Tips to Avoid Altitude Sickness on the Inca Trail to Machu Picchu

The Inca Trail is South America’s most famous trek (and for good reason).

The enchanting route winds its way up and down and around the mountains, navigating alongside ancient Incan ruins and ascending high Andean passes. The trek presents breathtaking views of snow-capped peaks and lush forests and offers insight into the civilizations that predated the Spanish conquest. Visitors come to indulge in the captivating energy of the trail and walk in the footsteps of Mother Earth, or as the local Quechua say “Pachamama.”

If you’re up for an epic journey, this is your trek. But before you commit to this once-in-a-lifetime adventure, it’s important to understand that the Inca Trail involves significant time spent at elevation (peaking at over 13,000ft) and that the trail system requires careful planning and calculated acclimatization.

At the top of most hiker’s concerns while on the Inca Trail is altitude sickness – a condition that can turn an epic hike into a headache (or even side-line an entire trip).

Fortunately, there are a number of ways to plan ahead and even prevent altitude sickness altogether before going into the big peaks. Below I’ve laid out a few ways to avoid altitude sickness on the Inca Trail and at Machu Picchu.

What exactly is altitude sickness?

Altitude sickness (also known as acute mountain sickness) can affect anyone–regardless of age, gender or physical fitness. It is caused by a lack of air pressure and therefore lack of oxygen entering your lungs at higher altitudes (usually over 8,000ft). Altitude sickness often presents as a headache–but it can also be accompanied by other symptoms including nausea, fatigue, loss of appetite, trouble sleeping and dizziness. In severe cases, altitude sickness can lead to more life-threatening problems such as high-altitude cerebral edema or high-altitude pulmonary edema. However, the good news is that (in most cases) the body can self-correct and that you can take steps to prevent it from occurring in the first place.

Tips to prevent altitude sickness on the trail

Referred to as soroche by locals, altitude sickness affects many travelers who come to enjoy the high-altitude Andean environments. Luckily, there are ways to mitigate its effects. Here are a few ways to get ahead of altitude sickness while traveling the Inca Trail and visiting the lost city of Machu Picchu.

Spend a few days acclimatizing before you start your trek

The single most important thing you can do (especially if you are flying in from a low-elevation destination) is to give your body time to adjust to the altitude. While most tours spend their first night in Cusco (perched at 11,152 ft), we recommend heading straight for the lower-elevation Sacred Valley (9,000ft), which offers the body an easier introduction to the thin air. Symptoms typically occur within 2-24 hours after arrival at high altitude, so that is when it is important to get ahead of them. Our Peru Inca Trail Trekking Tour is carefully designed to allow the body proper time to acclimatize—offering you the chance to rest (2000ft lower than Cusco) at a eco-luxury retreat before hitting the trail. Regardless of entry-point, we advise that everyone takes at least two days to rest and acclimatize before setting out on their adventure.

Hydrate properly

When normal routines are disrupted, it can be easy to ignore (or forget) to tune into key body signals like thirst. Proper hydration and electrolyte balance is important for optimal performance on the trail. Staying hydrated doesn’t mean you need to guzzle water, it just means that you need to drink water when you are thirsty and listen to your body’s cues. If you are uncertain, you can check your urine output to make sure it is clear and in proper quantities. Adequate hydration (typically .5 liter/an hour during vigorous exercise) helps to prevent altitude sickness and also helps regulate core temperatures (which is a must in the mountains).

Skip the alcohol

At higher altitudes, the effects of alcohol (and its dehydrating properties) can be felt more acutely. We recommend skipping alcohol prior to the trek, but if you choose to drink, balance it with water so that the altitude sickness doesn’t catch up to you. It’s best to save those delicious pisco sours for the end-of-trip celebration (perhaps with our Mountain Travel Sobek Team – at one of the best restaurants in Cusco).

Sip on some coca tea

While trekking (or perhaps in your tent at sunrise), you may be offered a cup of mate de coca (coca tea). Coca leaves are sacred to the Andeans and have been celebrated for thousands of years for their healing powers. They are deeply rooted in the religious, economic, and social traditions of the Andean people. Among their many uses, locals drink coca tea to relieve mild symptoms of altitude sickness and to provide a burst of energy (similar to a cup of coffee).

Plan ahead with proper nutrition

While many people abstain from carbs during everyday meals, carbohydrates are the preferred form of energy for your body at altitude. They offer an energy-efficient and easily digestible form of fuel for your body. Good foods to eat while trekking include oats, legumes, whole wheat and dried fruits. Complex carbs (like whole grain oats and quinoa) can also help to produce tryptophan, which assists the body in getting more sleep. Foods to avoid include oil-heavy, fat-laden foods that take more time to digest and break down. It’s also important to remember that your body is working overtime at elevation, so you may need more food than usual. This is despite your body’s hunger cues, which are often suppressed at altitude.

When traveling with our Mountain Travel Sobek team, you can count on warm meals at camp each evening – prepared under the southern stars with your nutrition in mind.

Pack Crystalized Ginger Chews

A secret mountaineering tip is to bring along crystalized ginger chews like these ones. Not only do these little chews bring joy while on the trail, the ginger also treats symptoms of nausea. Ginger tea, vitamin B6, lemon, gingko biloba and peppermint have also shown promise as potential naturopathic remedies for altitude symptoms–but it’s important to consult with your doctor first to make sure that they are safe for you and that they won’t interfere with any other medications you are taking.

Prioritize your physical fitness

It’s important to make sure that your body is in good physical standing before embarking on a high-altitude trek. Staying healthy in the mountains requires that you take care of your body and that you listen to its cues in order to perform under the stress of low oxygen. Proper training and care for your body in the weeks leading up to your trek will go a long way to aid you during your acclimatization period.

Talk to your doctor

If you are worried about altitude sickness or have experienced troubling symptoms at altitude in the past, it’s best to talk with your doctor prior to embarking on the trek. It’s important to be upfront with your doctor about the journey ahead and to share all of the medications that you are currently taking. Your doctor may be able to recommend certain medications such as Diamox to help proactively relieve altitude sickness.

When in doubt, go down:

If your symptoms are not improving or especially if they are getting worse, descend. Go to a lower elevation where your body will be able to mend itself more easily.

In Conclusion: Plan Ahead!

Altitude sickness might seem intimidating at first, but with proper planning and preparation, you can kick it to the curb.

If you are traveling with Mountain Travel Sobek to Peru, you can count on our experienced guides and porters to deliver a seamless and exceptional journey. We’ve been operating in Peru for over 40 years and our guides have all received top-tier training by medical specialists in high alpine environments.

Join us to witness sunrise in the lost city of Machu Picchu, share meals along the historic Incan trail, learn Quechua traditions, shop colorful markets and pay homage to the sacred Andes mountains. With proper planning and preparation, you’ll be able to crush those mountain aspirations and bring home epic stories of your travels. Chat with us today about our trips or request a catalog.

Further reads…

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• MT Sobek Staff Picks: Best Adventures for 2024