Tips to Avoid Altitude Sickness in the Alps

Are you planning a trip to the European Alps? This adrenaline-inducing paradise offers the perfect contrast of rugged terrain and cozy, old-world charm. Hike through lush valleys, traverse dramatic ridgelines, and discover crystal-clear alpine lakes. Afterward, unwind by a crackling fire with newfound friends. Perhaps even indulge in a cappuccino that’s nothing short of legendary — the kind you can only savor in Europe.

If you’re up on board for a life-changing trip, look no further than a trip to the European Alps. We recommend our signature Tour du Mont Blanc Trip, or our Italy Best of the Dolomites Trip. Explore our Alps Tours here.

But before you commit to an epic alpine MT Sobek journey, it’s important to prepare for spending time at elevation (especially if you are coming from sea-level).

What Exactly is Altitude Sickness?

Altitude Sickness (also known as acute mountain sickness or AMS) impacts everyone differently, regardless of age, gender, or physical fitness. Although most people feel some sort of change when hiking at elevation (such as shortness of breath or an elevated pulse), true altitude sickness presents differently. Individuals suffering from altitude sickness typically complain of a severe headache–though other symptoms such as nausea, fatigue, loss of appetite, trouble sleeping, and disorientation may also be present.

Severe cases of altitude sickness can lead to life-threatening problems like high-altitude cerebral edema or high-altitude pulmonary edema, although those typically only present over 10,000ft. Luckily, there are a number of steps you can take to prevent altitude sickness from taking place in the first place and to remedy it once symptoms take hold.

Symptoms of Altitude Sickness:

• a headache
• feeling tired
• loss of appetite
• feeling lightheaded or dizzy
• trouble sleeping
• nausea, sometimes with vomiting
• rapid pulse
• elevated breathing

The Altitude Factor in the Alps

Our multi day Alps trips are strenuous in nature and gain considerable cumulative altitude over the course of the journey. However, they rarely break the 10,000ft elevation threshold associated with AMS’s more severe symptoms.

According to Backpacker Magazine, 1 in 4 people experience symptoms of altitude sickness at moderate elevations of 6,000-9000ft. This can cause uncomfortable headaches, nausea, or in more severe cases, sideline an entire trip. With proper preparation, you can minimize your risk of developing AMS and enjoy the stunning beauty of the Alps, from Switzerland’s iconic Matterhorn to Italy’s spikey Dolomites.

We’ve got plenty of tips to help you feel your best and make the most of your adventure.

How to Avoid Altitude Sickness While Hiking in the Alps

At first glance, the European Alps seem more forgiving than other mountain ranges like the Himalayas or the Andes, but don’t let them fool you. While the high points on our treks do not exceed 10,000ft, our European Alps hiking trips are physically demanding, and increased exertion combined with even moderate elevation gains, can still result in AMS. Here are our top tips for staying ahead of altitude sickness while hiking in the Alps.

1. Spend A Few Days Acclimatizing Properly

If you do one thing: do this: Give yourself extra time to acclimatize and adjust to the altitude. Don’t get off the plane and start hiking immediately. Especially if you are flying in from a low-elevation destination. People who skip the acclimatization rest day are 4 times more likely to develop symptoms of altitude sickness. We recommend taking at least 2 days to relax and settle into town before setting out on a rigorous vert-gaining trek. Our trekking tours are carefully designed to allow the body proper time to acclimatize. For example, if you are interested in hiking the unforgettable Oberland Trail from Mt. Eiger to the Matterhorn, our experienced mountain-guides will collect you in Geneva, give you the first day to acclimatize, and introduce a moderate warm up hike on day two so that your body can adjust to the new altitude properly.

2. Hydrate Properly

When your routine at home is thrown off track by travel, it’s easy to overlook important body signals like thirst. Staying hydrated and maintaining a proper electrolyte balance is key to staying healthy on the trail. During vigorous exercise (and especially in dry, mountain air), it is recommended to drink .5 liter/an hour. Proper hydration keeps the body’s systems functioning naturally and regulates your core temperature. Staying hydrated doesn’t mean you need to chug water (in fact too much water can also lead to issues), but it’s important to drink when you are thirsty and to check your urine output to make sure it is clear and in proper quantities.

