12 Tips to Prevent AMS in Ladakh - Spiti - Zanskar Trips [Acute Mountain Sickness]

Have you heard of things like AMS, Altitude Mountain Sickness, and Acute Mountain Sickness related to high altitude traveling to places like Ladakh, Spiti Valley, Zanskar Valley, or other parts of the Himalayas?

Well, we all want to enjoy the lovely nature and breathtaking views of the high Himalayas. While traveling to the Himalayas, many of us take the high altitude very lightly and always consider the brighter side of the travel which is experiencing the majestic vistas 🙂

However, there is a darker side attached to the high altitude travel as well.

Hindi Video: 12 Tips to Prevent AMS | Acute Mountain Sickness in Ladakh – Spiti – Zanskar | Mountain Sickness

Let's quickly dive into the details:

What is AMS?

How many times have you noticed that when traveling to high-altitude places, either you or people around you complained of shortness of breath, nausea, headaches, vomiting, etc.?

I am sure you must have encountered such common situations while traveling in the Himalayas, especially at the high altitudes like regions of Manali – Leh Highway, Leh – Ladakh, Rohtang Pass, Spiti Valley, Zanskar Valley, etc. in India, to name a few.

Acclimatization is the prime reason I propose to choose Srinagar – Leh Road over Manali – Leh Road. To be very frank, some people suffer mildly and some may not suffer altogether; consider yourself very lucky in the latter case. However, some people suffer drastically and the effects can be seriously ugly for them.

Illness or sickness on Himalayan trips is widespread, especially if you are directly flying to places like Leh or driving to a higher altitude, which makes it almost certain that AMS may hit you. Such illness can spoil a much-awaited relaxing holiday in the Himalayas and turn it into something ugly. In some cases, there are very severe/fatal consequences too.

The higher you go directly and quickly, the higher will be the risks of you getting hit with AMS. Hence, it’s always better to know what altitude sickness means and what you can do to prevent it.

Further, in the article, I will try to lay out some important theories and facts about acute mountain sickness and the importance of acclimatization. It may help you be prepared for altitude changes and enjoy that ever-awaited holiday in the Himalayas 🙂

Pro Travel Tip: You can make a trip to Ladakh by following my most recommended Ladakh itinerary which takes care of a gradual increase in altitude. Hence, this itinerary helps in acclimatization and in turn results in a memorable Ladakh trip.

Acclimatization and Acute Mountain Sickness (AMS)

Generally, people can go up to 8,000 feet without many problems with mountain sickness. As you start to increase altitude, the barometric pressure starts to decrease, which reduces the Oxygen intake per breath. Now, to compensate for the less Oxygen intake, your body needs to increase the breathing rate.

Altitude can be categorized into the following scales —

High (8,000 – 12,000 feet [2,438 – 3,658 meters])
Very High (12,000 – 18,000 feet [3,658 – 5,487 meters])
Extremely High (18,000+ feet [5,500+ meters])

Although the increased breathing rate does increase the Oxygen level in the blood, it does not take the Oxygen level to the same level as required by the body while you are at home doing some activity. By spending a proper amount of time at such altitude, your body will adapt to such changes in Oxygen levels, and this process is called acclimatization.

Always keep in mind that different people will acclimatize at different rates. Hence, always try to avoid any sought of comparison and wait for the person suffering in the group better acclimatize.

Dheeraj Sharma

Load More... Subscribe

Acute mountain sickness (AMS) is caused above the altitudes of 10,000 Feet or 3,048 Mtrs to a majority of people. The higher the elevation and rate of ascent, the more will be the effects of AMS.

Hence, do not try to directly go or stay overnight at very high altitudes directly. When you sleep, the symptoms will get worse as your body’s respiration decreases while sleeping.

Pro Travel Tip: You can make a trip to Spiti Valley by following my most recommended Spiti itinerary which takes care of a gradual increase in altitude. Hence, this itinerary helps in the acclimatization and in turn results in a memorable Spiti Valley trip.

