Mountains - endless expanse, expanse and relaxation for a weary soul. “My heart is in the mountains ...” wrote the poet Robert Burns. Indeed, is it possible to remain indifferent to these bends of relief, once having conquered their peaks? Meanwhile, not everything is as perfect with climbers as it looks in photographs. The correct acclimatization of a person in the mountains is very important . Already at an altitude of about a thousand meters, an unprepared organism begins to express its bewilderment.
Why does a malaise occur?
We all know from school that with increasing height , air pressure decreases, which cannot but affect the human body. Lack of awareness may prevent you from enjoying the high altitude travel fully. So, if you intend to conquer the peaks, let this article become the starting point of your knowledge: we will focus on acclimatization in the mountains.
Mountain climate
What should begin the acclimatization of a person in a mountainous area? First, a few words about what climate awaits you at altitude. As already mentioned, the atmospheric pressure there is lowered, and every 400 m of ascent it decreases by about 30 mm Hg. Art., accompanied by a decrease in oxygen concentration. The air here is clean and humid, the amount of precipitation increases with height. After 2-3 thousand meters, the climate is called high-altitude, and here it is already necessary to follow certain conditions in order to adapt painlessly and continue the ascent.
What is acclimatization, what are its features in the mountains?
Simply put, mountain acclimatization is an adaptation of an organism to changing environmental conditions. A decrease in the concentration of oxygen in the air leads to the development of hypoxia - oxygen starvation. If you do not take measures, then an ordinary headache can develop into more unpleasant phenomena.
Our body is a truly amazing system. It is difficult to imagine a more clear and coherent mechanism. Feeling any changes, he seeks to adapt to them, accumulating all his resources. He gives us signals if something is wrong, so that we help him deal with the threat. But often we don’t hear it, we simply ignore the discomfort, considering it an ordinary manifestation of weakness - and sometimes later it costs us dearly. Therefore, it is so important to learn how to concentrate on your feelings.
Acclimatization Phases
So, the acclimatization of man in the mountains occurs in two phases. The first is short-term: feeling a lack of oxygen, we begin to breathe deeper, and then more often. The number of transporters of oxygen, red blood cells, is increasing, as well as the content of complex hemoglobin protein in them. The sensitivity threshold is individual here - it varies depending on a number of factors: age, physical fitness, state of health, and others.
Maintaining stability of the central nervous system is a priority, so the lion's share of the oxygen that we managed to extract from the air goes to the brain. As a result, other organs receive it less. Having crossed the line at 2000 m, most people feel hypoxia quite clearly - this is the bell that encourages you to listen to yourself and act prudently.
Acclimatization of a person in the mountains in the second phase occurs at a deeper level. The main task of the body is not oxygen transportation, but its economy. The area of the lungs grows, the network of capillaries expands. Changes also affect the composition of the blood - embryonic hemoglobin enters the fight, which is able to attach oxygen even at low pressure. The effective use of oxygen is also facilitated by a change in the biochemistry of myocardial cells.
Caution: mountain sickness!
At high altitudes (from 3000 meters), newcomers climbers are waiting for a harmful monster that violates psychomotor behavior, causes cardiac decompensation and bleeds mucous membranes, so acclimatization in the mountains is a serious process. Sounds menacing, right? Maybe you even thought that you didn’t really want to walk in the mountains, since there was such a danger. Do not make hasty conclusions, better make a reasonable one! And he is like this: no need to rush.
You need to know the main nuances of this disease in more detail. Rising into the mountains by car, this ailment cannot be avoided - it will only manifest itself later: after 2-3 days. In principle, mountain sickness is inevitable, but you can survive it in a mild form.
Here are the main symptoms:
- Headache, weakness.
- Insomnia.
- Shortness of breath, rapid pulse.
- Nausea and vomiting.
What sensations will manifest specifically with you depends on the level of your training, general state of health and speed of recovery. Mild forms of mountain sickness are necessary for the body to start the process of its reconstruction.
Acclimatizing wisely: recommendations for quick and successful adaptation
How to facilitate mountain acclimatization? To begin to promote acclimatization should not be at an altitude of 1-2 thousand meters and not even at the foot of the mountains - it is reasonable to start the preparation a month before the intended date of travel.
Everyone has long known that a good level of general physical fitness makes life easier in many areas. Before climbing the mountains, the main efforts should be thrown to the development of endurance: train with low intensity, but for a long time. The most common type of load is running. Perform long cross-country runs (from forty minutes or more), monitor the pulse rate and be attentive to your heart - without fanaticism!
If you are actively involved in sports, it is advisable to slightly reduce the intensity of the loads and pay more attention to diet and sleep. Taking vitamins and minerals will play into your hands. In addition, it is recommended to minimize the intake of alcohol, and ideally to completely eliminate it.
Day X ...
To be more precise, days - there will be several. The first time will be difficult - the immune system is weakened, you are exposed to various kinds of negative influences. In order to successfully pass acclimatization in mountainous areas and hot climates, you need to call for help all available protective equipment, and then the trip will succeed.
In mountainous areas, sharp changes in temperature are observed, so special attention should be paid to clothing. It should be primarily practical and straightforward to use, so that at any time you can remove excess or, conversely, put on.
Food
Features of acclimatization in different natural zones have a similar criterion, which is worth paying attention to - nutrition. As for eating at altitude - keep in mind that appetite is often reduced, so it’s better to choose foods that are easily digestible and eat just as much as you need to satisfy your hunger. It is also recommended to continue taking the vitamin-mineral complex.
What is good to drink?
Intense physical activity and dry mountain air contribute to rapid dehydration - drink plenty of water. As for coffee and strong tea - their use during the trip will have to be suspended. Guides remembered cases when, after trying to cheer up aromatic coffee (or, especially, an energy drink), a person had to urgently lower down due to a sharp deterioration in well-being. Professional climbers use special drinks to simplify adaptation. For example, it is useful to take a mixture of sugar syrup, citric and ascorbic acid. By the way, residents of highlands eat sour fruits.
Sleep and motor activity
Move evenly. Many tourists make a serious mistake at the very beginning of the journey, moving in jerks. Yes, on the first day it’s hard to restrain yourself - emotions literally rage from the surrounding splendor inside: it feels like invisible wings carry you forward. It seems that the forces are endless, but for this subsequently will have to pay dearly.
At sunset, the time comes to set up camp and indulge in relaxation. By the way, sleeping at altitude is very useful in order to more easily acclimatize a person to cold and highlands. However, if something in your well-being does not suit you - do not rush to go to bed. In case of headache, do not neglect painkillers, and with insomnia - sleeping pills. You can not tolerate these phenomena, they destabilize your body and prevent adaptation. In addition, sleep should be strong and truly restorative. Before you hang up, measure your pulse, do the same immediately after waking up: ideally, in the morning, the indicators should be lower than in the evening - this is a positive sign of a rested body.
Actually, this is the basic amount of theoretical knowledge, which, in addition to a backpack with food and a tent, should be armed with every new climber. If the acclimatization of the human body is successful, then any trip will bring a lot of unforgettable impressions and vivid emotions.