Embarking on a high-altitude trek or expedition presents a unique set of challenges that can significantly impact your body's performance and overall health. The thin air, lower oxygen levels, and increased physical exertion all contribute to a demanding environment that can strain even the most seasoned adventurers. Proper nutrition and hydration are critical for maintaining energy, preventing altitude sickness, and ensuring an enjoyable and successful adventure. This comprehensive guide will explore the best foods to eat at high altitudes, explain why they are beneficial, and provide practical tips to keep you fueled and hydrated during your journey.

At high altitudes, typically above 8,000 feet (2,500 meters), the body undergoes significant physiological changes. The reduced atmospheric pressure decreases the amount of oxygen available to your body, which can lead to symptoms such as shortness of breath, fatigue, and decreased physical performance. These changes also affect how your body processes and utilizes food and water, making nutrition and hydration all the more important.

Lower Oxygen Levels

As you ascend, the air becomes thinner, meaning there is less oxygen available for your muscles and organs. This can make breathing more difficult and reduce your stamina.

Increased Energy Expenditure

The body works harder to perform basic functions at high altitudes. This increased effort leads to higher calorie needs to maintain energy levels and body temperature.

Dehydration Risk

The dry air at high elevations accelerates water loss through breathing and sweating, increasing the risk of dehydration. Proper hydration becomes critical to maintaining bodily functions and preventing altitude sickness.

To tackle these challenges, it’s essential to focus on a diet that supports high-altitude performance. Proper nutrition helps in several key areas:

• Energy Maintenance: High-altitude activities, such as trekking or climbing, require a steady supply of energy. Carbohydrates are the primary fuel source, providing the necessary calories to sustain prolonged physical exertion.

• Muscle Recovery: Protein is vital for muscle repair and recovery, especially after long days of hiking or climbing. Including enough protein in your diet ensures that your muscles can recover and grow stronger.

• Hydration and Electrolyte Balance: Maintaining hydration is crucial, but it's equally important to balance your electrolyte levels. Electrolytes like sodium, potassium, and magnesium help regulate muscle function and fluid balance, preventing cramps and fatigue.

Fundamentals of High-Altitude Nutrition

In the mountains, your body needs fuel that works just as hard as you do. When your pack weighs as much as your ambition, carrying all the sustenance for the journey, nutrition can’t be an afterthought. Making the right food choice can feel like a game of balancing priorities, but three fundamentals should guide your basic food planning for high altitude:

1. Energy-Boosting Carbohydrates: At high altitudes, you should eat food that contains energy-boosting carbohydrates. Complex carbs, like legumes, provide slow-release energy.

2. Muscle-Repairing Lean Proteins: Lean proteins aid recovery without stressing your digestion. Including foods like jerky, nuts, and seeds ensures you get the necessary protein.

3. Hydration: Certain foods can rehydrate and restore electrolytes. Foods like bananas and spinach help maintain fluid balance and replace lost minerals.

Hydration is key in high altitude environments, where dry air and exertion increase your water loss. Sure, drink enough water, but beyond that, certain foods can help you maintain fluids and restore your electrolytes. For instance, bananas and spinach are excellent for this purpose.

Kyle Kamp recommends categorizing foods based on the situation, rather than sticking to specific items. Here are his top three categories of foods to bring on a week-long hunt or expedition in the mountains:

1. Something You Can Suck on and Digest Easily

Gummies, fruit snacks, or hard candies like Jolly Ranchers are great options. Multiple studies show that athletes can improve performance just by swishing and spitting high-carb drink mixes. Having something small to suck on can help maintain fuel levels when your appetite wanes, which is common at high altitudes.

2. Something Hot

Hot foods and drinks can be a huge asset in combating the increased energy demand due to cold. Keeping your core warm is essential, as the greatest metabolic enemy in cold environments is the need to stay warm. Foods like instant soups, hot cocoa, and warm oatmeal can make a big difference.

3. Something You Can Drink with Carbs or Electrolytes

Hydration planning often gets overshadowed by calorie planning. At high altitudes, the need to urinate more frequently and the dry air can lead to significant water loss. Drinks with carbs or electrolytes, like sports drinks or electrolyte-infused water, can help maintain hydration and energy levels.

Perhaps the best advice for making sure you’re taking the right food for high altitude is to test before you ever get there. Kyle advises, “A person could violate every rule I have in here and feel great. Another could abide by every one and feel absolutely terrible. People are very different and trying what you want to take on an expedition or long hunt ahead of time is imperative.”

1. Prioritize Adequate Caloric Intake

   • At high altitudes, your metabolism shifts into overdrive, demanding more calories to power your body. Load up on frequent, calorie-dense foods like nuts, dried fruits, and energy bars. These foods are compact yet packed with the calories needed to stay sharp and strong in the mountains.

