.e. an evening glass of wine or a beer are fine also shortly before your climb of Mount Kilimanjaro. Latest when commencing your tour, however, you should consequently do without alcohol altogether.

Dietary supplements

They are discussed a lot, however, seemingly without conclusive insight. Especially antioxidants, and gingko are discussed to increase the chances of reaching Uhuru Peak, the summit of Kilimanjaro. The consumption of vitamin C, and multi-vitamin tablets or of gingko tea throughout the weeks before your ascent would certainly not hurt; however, it is debatable if they are helpful.

Medications

Medications, such as Diamox, which contain the active ingredient acetazolamide, are used for preventing altitude sickness. However, they bring about side effects and their effect is not conclusively proven. Taking them should therefore be well thought through. A form of medical precaution of altitude sickness with usually considerably less side effects is the consumption of Aspirin and Ibuprofen/Paracetamol. Both are taken during the climb: Aspirin in lower doses several times a day, and Ibuprofen once a day before lunchtime. In any case you should discuss taking medication with a doctor and adjust it to your personal needs.

Pressure chambers

They are once another way of precaution. In respective establishments, a low air pressure is simulated, and therefore your body’s reaction triggered. This type of preparation is comparable with a mountain hike just before the real journey to Mount Kilimanjaro. Expenditures are, however, considerably higher than with other measures.

In case you are looking for further information on how to prepare for climbing Kilimanjaro, see here.

The post 7 ways to prevent altitude sickness appeared first on Jambo Kilimanjaro.

But what exactly is altitude sickness (also referred to as mountain sickness)? How does it occur, proceed and cease again? Which measures are suitable for treatment?

On the background of altitude sickness:

At first, altitude sickness is nothing but a collective term for symptoms that occur due to oxygen deficiency in the body. These usually occur at a too rapid ascent to altitudes over approx. 3,000 meters. Common symptoms are, depending on intensity of the altitude sickness, nausea, headaches, sleep disturbances, fatigue, exhaustion, loss of appetite, vomiting, and dizziness. Major, and possibly fatal, complications at high altitudes are pulmonary or cerebral edemas. Roughly one third of all travelers suffers from at least light symptoms of altitude sickness.

The higher you walk, the lower the air pressure gets. The amount of oxygen in the air, however, remains constant at approximately 20%, irrespective of whether you are at 1,000 or 6,000 meters AMSL. But: for the reduced air pressure aloft, 1 cubic meter of air contains less oxygen. On the mountain, oxygen is simply less compressed than down in the valley.

Your body needs to acclimatize to this, because it is used to a higher oxygen saturation in the air. If you (like most people) live in low-lying areas, that is what your body is used to. The amount of red blood cells (erythrocytes), i.e. of those cells that transport the oxygen, is aligned with a high oxygen saturation in the air. Now, if you ascend rapidly, this amount of red blood cells does not suffice any longer to absorb the less available oxygen. Hence, your body is insufficiently supplied with oxygen.

This happens:

As a reaction to this deficiency, the body produces new red blood cells. The increased amount of red blood cells allows you to absorb more oxygen from the air again. If this process does not happen fast enough (respectively, if you ascend too rapidly), you might suffer from headaches, dizziness, nausea or similar symptoms – i.e. forms of altitude sickness.

The only possibility to effectively treat altitude sickness is through the absorption of oxygen. I.e. either you carry a small oxygen cylinder on you (you can normally rent these) or you descend to lower altitudes. For alleviation especially of minor symptoms, you can also take pain killers like paracetamol.

Very useful information on the topic of altitude sickness you can also find in this article. In case you are especially interested in how to prevent altitude sickness, check the following article.

The post What is altitude sickness? appeared first on Jambo Kilimanjaro.

The seven summits are the highest mountains of each of the world’s seven continents. Kilimanjaro is Africa’s highest mountain, and counts as the mountain the easiest to climb of the seven summits.

The reasons for that are evident:

• The routes are comparatively easy to walk and the way leads slowly and steadily uphill
• Depending on the route there are no or only few steep parts
• Other than for example the summit of Mount Everest, the summit of Mount Kilimanjaro is situated well below death-zone
• By now, Kilimanjaro has become a well-developed tourist destination

Still, around one in seven hikers does not make it to the summit. So, who can reach the summit of Mount Kilimanjaro?

Anyone! We are sure about that. But you should come prepared, and behave as required on the mountain.

Personal preparation for climbing Kilimanjaro can be divided it into three aspects:

1) Physical fitness

The months and weeks before your climb you should exercise frequently. Try to get physically active twice a week for at least half an hour. You best choose a mix of endurance sport and (light) weight training. For endurance sport you can go jogging, rowing, or use the cross-trainer or stepper. Push yourself to your personal limits from time to time. If possible, also go hiking for at least half a day a couple of times during the weeks prior to your trip to Mount Kilimanjaro. Ideally you choose routes which lead up- and downhill to best prepare your muscles. Thus, you get a good impression of what the hike from camp to camp feels like. Moreover, you can directly test your equipment (take your backpack, drinking bottle etc.), and wear in your hiking boots, if needed.

If you do weight training, in principle train your entire body. Especially the legs, (lower) back and abdomen are important body parts to include during your workout. Finally, physical preparation is relatively simple: just imagine you are walking 6-7 days in a row for at least four hours a day, usually (slightly) uphill. That you should be able to do if you want to climb Kilimanjaro. Hence, it is also recommendable to walk as much as possible in your everyday life. The way up to the summit of Kilimanjaro is a hiking tour, and has very little to do with alpine climbing.

2) Mental preparation

Try to put yourself in the situation: you are arriving at the entrance of the national park. Apart from you, there are several other groups of hikers and dozens of porters and locals on-site. You walk the first stage of your tour up to the camp, and spend the first night in the tent. The next morning you continue, it gets warm during the day, and cold at night. At one point, you notice that you are automatically breathing more deeply than before to get sufficient oxygen from the air. And so on.

In short: For most of you this trip will be full of new impressions. Try to get familiar with possibly new situations before your start. Read about respective topics, look at pictures and watch films. If you feel it is helpful for you, tell your family and friends about your expedition. Thus, you reinforce your engagement and your plan to make it to the summit of Mount Kilimanjaro. Moreover, you may receive valuable support. Finally, don’t stress about having to make it to the summit. It will be a great experience in any case. And most of all: always think positive – before as well as during the trip. You will most likely make it. Hakuna Matata!

3) Rest

This point is as important as the two previous ones. Start your trip relaxed. Especially try to work no more than the usual 35-40 hours per week during the last few weeks prior to your adventure. Avoid short nights and a stressful everyday life. You may even go on holiday, and relax on the beach, right before your trip to Kilimanjaro. Moreover, you should only do light exercise during the last week before your trip. Resting before will help you on the mountain to better adjust to new circumstances, and the height.

If you want to know more about the necessary preparation for climbing Mount Kilimanjaro, click here. Here you find an overview of topics that will help you with your preparation for climbing Mount Kilimanjaro.

The post Physically and mentally fit on Mount Kilimanjaro? That’s how! appeared first on Jambo Kilimanjaro.