Whether you’re trekking to the summit of Kilimanjaro, hiking the Inca Trail, or taking on the Bhutan Druk Path, acclimatisation is the key to a successful and enjoyable high-altitude adventure. At Action Challenge, we’ve taken thousands of participants safely to the top of some of the world’s most iconic peaks. Our expert-led group challenges are designed with acclimatisation in mind, helping ensure you are in tip-top condition for the summit.
Here are our Four Golden Rules of Acclimatisation, and why they’re essential to your success:
1. Eat Plenty
At altitude, your body burns significantly more calories than it would at “sea-level” – even when you’re at rest. Add in long trekking days, cold nights and some good old physical exertion, and you’ll need a calorie surplus. This means consuming more calories than your body burns in a day. This extra energy supports acclimatisation by giving your body the resources it needs to adapt to lower oxygen levels and increased physical demands. Good climbers know they summit with their stomach!
Why it helps:
- Eating well supports your metabolism, which in turn helps your body adapt to lower oxygen levels.
- High-carb meals are especially beneficial, as carbohydrates require less oxygen to metabolise than fats or proteins.
- On Action Challenge treks, like Mera Peak or the Everest Base Camp trek, our local crew prepare 3 meals a day, designed to fill you up and fuel your climb.
Top Tip: Don’t skip meals, even if you’re not hungry. Altitude can suppress appetite, but eating is non-negotiable for acclimatisation!
2. Stay Hydrated
Dehydration is a major cause of altitude sickness. At high elevations, you lose more fluids through respiration and sweat, even if you don’t feel it. Add to that the use of Diamox (check out our blog on that here!), a common altitude medication that acts as a diuretic, and your fluid needs increase even more.
Why it helps:
- Proper hydration keeps your blood flowing efficiently, helping oxygen reach your muscles and brain.
- It also supports kidney function, which is crucial when your body is adjusting to altitude.
- On Action Challenge trips, hydration is emphasised daily, with regular breaks to drink and refill bottles. Fresh drinking water is generally available in the morning, at lunch and at your camp or accommodation each evening.
Top Tip: Aim for 3–4 litres of water per day. Add electrolytes to help with absorption and avoid overhydration.
3. Get Plenty of Rest & Sleep – Recovery is Key
Sleep can be elusive at altitude – from excitement at finally being out there on your challenge, to the unfamiliar environment of your tent or teahouse. But sleep is one of the key elements of acclimatisation. While you “summit with your stomach”, you most certainly “acclimatise on your back”. Your body does most of its repair and adaptation while you rest.
Why it helps:
- Sleep supports the production of red blood cells, which carry oxygen more efficiently.
- Rest days allow your body to catch up with the demands of altitude.
- Action Challenge itineraries, such as the 11-day Lemosho Route, are designed with built-in rest periods and shorter trekking days to allow for recovery.
Top Tip: Bring earplugs, a good sleeping bag, and layers to stay warm. Avoid caffeine late in the day and try to wind down early.
4. Go at a Slower Pace – “Pole Pole” (Slowly, Slowly)
Anyone who’s climbed Kilimanjaro will be familiar with the cry “Pole pole”. This Swahili phrase is a mantra on Kilimanjaro—and for good reason. It applies not just to climbing Africa’s highest mountain, but any high-altitude climb. Rushing at altitude is a recipe for exhaustion and illness.
Why it helps:
- A slower pace reduces strain on your heart & lungs.
- It allows your body to gradually adapt to the thinning air.
- Action Challenge mountain leaders set a deliberately slow & manageable pace, especially on summit nights, to maximise your chances of success. The “climb high, sleep low” strategy is also used to aid acclimatisation, such as ascending trekking up the Everest View hotel from Namche on the Everest Base Camp trek.
Top Tip: Don’t worry about being the fastest. The goal is to reach the summit feeling strong—not first.
Ready to Take on a Challenge?
Whether you’re eyeing Kilimanjaro, Everest Base Camp, or the Ecuador Volcano Trek, Action Challenge offers fully supported group adventures with expert leaders, medics, and local crews. Check out the full range of our Treks here.
