Health: Altitude

Visits to high-altitude regions, such as Machu Picchu in Peru or Kenya's Mount Kilimanjaro, can be thrilling alternatives to traditional beach holidays. But be warned - your body can suffer when it's thousands of feet above sea level. Preparation is the key to a safe trip.

Vital reminders

If you're holidaying in a high-altitude area and you plan to trek or do anything strenuous, spend the first few days of your break acclimatising. Even fit and healthy people can be floored by altitude sickness if they're not careful. Stick to these basic rules:

• Trek slowly and don't climb more than 1,000m (3,048ft) in a day
• At night, sleep at an altitude lower than you've climbed that day
• Keep warm and dry to avoid hypothermia
• Eat chocolate and drink liquids to top up sugar levels and prevent dehydration
• Use suncream with a high SPF and reapply regularly

Altitude sickness

The higher we climb, the harder it is for our lungs to absorb oxygen. This can trigger Acute Mountain Sickness (AMS), which exists in varying degrees and can be fatal. It's vital that early warning signs are heeded. Take a rest and allow yourself to acclimatise further if you experience any of the following:

• Throbbing headaches
• Breathlessness
• Loss of appetite
• Nausea and vomiting
• Sleeplessness
• Palpitations

High Altitude Cerebral Edema (HACE) and High Altitude Pulmonary Edema (HAPE) are also potentially fatal altitude-related illnesses. Descend immediately, ideally with the help of a guide, and seek medical help if you experience any of these:

• Breathlessness, even while resting
• Coughing which brings up frothy, white or pink spittle
• Blue lips, signalling a lack of oxygen in the blood
• Groggy, confused behaviour
• Poor co-ordination
• Swollen hands and feet

Children

Parents who plan to trek in high-altitude regions should think very carefully about taking children younger than 12 with them. Youngsters are more likely to suffer from dehydration and hypothermia. Altitudes higher than 2,000m (9,144ft) above sea level may put children's bodies under unnecessary stress.

Essential kit

• Sunglasses with 100% UVB protection
• Good sleeping bag for overnight treks
• A spare pair of warm gloves
• Antiseptic cream for blisters
• Medication for altitude sickness, recommended by a GP

Travel Health Online has comprehensive information about altitude sickness: www.tripprep.com

Lonely Planet has useful advice: www.lonelyplanet.com