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Acclimatization is key to the Everest Base Camp trek, as altitude is the biggest challenge. The trek soars more than 5,000 meters, where oxygen levels plummet. The secret to acclimatizing to high altitude is toning down the pace of your ascent so your body has time to adjust.
Schedule at least two acclimatization days into your itinerary, such as in Namche Bazaar (3,440 metres) and Dingboche (4,410 metres). The rest days generally involve short hikes to higher elevations to aid in acclimatisation. Follow the golden rule: “Climb high, sleep low.”
You need to quench your thirst—consume 3–4 liters of water a day. Do not consume alcohol, smoke , or take sleeping pills, as they can exacerbate altitude symptoms. Eat well to keep your energy up, and opt for carb-heavy meals that are more easily digestible at altitude.
You may want to try taking Diamox (acetazolamide), a drug that you need a prescription for, which can help with Acute Mountain Sickness (AMS). And always check with your doctor before you take any altitude-related medication.
Before the trek, train your body with cardio exercises and hikes at elevation when available. Be aware of the symptoms of AMS — headache, dizziness, nausea — and never power through a lot of discomfort. If symptoms increase, descend at once. Sound altitude acclimatization gets you there and gives you an enjoyable trip along the way.
