Expect that you will not be able to avoid altitude sickness entirely. Even climbers who acclimatize well will experience at least shortness of breath and some other mild symptoms. However, the so-called “3 golden rules of altitude acclimatization” will help you acclimatize naturally in order to reduce the discomforts and risks associated with altitude sickness. The golden rules are:
1) Take your time: It is important to acclimatize slowly. Therefore, take as long as possible to hike between camps to help with acclimatization. Walk slowly, even if you have energy to walk faster. It is typically the climbers who are in excellent physical condition and push hard who later have trouble acclimatizing. Follow your guide’s pace and reduce your walking speed to “pole, pole” (slowly, slowly). Climbing Kilimanjaro is not a speed competition. The slower you walk, the more likely you will reach the summit.
2) Stay hydrated: Drink at least 2-3 liters of water every day, or more if in combination with dehydrating substances such as diamox or caffeine. Try to drink as much as you can especially in the morning and during the day, but stay within reasonable limits of no more than 5 litres per day. Excessive water consumption leads to loss of vital sodium and minerals, which can also be dangerous if not replenished. Depending on your amount of water consumption, supplement adequately with rehydration salts.
3) Walk hike, sleep low: The third rule recommends to sleep at a lower altitude at night than you’ve climbed to during the day. On some days, your guide may advice you that you have the option to go on an acclimatization hike from your camp to a higher altitude and back. Make use of this option when possible.
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