3. Ascend Gradually

Climb high, sleep low! High-altitude climbers and physicians know that taking time to ascend slowly is one of the best ways to prevent altitude sickness. Physicians recommend not to ascend more than 1,500ft per day, above 8,200ft and to return to lower elevations to sleep. Don’t worry, our European Alps trips stay below 10,000ft, and our itineraries (while strenuous at times) are tailored to provide gentle acclimatization.

4. Prioritize Your Physical Fitness

Before embarking on a hiking adventure in the European Alps, it’s crucial to ensure your body is in good physical condition. Focus on proper training, uphill hiking, and maintaining healthy habits in the months leading up to your trek—this will significantly aid your acclimatization process. Regular exercise helps your body respond to its signals and builds the strength needed to thrive under lower-oxygen conditions. Our team at MTS is here to offer personalized training recommendations to help you every step of the way.

5. Skip Happy Hour

While it may be tempting to reward yourself with a little vacation cocktail, it’s best to hold off for a few days until your body is adjusted to the altitude. The dehydrating effects of alcohol are more pronounced in the mountains. We recommend skipping alcohol prior to the trek, but if you do choose to drink, make sure to balance your intake with water so that you don’t amplify the symptoms of AMS. Save your liquid libations for an end of trip celebration when you can safely indulge in a glass of France’s finest champagne or perhaps one of Italy’s signature aperol spritzes.

6. Don’t Travel Alone

On the off chance that you experience the uncomfortable and disorienting symptoms of AMS, it pays to have a clear-headed friend or guide nearby to help you get appropriate care. When you are under the weather, pathfinding becomes more difficult, and solo-disorientation can occur. We always recommend traveling with a friend or in one of our guided groups.

7. Try Natural Remedies Like Crystalized Ginger Chews and Ginko

Many high-altitude adventurers swear by natural remedies like crystalized ginger chews, ginger tea, vitamin B6, lemon, gingko biloba, and peppermint. These naturopathic options bring joy on the trail and also comfort the symptoms of nausea. Before you pack them along, it’s important to consult with your doctor first to make sure they are safe for you and won’t interfere with any other medications you are taking.

8. Talk to Your Doctor

If you are concerned about altitude sickness in the Alps, or have suffered from uncomfortable altitude symptoms in the past, we recommend talking with your doctor prior to traveling. Depending on your medical history, your doctor may recommend certain medications including Acetazolamide (Diamox), a proactive medication that has shown results when taken preventatively.

9. When In Doubt, Go Down

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

Best MT Sobek Trips in the Alps

Alps Tour du Mont Blanc Hiking Tour – Experience the famous Tour du Mont Blanc route around one of Europe’s highest peaks while stepping foot in three countries over this 12-day trip—France, Italy, and Switzerland.

Alps Tour du Mont Blanc Express – Experience a shortened version of our famous Tour du Mont Blanc route around one of Europe’s highest peaks while stepping foot in three countries—France, Italy, and Switzerland.

Alps Village to Village Hiking Tour – Go hiking along the Eiger Trail in the Alps to some of the mountain range’s most iconic peaks—Matterhorn, Mont Blanc, and the Schilthorn.

Italy Best of the Dolomites – Lace up those hiking boots and get ready for an adventure across the Dolomites with stops at mountain villages.

Italy Dolomites with Premier Lodging – Set out on an unforgettable Dolomites adventure that blends world-class hiking with luxurious stays in top-tier hotels.

Slovenia Julian Alps Hiking – Take in western Slovenia’s alpine scenery, from the awe-inspiring Julian Alps to the Soca River bedecked in glowing turquoise, to the fairy-tale castle on Lake Bled.

Balkans Via Dinarica Hiking Tour – The Dinaric Alps are a hidden gem in the Balkans, full of exciting treks for experienced hikers.

Plan Ahead to Prevent Altitude Sickness

If you have an Alps trip on your bucket list, we promise you: it’s worth it.

Before you set off, though, it’s important to understand that this adventure will challenge you physically, with altitude changes and demanding days ahead. Our Mountain Travel Sobek Team is here to walk you through it step by step so that you can savor views of sparkling glaciers, navigate multiple borders, and enjoy the kind of cheese you’ll brag about for years to come.

Perhaps take on the iconic 12-day epic circumnavigation of Mont Blanc, crossing three borders over 99-miles of hiking bliss. Or opt for more moderate day hikes on the Chamonix & Zermatt Hiking tour. Whatever adventure is calling your name, our experts are here to make sure you are prepared and properly geared up for the life-changing journey ahead.

Explore all European Alps Trips!