2. Focus on Carbohydrate-Rich Foods

   • Carbohydrates are your main fuel, especially at high elevations where your body relies heavily on them. Include foods like whole grains, fruits, and starchy vegetables in your meals to activate a slow release of energy over time. Plan your meals throughout the day to ensure a steady intake of carbohydrates.

3. Ensure Sufficient Protein Intake

   • Protein is the building block for muscle recovery and maintaining strength in the unforgiving high-altitude environment. Focus on incorporating protein-rich foods like lean meats, eggs, and legumes into your diet. Portable options like elk jerky or protein bars are effective for muscle maintenance.

4. Don't Neglect Healthy Fats

   • Fats are essential fuel at high altitudes. Sources like nuts, seeds, avocados, and olive oil provide energy and help in nutrient absorption. They are also easy to pack and don’t weigh you down, giving you the power you need while staying light and agile.

5. Iron and Other Essential Micronutrients

   • Iron, along with micronutrients like magnesium, zinc, and B12, play an important role in your high-altitude nutrition plan. They keep your blood oxygenated and energy flowing. Keep an eye on your iron levels and consider supplements if necessary. For natural supplements, add foods like spinach, lentils, and red meat to your diet.

6. Foods to Avoid

   • At high altitude, you should mainly avoid eating foods that disrupt digestion and hydration. Heavy, fatty foods and excessive alcohol can impair digestion and worsen altitude sickness symptoms. Foods high in salt and sugar, along with caffeine, can also dehydrate and disrupt sleep. Choose what you eat smartly to avoid stomach troubles.

7. Hydration Strategies

   • Water is your silent ally in high places. Dehydration sneaks up on you, so it’s crucial to stay on top of your fluid intake and increase it to maintain optimal performance. Carry a hydration pack and set regular reminders to drink water throughout your activities. Include hydrating drinks like electrolyte-infused beverages to maintain balance.

Protein is essential for muscle recovery and maintaining strength in the demanding high-altitude environment. Focus on incorporating these protein-rich, lightweight foods into your diet:

• Lean Meats: Packable options like chicken jerky and turkey jerky. These are rich in protein and can be consumed without the need for refrigeration.

• Legumes: Dehydrated lentils and beans are great plant-based protein options. They are lightweight and can be easily rehydrated with hot water.

• Eggs: Powdered eggs can be reconstituted with water and cooked easily. This is a convenient way to include eggs in your high-altitude diet.

• Portable Options: Jerky and protein bars are convenient for snacking during your activities. They provide a quick and easy source of protein that can help with muscle repair and recovery.

Portable Protein Options

When you're on the go, having portable protein options is essential. Here are a few suggestions:

• Chicken Jerky: High in protein and easy to carry, jerky is a great snack for high-energy activities.

• Protein Bars: Convenient and nutrient-dense, protein bars can provide a quick protein boost. Look for bars that are specifically designed for endurance activities.

• Nuts and Seeds: Almonds, walnuts, and sunflower seeds are not only high in protein but also contain healthy fats. These snacks are easy to pack and provide long-lasting energy.

Fats are crucial in a high-calorie diet and are even more important at higher altitudes. Healthy fats provide energy and help with nutrient absorption. Some good sources that are easy to carry include:

• Nuts and Seeds: Almonds, walnuts, chia seeds are excellent sources of healthy fats and provide long-lasting energy. These are also high in protein and fiber.

• Avocados: Packable in hard shell cases to avoid bruising. They are rich in healthy fats and can be added to various meals.

• Olive Oil: Small, travel-sized bottles of olive oil can be added to meals. Olive oil is a great source of monounsaturated fats and can enhance the flavor of your food.

At high altitudes, certain vitamins and minerals become even more important. Iron, magnesium, zinc, and B12 are crucial for maintaining energy levels and overall health.

• Iron: Helps keep your blood oxygenated. Sources include dried spinach flakes, dehydrated lentils, and beef jerky. Iron is essential for producing hemoglobin, which carries oxygen in the blood.

• Magnesium: Supports muscle function. Found in nuts, seeds, and dried leafy greens, magnesium helps prevent muscle cramps and fatigue.

• Zinc: Aids in immune function. Available in shellfish jerky, meat jerky, and dehydrated dairy. Zinc is important for maintaining a strong immune system.

• Vitamin B12: Essential for energy production. Found in meat jerky, dehydrated dairy, and fortified cereals, B12 is crucial for nerve function and red blood cell formation.

Hydration is key to maintaining performance and preventing altitude sickness. Here’s how to stay hydrated:

• Fluid Intake: Aim for 3-5 liters per day. This helps compensate for the increased fluid loss at high altitudes. Use a hydration bladder or water bottles to carry enough water.

• Electrolyte Drinks: Use sports drinks or electrolyte powders to replace lost minerals. These drinks help maintain fluid balance and prevent dehydration.

