Above about 2,500 m the air holds less oxygen with every step, and your body needs time to adapt. Most climbers feel some effects of altitude on Kilimanjaro. That is normal. The goal is to keep the symptoms mild and to recognise early when they are not.
What mild altitude sickness feels like
Acute mountain sickness (AMS) usually starts with a headache, plus one or more of: poor appetite or nausea, tiredness, dizziness and broken sleep. Mild AMS often settles with rest, fluids and simply not going higher until it improves.
Warning signs to take seriously
Confusion, loss of coordination (struggling to walk in a straight line), breathlessness at rest, or a wet cough are signs of the serious forms of altitude illness. The treatment is to descend, straight away. This is why our guides check every climber twice a day and carry emergency oxygen.
Habits that genuinely help
- Go slowly. “Pole pole” (slowly, slowly) is the most useful phrase on the mountain. Walk at a pace where you can still talk.
- Choose a longer route. An extra day on the mountain helps more than anything you can pack.
- Climb high, sleep low. Good itineraries include acclimatisation walks to a higher point before returning to camp.
- Drink and eat. Aim for 3 to 4 litres of water a day and eat even when you are not hungry.
- Be honest with your guide. Tell them about every symptom. Hiding a headache helps nobody.
What about medication?
Some climbers take acetazolamide (often sold as Diamox) to help acclimatisation. It is a prescription medicine with side effects, so talk to your doctor or a travel clinic before your trip. It does not replace a sensible itinerary.
This article is general information, not medical advice. If you have a heart or lung condition, see your doctor before booking any high-altitude trek.