How to deal with altitude sickness is a common concern for travelers heading to Cusco. Are you planning your trip but worried about how the high altitude might affect you? Or maybe you’ve heard about it but aren’t sure how to handle it? At over 3,400 meters (11,000 feet) above sea level, Cusco’s breathtaking landscapes can quite literally take your breath away. Altitude sickness can be challenging, but with the right preparation and simple precautions, you can minimize its effects and fully enjoy your adventure. In this guide, we’ll explore practical tips to help you acclimate smoothly and make the most of your trip.
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What Is altitude sickness?
Altitude sickness, also known as acute mountain sickness (AMS), occurs when you ascend to high elevations too quickly. The lack of oxygen at higher altitudes affects your body, leading to symptoms such as headaches, dizziness, nausea, and shortness of breath. This is especially common in destinations like Cusco (3,400m/11,152ft) and Machu Picchu (2,430m/7,970ft), where travelers from lower elevations may struggle to adjust.
Travelers flying from sea level, such as Lima or international destinations, are more likely to feel its effects within the first 24-48 hours at high elevation.
Common symptoms of altitude sickness
If you’re wondering how to deal with altitude sickness and what its common symptoms are, it’s important to understand how your body reacts to high elevations. Altitude sickness, also known as Acute Mountain Sickness (AMS), can range from mild discomfort to severe, life-threatening conditions. Symptoms typically begin within six to 24 hours of arriving at high altitudes and may worsen if left untreated. Recognizing the symptoms early is crucial for effective management and prevention, allowing you to take the necessary steps to acclimate and enjoy your trip without complications.
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1. Mild Symptoms (Common Altitude Sickness – AMS)
Most travelers experience mild symptoms that can be managed with rest, hydration, and proper acclimatization. These symptoms typically improve within one to three days as the body adjusts to lower oxygen levels.
- Headache – The most common symptom, often described as a persistent, dull ache that worsens with movement or exertion.
- Dizziness or lightheadedness – A result of reduced oxygen flow to the brain, making balance and coordination more challenging.
- Fatigue and weakness – Even simple activities can feel exhausting due to decreased oxygen levels.
- Nausea ando loss of appetite – Many travelers experience mild nausea or a reduced desire to eat.
- Shortness of Breath – Breathing may feel more difficult, especially during physical activity.
- Trouble sleeping (Insomnia) – Oxygen deprivation can disrupt sleep, making it harder to rest and recover.
- While these symptoms can be uncomfortable, they are not typically dangerous. Drinking plenty of water, avoiding alcohol, and getting adequate rest can help alleviate discomfort.
2. Moderate Symptoms (Worsening AMS – Requires Attention)
If mild altitude sickness is not properly managed, symptoms may intensify and interfere with daily activities. At this stage, descending to a lower altitude is strongly recommended to prevent severe complications.
- Severe headaches that do not improve with hydration or pain relievers.
- Persistent nausea and vomiting, making it difficult to eat or drink.
- Increased shortness of breath, even when resting.
- Confusion or difficulty concentrating, signaling a lack of oxygen to the brain.
- Loss of coordination and balance, making it harder to walk.
- If any of these symptoms appear, immediate descent and medical attention are necessary to prevent further complications.
How to prevent altitude sickness before your trip
Preventing altitude sickness before your trip is the best way to ensure a smooth and enjoyable experience, especially if you’re traveling to high-altitude destinations like Cusco, Machu Picchu, or the Andes Mountains. Since altitude sickness occurs due to lower oxygen levels at higher elevations, preparing your body in advance can make a significant difference. Whether you plan to explore Cusco at a relaxed pace or take on an adventurous trek like the Short Inca Trail to Machu Picchu, proper acclimatization and a few preventive measures can help you minimize the risk of altitude sickness before you even arrive.
- Train your body with pre-trip conditioning
One of the best ways to prepare for high altitudes is to improve your cardiovascular endurance before your trip. Stronger lungs and a well-conditioned heart will help your body adjust to reduced oxygen levels more efficiently.
Engaging in regular aerobic exercise at least four to six weeks before your departure can be beneficial. Activities such as hiking, jogging, cycling, or swimming can help strengthen your respiratory system. If possible, training at a moderate altitude before your trip will give your body a chance to adjust gradually.
Practicing deep breathing exercises, such as diaphragmatic breathing, can also improve lung function and oxygen intake. Strengthening your body’s ability to use oxygen efficiently will help mitigate the effects of altitude sickness.
According to the Wilderness Medical Society, individuals who are physically fit may acclimatize more easily, but altitude sickness can still affect anyone, regardless of fitness level.
- Gradual ascent: Avoid rapid altitude gain
The faster you ascend, the higher your risk of altitude sickness. If you are flying directly to a high-altitude city like Cusco (3,400m or 11,150ft), your body may struggle to adapt. Gradual ascent is one of the most effective ways to prevent symptoms.
Spending a few days at a moderate altitude of around 2,500m (8,200ft) before ascending higher can help. Travelers to Machu Picchu may benefit from staying in the Sacred Valley (2,800m or 9,186ft) before moving to higher elevations.
If you are trekking, it is recommended to follow a gradual ascent schedule, limiting altitude gains to no more than 300 to 500 meters (1,000 to 1,600 feet) in sleeping elevation per day. Taking rest days every few days allows your body to acclimate more effectively.
