Adjusting Bolivia Heights: Tips For A Smooth Transition

Bolivia is home to some of the world's highest cities, with La Paz recognised as the highest capital in the world. The city is located in a bowl-shaped canyon, with the satellite city of El Alto sitting on the rim above it at a height of 4,150m. The altitude in Bolivia can reach roughly 5,100m above sea level, and as a result, travellers can experience symptoms of altitude sickness, such as a severe hangover. To adjust to the heights in Bolivia, it is recommended to give your body time to acclimatise to the higher altitudes. This can be done by spending a few days at a lower altitude before ascending further, staying hydrated, avoiding overexertion, and listening to your body.

Allow time to acclimatise to the altitude

The best way to adjust to high altitudes is to give your body time to acclimatise. The general rule is to allow one to three days at any given altitude. However, it's important to remember that acclimatisation can take different amounts of time for different people.

When you first arrive at a high altitude, try not to overexert yourself. Avoid intense physical activity and take it easy for the first 24 hours. If you can, avoid flying or driving to high altitudes and instead hike up. If you do fly or drive, don't move higher for the first day.

If you are already at a high altitude and plan to go higher, only increase your altitude by 1,000 feet per day. For every 3,000 feet you climb, take a rest day. It's also a good idea to "climb high and sleep low". This means you can climb more than 1,000 feet in one day, as long as you return to a lower altitude to sleep.

If you are in La Paz, Bolivia, which is 3,640m (11,942 ft) above sea level, you may want to consider travelling to a lower-lying city first, such as Santa Cruz or Sucre, to give your body time to adjust.

It's also important to stay properly hydrated at high altitudes. Acclimatisation is often accompanied by fluid loss, so make sure you drink plenty of water.

Other tips to help your body acclimatise include:

• Eating a high-carbohydrate diet
• Avoiding tobacco, alcohol and other depressant drugs
• Staying out of bright sunlight
• Avoiding caffeine after midday

Recognise the symptoms of altitude sickness

Recognising the symptoms of altitude sickness is crucial to ensure it can be treated effectively. The condition usually arises after spending at least four hours at an altitude above 2,500m. Symptoms can include:

• Headache
• Nausea
• Loss of appetite
• Fatigue
• Insomnia
• Lack of coordination
• Vomiting
• Diarrhea
• Shortness of breath
• Increased heart rate
• Coughing up blood
• Blue-tinged skin and nails

Altitude sickness can be severe and even life-threatening if not treated properly. If you recognise any of these symptoms, it is important to take immediate action, such as descending to a lower altitude, resting, and seeking medical help if necessary.

In Bolivia, the high altitude can make travellers extremely vulnerable to altitude sickness. The capital, La Paz, is located at an extreme altitude of 3,640m above sea level, and other popular destinations such as Uyuni and Salar de Uyuni are also situated at high altitudes. Therefore, it is crucial to be aware of the signs and symptoms of altitude sickness when visiting these areas.

Take medication to prevent altitude sickness

Altitude sickness, also known as soroche, is a condition brought on by a drop in air pressure and oxygen levels at high elevations. It can affect anyone, regardless of age, sex, or fitness level, and can cause a range of unpleasant symptoms such as shortness of breath, headache, nausea, lethargy, and loss of appetite. In rare cases, it can even lead to serious health problems and death if not treated properly.

To prevent and manage altitude sickness, it is recommended to take medication such as:

Acetazolamide (Diamox)

Acetazolamide, sold under the trade name Diamox, is a prescription medication that can be used to prevent and reduce the symptoms of mild altitude sickness. It works by correcting chemical imbalances in the blood and allowing patients to breathe faster, thereby metabolising more oxygen. It is important to note that Acetazolamide should be taken 1 to 2 days before exposure to high altitudes and should be continued during the climb and for at least 48 hours after reaching the final altitude. This medication may cause side effects such as tingling in the fingers, toes, and face, blurred vision, increased urination, and altered taste. It is important to stay hydrated and avoid alcohol while taking Acetazolamide.

Dexamethasone and Nifedipine

For more severe cases of altitude sickness, Dexamethasone and Nifedipine can be prescribed by a medical professional to relieve symptoms of High-Altitude Cerebral Edema (HACE) and High-Altitude Pulmonary Edema (HAPE) until descent to a lower altitude is possible. These drugs are very strong and should only be taken under medical supervision.

Analgesics

Over-the-counter analgesics such as paracetamol or ibuprofen can be effective in relieving headaches and other mild symptoms associated with altitude sickness.

Soroche Pills (Diamox Pills)

Soroche pills, also known as Diamox pills, are over-the-counter medications that can help prevent and manage altitude sickness. They should be taken at least 24 hours before exposure to high altitudes. However, it is important to note that these pills only treat some of the symptoms of altitude sickness, such as headaches, and do not cure the condition itself.

Coca Leaves or Coca Tea

Chewing coca leaves or drinking coca tea, prepared with the leaves of the coca plant, is a traditional remedy used by Indigenous Bolivians for centuries to alleviate symptoms of altitude sickness. While it may not cure altitude sickness, it can help take the edge off unpleasant symptoms. Coca leaves can be easily found in local markets, and many hotels and hostels in Bolivia provide them free of charge.

Adjust your diet and water intake

Altitude sickness can cause nausea, breathlessness, and headaches. Adjusting your diet and water intake can help ease these symptoms.

For the first two days of climbing, it’s best to avoid alcohol and caffeine. Alcohol and caffeine cause dehydration, which can worsen symptoms at high altitudes.

Drink plenty of water, even while traveling. Staying hydrated is important to avoid dehydration, which can make symptoms worse.

Don’t skip meals. Eat complex carbohydrates to provide your body with consistent energy. When oxygen levels are lower, your body requires more energy to make use of whatever oxygen is available. Eat plenty of protein, and take vitamins and minerals.

Eat a light but high-calorie diet to ensure you’re energized. Don't eat fried foods, as they can lead to issues with digestion and make you feel uneasy.

Garlic is one of the most effective natural remedies for altitude sickness. Garlic thins blood vessels and enhances blood flow, and it can also assist with any feelings of nausea or dizziness. Cloves are another great natural remedy, as they help the body be more efficient with oxygen intake.

Plan your ascent

The golden rule to avoid altitude sickness is to ascend gradually and allow your body to adjust to the thinner air. It is recommended to start at a lower altitude and work your way up. Sucre, Bolivia’s charming colonial city at 2,810 meters (9,219 ft), provides the perfect base for acclimatization. Spend a few days exploring the city while your body gets used to the altitude. Alternatively, you can start in Cusco or the Sacred Valley in Peru, which are at a similar elevation.

When ascending, avoid exceeding 300-400 meters (984-1,312 ft) of ascent per day, especially above 2,500 meters (8,202 ft). Consider taking rest days in towns like Copacabana on the shores of Lake Titicaca. Listen to your body and be mindful of any early signs of Acute Mountain Sickness (AMS), such as headaches, nausea, dizziness, or fatigue. If you start to experience any of these symptoms, take it easy, rest, and descend if necessary.

It is also important to stay properly hydrated during your ascent. Drink plenty of water (2-4 liters daily) to combat dehydration, which can worsen AMS symptoms. Avoid alcohol and excessive caffeine, as they can lead to dehydration.

Frequently asked questions