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Altitude Sickness: All You Need to Know and How to Avoid It

Altitude Sickness: All You Need to Know and How to Avoid It

The altitude sickness in Peru is a topic that worries many travellers before arriving to elevated cities, such as Cusco (11,154 ft. / 3400 m). Especially when reading reviews and comments online you can find many experiences of people laying in bed with nausea or having severe headaches.

That’s probably the last thing you want when thinking about the beautiful spots you can visit in the Peruvian mountains, such as PalccoyoVinicunca or Humantay.

To help you understand the altitude sickness and its syndromes better, we did some research, talked to our travellers and gathered information from locals living at high altitude.

This article will help you understand what the altitude sickness is, what the typical symptoms are and what to do to avoid it.



What is the altitude sickness?

The altitude sickness is a physical discomfort that usually occurs when visiting a place located at a higher altitude. In Peru, destinations at higher altitudes are Cusco, Arequipa’s Colca Canyon, Huaraz or Puno.


travel couple standing on colorful rainbow mountain

Did you know that the alternative rainbow mountain Palccoyo is in Cusco at 16,076 feet (4900 m)?


Most travellers who are affected by the altitude sickness in Peru are those traveling by plane, coming from a place with higher temperatures and lower altitude. This is due to the abrupt changes in altitude and climate as the air is thinner and the weather is colder.


What are the symptoms?

The majority of people usually get the altitude sickness between 6 and 24 hours after having reached altitudes of more than 3000 m.

Some of the typical symptoms of altitude sickness are:

  • headaches
  • nausea and vomiting
  • tiredness
  • breathing difficulties/shortness of breath
  • loss of appetite

That doesn’t sound like great holidays, does it? The average duration of the altitude sickness is around two to three days. This is normal as the acclimatization time for a traveler in Peru is approximately two days.

But don’t worry, there is always a solution. In this case, proper preparation is key.

There are certain tips to avoid the altitude sickness. These tips are recommendations from locals and past travellers who enjoyed a great (or not so great) time in the Peruvian highlands.


couple in front of lake and snow-capped mountains

We are starting the tour to Humantay Lake very early and therefore you will be one of the first travellers who will reach the top at 13,779 feet (4200 m). 


Avoiding the altitude sickness in Peru and its symptoms

Take medicine

Some of the most common pills to prevent and to treat altitude sickness and its symptoms are the following:

  • Acetazolamide (sold under the name of Diamox) to prevent and treat high altitude sickness
  • Soroche pills (a very popular pill among Peruvians)
  • Ibuprofen and paracetamol to treat headaches
  • Gravol or Promethazine to treat nausea

You should take Diamox or Soroche pills to prevent the altitude sickness 1-2 days before going up in altitude. However, you should still be careful and go up in altitude gradually without rushing it.

If you feel like you are getting the symptoms mentioned above even though having taken medicine, it’s recommended to rest or go down until feeling better. The pills are available at every pharmacy and the staff at your hotel/hostel will also be able to help you out.

We recommend getting them before traveling to high altitudes so that you can prevent the symptoms as much as possible. Furthermore, talk to your doctor before traveling for personal recommendations and read all the instructions thoroughly.


Drink coca tea or chew coca leaves

The coca tea (mate de coca) is the most popular tea in the Peruvian highlands.  You can easily prepare a coca tea yourself! Just put some coca leaves into hot water, wait a few minutes and add some sweetener if you want.

Important note: Avoid drinking coca tea if you have to take job related drug tests. It is possible that a drug test might turn out positive, even if the leaves only contain a very small amount of cocaine.

Among locals, chewing coca leaves is very common. It’s part of their culture and they say it allows them to focus better. We have done it during several hikes, such as the Rainbow Mountain Vinicunca hike or the 5-Day Salkantay Trek to Machu Picchu and it definitely helped us.

You can also find the coca leaves in the form of cookies or sweets in every tourist shop. They are the perfect “on-the-go” snack.


Get used to the altitude step by step

Your body normally needs a couple of days to get used to the new altitude. That’s why you should take 2-3 days to get used to it. When arriving to Cusco, it’s a good idea to visit the Sacred Valley and Machu Picchu first, as they are located lower. After that you can do hiking tours, such as to the Rainbow Mountains or to the Humantay Lake.