• Regular Drinking: Don’t rely on thirst; drink regularly throughout the day. Thirst may not be a reliable indicator of hydration needs at high altitudes. Set a timer to remind yourself to drink water at regular intervals.

High altitudes can reduce appetite and cause nausea. To manage this, focus on easy-to-digest foods and small, frequent meals. Ginger chews or ginger tea can help with nausea and are easy to pack. Avoiding heavy, greasy foods can also help reduce the likelihood of nausea.

Foods to Avoid

Some foods can cause digestive issues at high altitudes. Avoid:

• High-Fiber Foods: These can be harder to digest and may cause discomfort. Opt for moderate-fiber options instead.

• Fatty Foods: Can lead to stomach discomfort and slow digestion. Choose healthy fats in moderation.

• Alcohol and Caffeine: Can cause dehydration and disrupt sleep. It’s best to limit these beverages at high altitudes.

Pre-Trip Nutrition

Preparing your body before a high-altitude adventure is crucial. Here’s what to eat:

• Night Before: Carbo-load with meals like whole wheat pasta with dehydrated vegetables. This helps store glycogen, which your body uses for energy.

• Morning Of: Opt for easily digestible carbs like instant oatmeal or pancakes made from mix to ensure you have a steady energy supply.

During the Climb

While climbing, it’s important to maintain energy levels with frequent snacks and hydration. Here are some great snack options:

• Dried Fruits: Provide quick energy and are easy to carry.

• Energy Bars: Compact and nutrient-dense, perfect for on-the-go snacking.

• Trail Mix: A mix of nuts, seeds, and dried fruits provides sustained energy.

Post-Climb Recovery

After a strenuous climb, your body needs to recover. Focus on:

• Carbohydrates: To replenish glycogen stores. Consuming carbs after your climb helps restore energy levels.

• Proteins: For muscle repair. Protein helps rebuild muscles that were broken down during your climb.

• Hydration: To replace lost fluids and electrolytes. Rehydrating is crucial to prevent dehydration and aid recovery.

Meal Replacement Shakes

Meal replacement shakes can be a convenient and effective way to get the nutrients you need at high altitudes. They are easy to prepare and consume, making them ideal for quick nutrition.

Benefits of Meal Replacement Shakes

• Convenience: Easy to make and carry, ideal for when you're on the go.

• Nutrient-Dense: Packed with essential vitamins and minerals, ensuring you get a balanced intake.

• Quick Energy: Provides a fast source of energy, which is particularly useful during high-altitude activities.

How to Make Your Own High-Calorie Shakes

Here's a simple recipe for a high-calorie meal replacement shake:

• Ingredients:

  1. 1 cup milk (or plant-based milk)

  2. 1 banana

  3. 2 tablespoons peanut butter

  4. 1 scoop protein powder

  5. 1 tablespoon honey

  6. 1/2 cup oats

• Instructions:

  1. Blend all ingredients until smooth.

  2. Pour into a bottle for an easy, on-the-go meal.

Iron is crucial for maintaining energy levels and preventing fatigue. Here are some iron-rich foods that are easy to carry and prepare:

• Beef Jerky: Rich in heme iron, which is easily absorbed by the body. Beef jerky is an excellent source of iron and can help maintain your energy levels during high-altitude activities.

• Lentils: Dehydrated lentils are a great plant-based source of iron. They are lightweight and can be easily rehydrated with hot water.

• Spinach: Dried spinach flakes are high in iron and other essential nutrients. They can be added to soups or rehydrated and mixed into meals.

• Kidney Beans: Dehydrated kidney beans are another good plant-based source of iron. They can be rehydrated and added to various dishes.

• Tofu: Freeze-dried tofu is rich in iron and protein, making it an excellent choice for vegetarians and vegans.

• Shellfish: Shellfish jerky, such as clams or oysters, is rich in iron and other important minerals.

• Fortified Cereals: Many breakfast cereals are fortified with iron and other essential vitamins and minerals. These can be easily carried and consumed dry or with milk powder.

Maintaining electrolyte balance is key to preventing dehydration and ensuring proper muscle function. Here’s how to stay on top of your electrolyte needs:

• Electrolyte Drinks: Use sports drinks or electrolyte powders to replace lost minerals. These can help maintain hydration and prevent muscle cramps.

• Electrolyte Tablets: Easy to carry and can be dissolved in water for a quick electrolyte boost.

• Foods Rich in Electrolytes: Include bananas (dried banana chips), avocados (packaged guacamole), and leafy greens (dried kale chips) in your diet.

• Regular Hydration: Drink regularly throughout the day, even if you don’t feel thirsty. This helps maintain fluid balance and prevent dehydration.

Use of Beet Juice and Powders

Beet juice and powders can help improve oxygenation at high altitudes. The nitrates in beets convert to nitric oxide in your body, which helps open up blood vessels and improve blood flow.

