Stay hydrated to adjust to high altitude.
The only effective way to escape the effects of high altitude is to go down to a lower altitude. Short of that, you can take steps to adjust to altitude and minimize symptoms associated with acclimatization. Whether you are hiking up a "fourteener" or moving to a high-altitude location, use techniques to get acclimated.
Stay Hydrated
Drink 3 to 4 quarts of water a day, according to Rick Curtis, who is an expert on altitude acclimatization from Princeton University. When you go to , the body loses fluids, but you may not feel thirsty. Dehydration worsens the effects from increased altitude, so it is critical you stay well hydrated. When hiking, bring more water than you think is necessary because the air is typically cool and dry. Hydrate before and after exercise. Even when you fly to a high-altitude location, drink plenty of fluids.
Slow Down
Suppose you are traveling from Texas to Denver. Don't plan a drive up to the mountains or an extended hike on the day you arrive. Your body must acclimate to the change. It is better to increase altitude in planned stages. Several thousand feet a day in elevation is recommended for lower altitudes. If more than 10,000 feet, then only increase 1,000 feet a day. If you are climbing a mountain, hike high but come down low to rest.
Eat Carbohydrates
Eat plenty of carbohydrates. When hiking up to high altitudes, you want your meals to be 70 percent calories from carbohydrates, according to Rick Curtis. It is also wise to limit salt intake and eat foods high in iron like lean red meats. Tuna and green leafy vegetables are also good sources of iron.
Avoid Respiratory Depressants
At higher altitudes, your body actually hyperventilates due to less availability of oxygen. This is a normal adaptation, and it is especially true at night when respiration slows down. So drinking alcohol or using diuretics can aggravate the problem, as can drinking caffeine. To properly acclimate to altitude, do not abuse these substances.
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