ACCLIMATIZATION ON KILIMANJARO
Acclimatization on Kilimanjaro
At Re Leone Tanzania Safaris, we understand that one of the biggest challenges on Mount Kilimanjaro is not the steep trails, but the thin air at high altitudes. Acclimatization is the process by which your body gradually adapts to lower oxygen levels as you climb higher. The higher you go, the thinner the air becomes, making it more difficult for the body to function normally. Proper acclimatization is therefore essential for a safe and successful summit.
What Happens During Acclimatization?
As you ascend Kilimanjaro, the atmospheric pressure decreases. This means oxygen molecules are spread further apart, and each breath you take contains less oxygen. Your body must adjust to this change by breathing deeper and faster, producing more red blood cells, and making other physiological adaptations. This adjustment doesn’t happen instantly – it requires time and the right strategies.
How to Acclimatize and Prevent Altitude Sickness
1. Walk Slowly – Pole, Pole
On Kilimanjaro, you’ll often hear the Swahili phrase “Pole, pole” meaning “slowly, slowly.” Walking at a steady, slow pace is the best way to help your body adapt to the altitude. Rushing increases the risk of altitude sickness.
2. Stay Hydrated
Drink at least 4–5 liters of water daily. Hydration helps your body adjust and reduces the risk of altitude-related complications. A simple rule: check your urine. Clear to light-colored urine is a good sign; dark urine means you need to drink more.
3. Climb High, Sleep Low
Whenever possible, practice the principle of “climb high, sleep low.” This means gaining altitude during the day (through acclimatization hikes) but returning to a lower elevation to sleep, allowing the body to recover more effectively.
4. Avoid Alcohol, Tobacco & Depressants
Avoid alcohol, smoking, and depressant drugs (tranquilizers, sleeping pills, barbiturates). These reduce respiratory drive, especially during sleep, worsening altitude symptoms.
5. Eat a Nutritious, High-Carbohydrate Diet
A diet rich in carbohydrates (about 70% of daily calories) gives your body the quick energy it needs to cope with reduced oxygen at higher altitudes.
6. Recognize Symptoms Early
If you experience symptoms of moderate altitude sickness (headache, dizziness, nausea, fatigue), do not ascend higher. Rest or descend to a lower elevation until symptoms improve.
Preventive Medications
Diamox (Acetazolamide)
Diamox helps your body acclimatize faster by increasing breathing rate and improving oxygen uptake. It is especially useful at night, when breathing naturally slows.
Recommended use: Start at least 24 hours before reaching altitude and continue for 5+ days.
Possible side effects: Tingling of lips/fingers, altered taste, blurred vision. These usually subside when the drug is stopped.
Important: Diamox is a sulfonamide drug. Those allergic to sulfa drugs should avoid it. Always consult your physician before use.
Dexamethasone
Dexamethasone is a steroid that reduces brain and body swelling caused by AMS. A typical dose is 4 mg twice daily during ascent. It can be used in combination with Diamox but should only be taken under strict medical guidance due to potential side effects.
✅ At Re Leone Tanzania Safaris, our professional guides are trained in altitude management and monitoring AMS symptoms. While medications like Diamox and Dexamethasone can help, the most effective strategies remain a slow pace, hydration, and proper acclimatization practices.