The Centers for Disease Control and Prevention (CDC) advises gradual ascent as a key strategy for reducing the risk of acute mountain sickness.
- Stay Hydrated and Maintain Proper Nutrition
Dehydration can worsen altitude sickness symptoms, as the dry air and increased breathing rate at high altitudes cause the body to lose fluids more rapidly.
Increasing water intake before departure ensures that your body is properly hydrated upon arrival. Reducing alcohol and caffeine consumption in the days leading up to your trip is also beneficial, as both substances can contribute to dehydration.
Consuming a balanced diet rich in carbohydrates can support energy production and oxygen utilization. Foods high in iron, such as spinach, lean meats, and beans, can help boost red blood cell production, improving oxygen transport. Additionally, B-complex vitamins and magnesium may aid in energy metabolism and muscle function at high altitudes. If you prefer a more relaxed way to experience the Andes without intense physical exertion, Machu Picchu by train is a great option, allowing you to enjoy the breathtaking scenery while minimizing the effects of altitude.
Research from High Altitude Medicine & Biology suggests that maintaining proper hydration and nutrition plays a crucial role in successful acclimatization.
- Take preventive medications if necessary
For travelers who are prone to altitude sickness or those who need to ascend quickly, preventive medications may help reduce the severity of symptoms.
Acetazolamide (Diamox) is commonly prescribed to help the body adjust by increasing the breathing rate. It is recommended to start taking it one to two days before ascent and continue for a few days at altitude.
Dexamethasone, a corticosteroid, is sometimes used to prevent severe altitude sickness in high-risk individuals. Additionally, over-the-counter pain relievers such as ibuprofen or aspirin can help alleviate altitude-related headaches.
Before taking any medications, it is important to consult a healthcare professional, as they may have potential side effects or interactions with other medications. The American College of Chest Physicians recommends acetazolamide as the primary preventive medication for altitude sickness.
- Avoid heavy meals before travel
Alcohol and heavy meals can negatively impact acclimatization by causing dehydration and affecting digestion. Consuming alcohol before or during your ascent can lead to increased dehydration and worsen altitude sickness symptoms.
Avoiding alcohol and excessive caffeine at least 48 hours before travel is recommended. Instead, focusing on light, carbohydrate-rich meals such as pasta, rice, and bread can provide sustained energy and help the body adjust more effectively.
Heavy, greasy foods should be avoided, as they take longer to digest and may contribute to nausea at high altitudes. A study from the International Society for Mountain Medicine found that carbohydrate-rich diets help improve oxygen efficiency at high elevations.
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How do you deal with altitude sickness with Coca Tea?
One of the most traditional and natural remedies for dealing with altitude sickness in Peru is coca tea, known locally as mate de coca. Made from coca leaves, this herbal infusion has been used for centuries by Andean communities to help alleviate symptoms such as headaches, nausea, and fatigue caused by high altitudes. If you’re wondering how to deal with altitude sickness, incorporating natural remedies like coca tea, staying hydrated, and allowing time for acclimatization can make a significant difference in your overall experience.
Coca leaves contain alkaloids that stimulate the respiratory system, improve oxygen absorption, and provide a mild energy boost, making them especially beneficial for travelers adjusting to places like Cusco or Machu Picchu. While coca tea is widely available in hotels, restaurants, and markets in Peru, it is important to note that its consumption may result in positive drug test results due to the natural compounds found in the leaves. If you’re planning to explore the Andes, our package tours to Peru include acclimatization days and recommendations to help you adjust smoothly to the altitude.
Best ways to acclimate to high altitudes in Peru
- Take it slow and rest
Upon arrival, avoid intense activities for the first 24–48 hours. If possible, spend your first night at a lower altitude, such as the Sacred Valley (2,800 m), before heading higher. - Hydrate and avoid alcohol
Drink plenty of water and herbal teas like coca tea, which can ease symptoms. Avoid alcohol and caffeine, as they dehydrate the body and can worsen headaches. - Eat light and nutritious foods
Opt for easily digestible, high-carb meals like quinoa, potatoes, and rice. Heavy meals can slow digestion and increase discomfort at high altitudes. - Try natural remedies and oxygen therapy
Coca tea is a traditional Andean remedy that stimulates oxygen intake. Chlorophyll drops or oxygen-enriched air (available at hotels in Cusco) can also help improve breathing. - Consider acclimatization medications
Acetazolamide (Diamox) can speed up acclimatization by improving oxygen absorption. Always consult a doctor before taking any medication. - Control your breathing and pace yourself
Deep, slow breaths increase oxygen intake. Avoid overexertion by moving at a comfortable pace, especially when hiking. - Sleep at a lower altitude if possible
If your itinerary allows, spend nights at lower altitudes, like the Sacred Valley, to help your body adjust gradually.
How to deal with altitude sickness in Cusco
Remember, traveler, everyone reacts differently to high altitude, so listen to your body and take it slow. By staying hydrated, getting plenty of rest, and allowing yourself time to acclimate, you’ll give yourself the best chance to enjoy Cusco without discomfort. If you’re wondering how to deal with altitude sickness, simple precautions like gradual ascent, proper nutrition, and avoiding excessive alcohol can make a big difference. Don’t let altitude sickness hold you back from experiencing the rich history, stunning landscapes, and vibrant culture of this incredible city. With a little preparation and self-care, you’ll be ready to make unforgettable memories in the heart of the Andes!