Benefits of Beet Juice

• Improved Oxygenation: Helps your body use oxygen more efficiently, which is particularly beneficial at high altitudes where oxygen levels are lower.

• Increased Stamina: Provides a natural energy boost and can help improve endurance.

How to Incorporate Beet Products into Your Diet

• Beet Juice Powder: Add to water or smoothies for an easy way to incorporate beets into your diet. Beet powder is lightweight and easy to carry.

• Beet Chips: Dehydrated beet chips are a tasty and nutritious snack option.

Cooking at high altitudes can be challenging due to lower air pressure. Here are some tips to help you prepare meals effectively:

• Adjust Cooking Times: Boiling and baking times may need to be increased as water boils at a lower temperature at high altitudes.

• Use a Lightweight Stove: A portable, lightweight stove can be a lifesaver for cooking at high altitudes. Ensure it is reliable and easy to use.

• Pack Lightweight, Nutritious Foods: Opt for foods that are easy to cook and carry, such as dehydrated meals, instant grains, and freeze-dried ingredients.

Long Trek Meal Plan (7 Days)

Additional Tips

• Hydration: Always carry enough water or a means to purify water from natural sources. Drink regularly throughout the day to stay hydrated.
• Electrolytes: Include electrolyte powders or tablets to add to your water to maintain electrolyte balance.
• Snacks: Carry extra snacks like trail mix, dried fruits, and energy bars to keep your energy levels up between meals.
• Preparation: Pre-pack meals in portion-sized bags to make meal prep easier and faster during the trek.

By following these sample meal plans and tips, you can ensure that you have the necessary nutrition and energy to enjoy your high-altitude trek to the fullest.

Altitude sickness, also known as acute mountain sickness (AMS), can be a serious concern when trekking or climbing at high altitudes. It occurs when your body struggles to adapt to the lower oxygen levels found at higher elevations. Symptoms can range from mild to severe and include headaches, nausea, dizziness, and fatigue. Here are some tips to help you avoid altitude sickness and enjoy your high-altitude adventure safely:

Gradual Acclimatization

One of the best ways to avoid altitude sickness is to allow your body time to acclimatize to higher elevations gradually.

• Ascend Slowly: Increase your sleeping elevation by no more than 300-500 meters (1,000-1,500 feet) per day once you reach 2,500 meters (8,000 feet).

• Take Rest Days: Incorporate rest days into your itinerary to allow your body to adjust. A common practice is to follow the "climb high, sleep low" principle, where you hike to a higher altitude during the day but return to a lower altitude to sleep.

Stay Hydrated

Proper hydration is crucial at high altitudes as the dry air and increased breathing rate can lead to dehydration.

• Drink Plenty of Water: Aim for 3-5 liters of water per day to stay properly hydrated.

• Electrolyte Drinks: Include electrolyte drinks to help maintain fluid balance and replace lost minerals.

Eat Right

Proper nutrition can help your body cope with the stresses of high altitude.

• Carbohydrates: Focus on carbohydrate-rich foods for energy.

• Proteins: Include moderate amounts of protein for muscle repair.

• Healthy Fats: Use fats for sustained energy.

Medication

Consider taking medication if you are prone to altitude sickness.

• Acetazolamide (Diamox): Helps speed up acclimatization.

• Ibuprofen: Can help alleviate headaches associated with altitude sickness.

Recognize Symptoms Early

Early recognition of altitude sickness symptoms can prevent more serious conditions. Being aware of how your body responds to altitude changes is crucial for your safety.

Symptoms to Watch For

• Headaches: One of the most common early signs of altitude sickness.

• Nausea and Vomiting: These symptoms can indicate your body is struggling to adapt to the lower oxygen levels.

• Dizziness and Lightheadedness: Feeling unsteady can be a sign that your body isn't getting enough oxygen.

• Fatigue and Weakness: Extreme tiredness can be an indicator that your body is working too hard to cope with the altitude.

• Shortness of Breath: Difficulty breathing even when at rest can be a serious sign of altitude sickness.

Immediate Actions

• Descend to a Lower Altitude: If symptoms persist or worsen, descend to a lower altitude immediately.

• Rest and Hydrate: Take a break, drink water, and consume electrolyte-rich fluids to help your body recover.

• Seek Medical Help: If symptoms are severe, seek medical assistance as soon as possible.

Maintaining proper nutrition and hydration at high altitudes is essential for energy, performance, and overall health. By focusing on high-quality carbohydrates, proteins, healthy fats, and essential vitamins and minerals, you can ensure that your body is well-fueled for the challenges of high-altitude adventures. Remember to stay hydrated, manage your appetite, and avoid foods that can cause digestive issues. With these tips and meal plans, you’ll be well-prepared to enjoy your high-altitude activities safely and effectively.