Dealing with altitude before hiking the inca trail To acclimatize to the altitude before hiking the Inca Trail in Peru, especially if you’re coming from a lower elevation, it’s important to take some precautions to reduce the risk of altitude sickness. The Inca Trail reaches elevations of over 4,200 meters (13,800 feet) at its highest point, so acclimatization is crucial. Here are some steps to help you prepare:.

How to Deal With Altitude Before Hiking the Inca Trail

Understanding Altitude in the Andes

• Cusco: ~3,399 m / 11,152 ft

• Inca Trail highest point (Dead Woman’s Pass): ~4,215 m / 13,828 ft

At these elevations, oxygen levels are significantly lower than at sea level. Your body needs time to adapt—this process is called acclimatization.

1. Acclimatize Properly Before the Inca Trail

✔ Arrive Early

• Plan to arrive in Cusco at least 2–3 days before starting the trek.

• Avoid scheduling the Inca Trail immediately after landing.

✔ First-Day Strategy

• Take it easy the first 24 hours.

• Avoid strenuous walking, running, or climbing stairs.

• Gentle walks around Cusco or the Sacred Valley are ideal.

✔ Sleep Lower When Possible

• Spending nights in the Sacred Valley (2,800–2,900 m) before returning to Cusco helps your body adjust more gradually.

2. Hydration: Your First Line of Defense

• Drink 2.5–3 liters of water daily

• Increase intake when hiking

• Avoid dehydration—it worsens altitude symptoms

Recommended drinks:

• Water

• Herbal teas (especially coca tea)

• Electrolyte solutions (without excess sugar)

Avoid or limit:

• Alcohol (especially during the first 48 hours)

• Excess caffeine

3. What to Eat at Altitude (Very Important)

Best Foods Before & During the Trek

Focus on high-carbohydrate, light, and easily digestible foods:

• Potatoes, rice, quinoa

• Pasta and bread

• Oatmeal

• Soups and broths

• Fruits (bananas, apples)

• Steamed or boiled vegetables

Carbohydrates require less oxygen to metabolize, making them ideal at altitude.

🚫 Foods to Avoid at Altitude

• Heavy red meats

• Fried foods

• Fatty or greasy meals

• Excess sugar

• Large portions late at night

These foods slow digestion and increase strain on the body when oxygen is limited.

4. Traditional & Natural Support

Coca Leaves & Coca Tea

• Widely used in the Andes for centuries

• Helps with mild altitude symptoms

• Available legally in Cusco hotels and trekking camps

⚠️ Note: Do not consume coca products before international flights.

5. Medication & Medical Preparation

• Consult your doctor before traveling

• Some travelers use altitude-related medication as a preventive measure

• Carry personal prescriptions and inform your guide of any conditions

Never self-medicate without professional advice.

6. Hiking Strategy on the Inca Trail

Pace Yourself

• Walk slowly and steadily

• Use the “Andean step”: slow, rhythmic steps with controlled breathing

✔ Breathing Technique

• Inhale through the nose

• Exhale slowly through the mouth

• Match breathing to your steps

✔ Rest Often

• Short, frequent breaks are better than long stops

• Don’t rush—altitude rewards patience

7. Recognize Early Altitude Symptoms

Mild symptoms are common and manageable:

• Headache

• Fatigue

• Shortness of breath

• Loss of appetite

• Mild nausea

• Difficulty sleeping

What to do:

• Stop and rest

• Hydrate

• Eat light food

• Inform your guide immediately

Professional guides are trained to monitor altitude-related conditions and act early.

8. Sleep & Recovery at Altitude

• Go to bed early

• Keep warm at night

• Avoid heavy meals before sleeping

• Light stretching helps circulation

• Expect lighter sleep the first nights—this is normal

Key Takeaways for Inca Trail Trekkers

Arrive early and acclimatize
✔ Hydrate constantly
✔ Eat light, carb-rich meals
✔ Walk slowly and breathe deeply
✔ Avoid alcohol and heavy foods
✔ Listen to your body and your guide