A tour that offers all of that is our Best of Cusco in 4 Days Tour.

As a general rule of thumb you should avoid climbing more than 300-500 m a day and have a rest day every 600 – 900 m you go up, or every 3-4 days.


cup filled with coca leaves and spoon

In Cusco you’ll get the coca tea at every restaurant or hotel/hostel. Besides that, just chewing on them will help you to deal with the altitude as well. 


Drink plenty of water

As a general rule of thumb, you can add 1.5l to your normal usage. It’s very important to keep your body hydrated.


Avoid alcohol and sports

It’s best to avoid alcohol, smoking and any kind of exhausting physical exercise until getting used to the altitude after a couple of days.


Eat low-fat dishes and avoid fatty meals

Soups, rice, pasta, potatoes, bread, fruit and chicken are great low-fat dishes and give your body the energy it needs. High-carb diets have shown to increase the mood, but make sure to mix it up and also to include some lean protein, such as chicken, and some healthy fats, such as avocado or nuts.

Carbohydrates are good because they require less oxygen for your metabolism than fat and protein.

Try to avoid eating anything creamy or salty because your body will need more time to digest this kind of food. Salty meals, for example, will cause a faster dehydration of your body.

Important note: Many travellers have a lack of appetite after arriving due to the altitude. As a result, they consume up to 40% less calories than usual. That’s why it’s important that you eat enough food when arriving to your destination, even if you don’t feel hungry.


Get Agua de Florida

Agua de Florida is a small bottle of yellow cologne made of different herbsInhaling it is supposed to help when having difficulties with the altitude, headaches and breathing problems.

It’s a famous medicine among locals. You can find it in pharmacies, small shops and in markets.


Buy Oxishot

Oxishot is a small dischargeable that contains up to 8 l of oxygen. It will help you reduce headaches, fatigue and also when you have breathing problems. You can buy it in pharmacies or small shops in Cusco for around S/ 45 (around $14).


travelers with guide in front of salt ponds maras

The tour through the Sacred Valley will help you with getting used to the altitude, as most sites are 400 – 500m lower than Cusco. 


Altitude sickness in Peru: No problem, if you’re prepared!

Considering all of this and making use of the recommendations, the altitude sickness will hopefully not be a problem for you in Peru.

It’s crucial that you prepare yourself properly and that you take the altitude sickness seriously. Otherwise, it can potentially end up being the deciding factor whether your vacations turn out incredible or incredibly bad.

In case you have another recommendation to the altitude sickness, we would be happy to read about it in the comments below.

  • 26 August, 2021 at 1:20 pm

    Thanks for this info! Quick follow up question; which altitude sickness medicine would you recommend we should buy when in Peru?

    • 26 August, 2021 at 8:33 pm

      Glad it was helpful! I’d recommend Sorojchi Pills, you can get them at every pharmacy in Peru.

  • 13 September, 2021 at 10:09 pm

    Dear Exploor team, I really appreciate the free tips on your blog! If I have 3 days in Cusco which tours would you recommend, also considering the altitude? I heard many people got sick at Rainbow Mountain. Cheers Blake

    • 15 September, 2021 at 8:29 am

      Hey Blake, thank you for your comment. We’d recommend visiting the Sacred Valley, Machu Picchu and either Rainbow Mountain or Humantay Lake (in the same order as the former destinations are at a lower altitude than the latter). People that get sick at Rainbow Mountain mainly because they didn’t give their body enough time to get used to the altitude. This is very important to consider! If you have any other questions just let us know 🙂

  • 22 November, 2021 at 1:29 pm

    Great info! Is it really not possible going to the gym or doing an exercises in Cusco? And where can I get the pills?

    • 22 November, 2021 at 1:39 pm

      Hello P3t3,
      it’s very important that you are getting used to the altitude in Cusco. For that reason we highly recommend avoiding sport in the first 24-48 hours. Besides that, you’ll get the altitude pills such as sorojche already at the airports in Lima/Cusco or at every pharmacy in Peru. Let us know if you have any further questions.

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