Mountain Climbing Safety

Written by The Healthline Editorial Team | Published on November 6, 2014
Medically Reviewed by George Krucik, MD, MBA on November 6, 2014

Mountain Climbing Safety Tips

There aren't many experiences as rewarding or moving as climbing all day to reach and enjoy the sweeping view and solitary environment that can be found at the top of a mountain. However, while it can be wonderful near the summit, there are some health and physical challenges you may face when seeking adventure at high altitudes.

Bring the Right Gear

You should always make sure to wear the proper gear for hiking, including well-fitting shoes that provide ankle support, stability, and grip. If you're hiking on rocky trails, use one or two walking poles to help maintain your balance while navigating uneven terrain. A pole will also take some of the physical impact off your knees, hips, ankles, and lower back.

Wear clothing in which you can comfortably move and maneuver. It’s always a good idea to carry gear for all types of weather. At high altitudes, the air is thinner, which can lead to extreme and fast changes in temperatures, both up and down. Be sure to carry some sort of warm weather gear in your pack. Whether a baseball hat or sunglasses, you should bring something to keep the sun out of your eyes. Also, bring a rain- and wind-proof outer layer made of lightweight material that you can pull out in case the sky opens up.

Being high up in the mountains usually means you'll be pretty far from civilization and access to sustenance, so make sure to carry food and water for the day. Carry all extra gear and food in a backpack with at least two straps. Make sure your backpack fits snugly and has padded straps and a waist belt.

Preventing Altitude-Related Illnesses

Besides the hardship of hiking up a mountain, the high altitude itself can cause serious health concerns. Acute mountain sickness (AMS, also commonly referred to as "altitude sickness") is the most common altitude-related disorder. Its primary symptom is a severe headache, but other symptoms may include:

  • nausea
  • fatigue
  • dizziness
  • drowsiness
  • insomnia

Most altitude-related concerns are caused by a lower concentration of oxygen in the air. Altitude sickness can sometimes be avoided by proper acclimatization. To avoid altitude disorders, make sure to stay hydrated, avoid drinking alcohol, stay warm, and eat regularly.

The drug acetazolamide (Diamox) has been shown to help some people make ascents without developing related illnesses. Acetazolamide works by stimulating breathing, allowing for higher oxygen intake. It also mimics the physiological changes associated with acclimatization. Climbers and trek leaders sometimes carry an oxygen supply when travelling to extreme high altitudes.

People who are prone to iron deficiency anemia may want to consider taking an iron supplement before and during travel to high altitudes. Oxygen is transported in red blood cells. Anemia causes a lowered red blood cell count, so people with anemia are more likely to suffer from altitude sickness than are persons with normal blood counts.

Sleeping at high altitudes can be difficult. Low oxygen intake during the night can interrupt sleep or leave you feeling tired in the morning. Acetazolamide (Diamox) can help with breathing throughout the night. "Climb high, sleep low" is a phrase many climbers swear by. It means sleeping at the lowest altitude possible that is compatible with your trip, and is one good way to attempt to avoid AMS. 

Some other altitude-related disorders include:

  • high-altitude pulmonary edema (HAPE)
  • high-altitude cerebral edema (HACE)
  • peripheral edema (swelling in the hands, feet, and face)
  • altitude throat
  • altitude bronchitis

Always take AMS seriously, because it may put you at risk for HAPE or HACE. These are very serious conditions. HAPE is excess fluid in the lungs. It can cause shortness of breath, difficulty breathing, and coughing up of frothy sputum. HACE is fluid in the brain. It can cause confusion, uncharacteristic behavior, drowsiness, and loss of consciousness. If you or a climbing partner experiences any of these symptoms, descend immediately, preferably 3,000 feet or more. If descent is not immediately possible, being placed in a pressurized (Gamow) bag, given oxygen, or taking drugs like dexamethasone (Decadron) can act as a temporary measure until descent is possible.

Learn More

With the proper preparation and careful ongoing attention to safety, high altitude hiking and mountain travel can be a fun, challenging, and truly inspiring experience.

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