Hydration - The Best Cure for Altitude Sickness

Now that you know what to eat, let’s talk about what to drink on a fourteener hike.

This one’s easy: Water. Lots of it. Mix in a little Gatorade powder if you like, just keep the fluids coming.

In my essential gear post, I suggested using a hydration bladder. I’ll reiterate that here – drinking from a hose that’s easily within reach is far easier than fumbling for a water bottle.

How much water is enough? It varies depending on the temperature, the distance you’re hiking and your own physical needs. A good baseline for an “average” fourteener route (6-8 miles, 3,500 feet of vertical) is two liters.

Acute Mountain Sickness

Hydration is important in any physical activity, but it’s critical at elevation. That’s especially true if you’re coming from sea level.

Acute Mountain Sickness (AMS) is a very real possibility at 14,000 feet. Many people actually get it at much lower elevations.

According to the Institute for Altitude Medicine (IFAM), AMS “feels exactly like a bad hangover.” Nausea, headache and fatigue are the most common symptoms. This page on IFAM’s website offers more information on the causes, prevention and treatment of AMS.

Adequate hydration can be an effective way to prevent AMS. Sleeping at 6,000 feet or higher the night before a climb can also help. However, once the symptoms set in, the only real cure is to descend to lower elevation as quickly as possible.