The best cure is either to acclimatize properly or to descend. However, the effects of mild AMS can be cured by taking some preventive AMS medicines like headache pain relief or Diamox with proper consultation and prescription from your doctor or physician before the start of the trip.

Diamox is a sulfa drug and does have side effects including allergies. Hence, Diamox shall only be taken after proper prescription by your doctor or physician. Diamox can also be helpful in case a person suffers from periodic loss of breath, which especially occurs in the night while sleeping.

In case, you feel the person is suffering badly then ask him to walk in a straight line by placing him toe to toe. If the person is not able to walk in a straight line i.e. he is suffering from ataxia. IMMEDIATELY DESCEND!!

Important Tips on Preventing Acute Mountain Sickness

Download your FREE high-resolution version pdf copy of this infographic guide about tips for better acclimatization and preventing acute mountain sickness. If, you liked it and found it helpful, please feel free to share it with your family and friends to help them too.

Tips for Better Acclimatization

Below are a few tips that will certainly help you in better acclimatization:

Increase the altitude gradually

The acclimatization rules state that after 10,000 feet we must stay overnight for every 1000 feet or 305 Mtrs of elevation in order to properly acclimatize our body. This schedule in between shall allow a complete day of acclimatization rest after 3000 feet or 915 Mtrs with an overnight stay at the same altitude.

If you can adjust your plan to this rule, then perhaps you will not suffer from mountain sickness. However, the ground reality is only a few people stick to this schedule, especially in India where leaves are hard to find from their work life.

It is the prime reason I always recommend traveling to Ladakh from Srinagar side. Similarly, I always suggest people travel to Spiti Valley from Shimla – Kinnaur side.

Keep your body properly hydrated

Do take plenty of intake of water with ORS or fluids like milk tea, juice, and soup (garlic will do wonders). If possible, take ORS soluted water or ORS – L tetra packs with you to replenish the lost nutrients immediately. Also, ginger-flavored water (keep ginger in water bottles) will help much more than drinking plain water which should be avoided. This will help keep the oxygen level normal in the body. You should avoid too much black tea or coffee as well…

AVOID overhydration

As quoted by Vistet linked here(post #12):

Forcing children to drink when they are not thirsty: at best they will vomit ( which will force you to descend), at worst they´ll start to develop cerebral edema – either only from water intoxication or as a mixed result from this and altitude sickness. See, for example, Peter Hackett ( Everest-climbing doctor and co-author of the CDC altitude advisory ) on this: ” Too much water is harmful. It can dilute your body’s sodium levels (hyponatremia), causing weakness, confusion, seizures, and coma.”

Avoid sleeping at high altitudes

As sleeping decreases the respiratory drive of your body, it is recommended that one should hike or travel to high altitudes in the day but should always come back by the evening to sleep at a lower altitude.

Avoid overexertion

Do not overexert your body with any unnecessary physical activity which may lead you to pump more breath.

Avoid tobacco, smoking, alcohol and other depressant drugs

Avoid tobacco, smoking, alcohol, and other depressant drugs including barbiturates, tranquilizers, and sleeping pills. These depressants further decrease the respiratory drive during sleep resulting in a worsening of the symptoms.

Keep your body warm

Keep your body warm with woolens and do not let it cool. Make sure your clothes are always dry. Carry enough warm clothes for the Ladakh trip.

Eat lots of Carbohydrates

Eat a high carbohydrate diet (more than 70% of your calories from carbohydrates) while at high altitude.

Avoid sleep during the day

Try not to sleep during the day and keep yourself involved in some light activity during the day. Respiration decreases during sleep which further exacerbates the symptoms.

Travel Tip: Do not forget to check my itinerary for a combined trip to Spiti Valley and Ladakh.

Sleep in an upright position, if possible

Try to lie down or sleep by resting your back against the wall. If you cannot sleep in such a mode, then do not flatten your head on the bed rather place a bag below your head and then one or two pillows and then sleep in such a posture. It will help you keep your head much lighter.