Hiking in the mountains, what does that do to your health?

A holiday in the mountains does a lot to our body, says mountain sports doctor Dieke Kok. “It has health benefits. Because there are fewer substances in the mountain air to which you can have an allergic reaction, people with asthma often have fewer complaints there. And your combustion works harder, so you lose weight faster.”

But there are also disadvantages. The higher you go, the less oxygen there is in the air. To still get enough oxygen, you breathe faster. Dieke Kok: “When you go really high – above 1500 meters – your maximum effort capacity also decreases, by about 10 percent per thousand meters that you ascend. So you can handle less. After a week at altitude, the number of red blood cells rises. Your blood becomes thicker and therefore you have a greater chance of thrombosis.”

For people with heart problems or other chronic conditions, it is especially important to consult a doctor beforehand and seek advice. But, emphasizes Dieke Kok, this is by no means a reason not to go to the mountains in all cases.

Condition

The following applies to everyone: to avoid problems in the mountains, a good condition is important. Dieke Kok: “If you are not completely fit here in the Netherlands – at sea level – you can assume that it will be a lot less at altitude. If you are in doubt about your health or fitness, it is wise to make an appointment with a sports doctor for a preventive sports medical examination.” Part of this is a bicycle test in which the heart and lung function are also registered. Women who can cycle 2.5 watts and men who can cycle 3 watts per kilogram of body weight are fit enough to make a multi-day trekking in the mountains. Are you not fit enough? Take long bike rides or walks beforehand to improve your stamina.

Altitude sickness

Another important factor to consider is altitude sickness. The higher up in the mountains, the less oxygen there is in the air. From 2500 meters you can suffer from altitude sickness symptoms, such as nausea, headache and shortness of breath. This is a sign that there is too little oxygen in the blood and you should not rise further. Dieke Kok: “Altitude sickness is a serious condition. Give your body time to get used to the thinner air. Preferably do not ascend more than 300 meters per day. And rather walk uphill than take a flight or the elevator. If you don’t acclimate, you run the risk of lung or brain edema, which can be life-threatening.”

If you’ve had altitude sickness before, there’s a good chance you’ll get it again the next time. People with anemia or iron deficiency would do well to take extra care in the mountains, as these conditions increase the risk of altitude sickness. If you are at risk of an iron deficiency – for example due to a vegetarian diet – it is wise to have the iron and hemoglobin (Hb) levels measured by your doctor well before departure. With iron supplements you can make sure it is up to standard before you leave.

Skiing holiday

During ski holidays, the risk of altitude sickness is a lot less. Ski areas are usually located at an altitude between 1500 and 3000 meters. Are you not completely fit, do you have a chronic condition or have you had a heart attack in the past? Then it is a good idea not to go skiing immediately on the first day, but to give the body time to get used to the change in altitude.

Water

Because you breathe faster in the mountains, you always lose more moisture. Make sure you drink enough water to avoid dehydration symptoms. You can easily drink one and a half liters a day, a lot more in warm weather. Research among runners of the Nijmegen Four Days Marches showed that it is impossible to give general advice about the minimum amount of fluids you should drink. One has enough of two liters, the other has to drink ten liters to maintain the fluid balance. Are you taking medication for altitude sickness? Then you lose even more fluid than usual. “If you go to an altitude of 5000 meters or more, drink at least four to five liters of water per day,” says Dieke Kok.

Knees

If you ever have knee problems, take a knee brace with you. In rough terrain, shoes with a stiff sole are important.

Food

Make sure you get enough protein in the mountains. You can easily supplement your diet with smart snacks such as sports bars, nuts and student oats.

Alcohol

Drinking alcohol is not recommended in the mountains. Alcohol causes you to become more dehydrated than usual. Alcohol also disrupts healthy breathing during sleep, which can lead to a serious hangover the next day.

First aid

If you use medication, make sure you have enough with you and check the package leaflet to see if the medication can withstand the cold. At night it can get quite cool in the mountains. Dieke Kok’s tip to keep medication at the right temperature: put them in your sleeping bag at night or wear them on your body. Sunscreen is essential and a first aid kit can also come in handy during a hike in the mountains. Think, for example, of tick tweezers, blister plasters, disinfectant, sports tape, an insect repellent product and painkillers. Also useful are basic medication for diarrhoea, a thermometer, water purification tablets to disinfect drinking water and bandages. Dieke Kok herself puts as little as possible in her backpack, “because hiking in the mountains is best with little weight on your back”.

Dieke Kok is an active mountain athlete, sports doctor and mountain sports doctor. She is a member of the medical committee of the NKBV (Dutch Climbing and Mountain Sports Association) and from her practice in the Alrijne Hospital guides mountain athletes with medical complaints to achieve their goals. Knowing more? View on www.alrijne.nl/sportmedicine.

This article originally appeared in the September 2019 issue of Plus Magazine. Not yet a Plus Magazine subscriber? Becoming a subscriber is done in no time!