Acclimatization is a key factor when you plan a trip to high Himalayan regions like Ladakh, Spiti or Zanskar. Acclimatization is a natural process of human body which make the body to adopt the new environment. Suddenly going at high altitude from lower altitude can make you suffer from Acute Mountain sickness. With proper acclimatization you can avoid this and can enjoy your trip fully.
Often underestimated by travelers, AMS can turn your dream Himalayan journey into a struggle if ignored. But with the right knowledge and preparation, you can acclimatize easily and stay healthy throughout your trip.
Tips to acclimatize properly in high Himalayas?
Acclimatization is the natural process by which your body adapts to a change in environment. Especially to lower oxygen levels at higher altitudes. Ladakh, for example, sits at elevations between 9,000 and 18,000 feet, where the oxygen is significantly thinner than what your body is used to at sea level.
If your body doesn’t get time to adjust, you may experience AMS. A condition that can cause anything from mild headaches to life-threatening complications. So below are some tips to avoid AMS and make your body to adopt high altitude faster.
1. Gradual increase in the altitude
Avoid gaining altitude too quickly. For example, don’t sleep at 14,000 ft right after staying at 7,000 ft. A more gradual increase (by staying a night around 10,000–11,000 ft) gives your body time to adjust.
2. Right itinerary preparation is the key
Ladakh is not an ordinary holiday destination but it is an adventure destination and required a good body fitness. Due to the less options to stay, long barren lands, high altitude mountain passes and harsh weather, it is very important to make proper itinerary.
A right designed itinerary may help you to acclimatize properly and make your trip more enjoy-full. Read more at itinerary tips for Ladakh. Contact us freely for a free itinerary advise.
3. Stay hydrated – but smartly
Drink lots of fluids. Water, ORS, soup, herbal tea and juice. But beware – overhydration can lead to hyponatremia (low sodium levels).
- Hydrate depending on your body weight and activity.
- Avoid excess coffee and black tea. Go for mild herbal options.
- Try Ginger-lemon-honey tea. It is one of the famous drink in Ladakh to avoid AMS and keep your body warm.
4. Over hydration is also dangerous
Over hydration is also as dangerous as dehydration. So it is not recommended as it can lead to cerebral edema which more dangerous then simple AMS.
- Hydrate depending on your body weight and activity.
5. Avoid over eating
Digestion slows at high altitudes due to low oxygen level. Stick to light, high-carb meals and eat smaller portions more frequently.
- Riding or driving after a heavy meal can also make you nauseous.
- Drink some acidity regulator drinks. Mostly soft drinks contains small amount of acidity regulator.
6. Avoid smoking, alcohol and anti-depressant drugs
These reduce oxygen intake and slow down acclimatization. Completely avoid them for at least the first 24 to 48 hours after arriving at a high-altitude location.
7. Do not spend too much time at top of a high altitude pass
Ladakh is a land of high passes. Wherever will you go you would have to cross a high mountain pass. But never stop more than 10-15 minutes at those spots. And descend as early as possible.
Snap your photos and descend. The real beauty lies in the journey.
8. Rest properly
Your body heals and adapts while you sleep. Get at least 7-8 hours of sleep per night and include a rest day in your itinerary to aid acclimatization.
9. Use the power of herbs (with caution)
Certain herbs are known to support altitude adaptation
- Ginger – Helps with nausea and keeps the body warm. Add slices to your water bottle.
- Rhodiola Rosea or Siberian Ginseng – May improve oxygen utilization.
- Shilajit (Indian Ginseng) – Believed to boost energy at high altitude.
Better to start these herbal remedies before developing symptoms. But consult a doctor, especially if you’re taking other medications.
10. Practice deep and slow breathing
At high altitudes, where oxygen levels are lower, deep and slow breathing helps your body take in more oxygen with each breath, supporting better acclimatization.
- How to do it: Inhale deeply through your nose for 4–5 seconds, pause briefly, then exhale slowly through your mouth for 6–7 seconds. Repeat this rhythm for a few minutes every hour.
- This technique can reduce breathlessness, calm your nervous system and improve oxygen flow.
Tip: Practicing deep and slow breathing regularly during your journey, especially while resting or walking uphill. It can make a big difference in how your body adjusts.
11. Carry preventive medicines
Always carry Acute Mountain Sickness (AMS) medicines and still make sure you consult your doctor before using these drugs because of possible side effects.
Important: Never self-medicate. Always consult a physician, especially if you have pre-existing conditions.
Final Thoughts
The high Himalayas are as demanding as they are beautiful. By understanding how to acclimatize, respecting your body’s limits and following a well-paced plan. You’ll set yourself up for an unforgettable and safe journey through Ladakh or Spiti.
Ride slow, rest well, breathe deep and enjoy the magic of the mountains.
Motorcycle travel guide for Ladakh for first timers. All our tours are created in a way that riders get proper acclimatization. Contact us to book a tour with us.