Embarking on a high-altitude expedition requires a lot of physical effort, and proper nutrition is key to ensure that your body can perform at its best. In high-altitude environments, the lack of oxygen and extreme weather conditions can take a toll on the body, making it even more important to fuel properly. .

1. Carbohydrates are key

Carbohydrates are an essential source of fuel for the body, especially when climbing at high altitudes, where the body needs more energy to function properly due to the reduced levels of oxygen. Carbohydrates provide the necessary energy for the body to perform at its best, and it is recommended that climbers consume a diet that is high in carbohydrates before and during the climb.

2. Hydration is crucial

Staying hydrated is essential for high-altitude expeditions, as dehydration can lead to altitude sickness and other serious health issues. Climbers should aim to drink at least three to four litres of water per day to stay hydrated, and they should also consider drinking electrolyte drinks to replenish lost salts. It is important to start hydrating well in advance of the climb, as it can take several days for the body to properly adjust to the altitude.

3. Protein is important for muscle repair

Climbing at high altitudes can put a lot of strain on the muscles, and protein is essential for muscle repair and recovery. Climbers should aim to consume a diet that is rich in lean proteins, such as chicken, fish, and tofu, to help repair and build muscle tissue. It is also important to consume protein throughout the day, rather than just at mealtimes, to keep the muscles properly fuelled.

4. Fats provide long-lasting fuel

While carbohydrates provide the necessary energy for the body to perform at its best, fats provide long-lasting fuel that can help climbers sustain their energy levels throughout the climb. Good sources of healthy fats include nuts, seeds, avocados, and olive oil, and climbers should aim to consume a balanced diet that includes healthy fats in addition to carbohydrates and protein.

5. Plan for snacks

In addition to the main meals, it is important to plan for snacks to keep the energy levels up throughout the day. Good options include energy bars, trail mix, jerky, and dried fruit. Aim to eat something every few hours to keep the metabolism going and prevent crashes in energy.

6. Plan for altitude sickness

Altitude sickness can affect anyone, regardless of their level of fitness, and it is important to plan for this possibility. Symptoms of altitude sickness can include headaches, nausea, and dizziness, and it is important to take steps to prevent and treat these symptoms. This can include staying hydrated, taking medication to prevent altitude sickness, and resting when necessary.

In conclusion, fuelling properly for high-altitude expeditions is essential for ensuring that the body can perform at its best. By consuming a diet that is high in carbohydrates, staying hydrated, and consuming lean proteins and healthy fats, climbers can ensure that they have the energy and stamina to tackle the climb. By planning for snacks and altitude sickness, climbers can also ensure that they are prepared for any challenges that may arise along the way.