Best Foods and Drinks for Acclimatising to High Altitude

Best Foods and Drinks for Acclimatising to High Altitude

Acclimatising to high altitude is crucial when you’re planning adventures like climbing Mount Kilimanjaro or trekking in mountainous regions. Understanding what to eat and drink can make a significant difference in your body’s ability to adapt to high altitude. A healthy diet rich in specific nutrients, hydration, and energy-packed foods will keep you feeling strong as you ascend.

In this guide, we’ll focus on the best foods and drinks for acclimatising to high altitude, helping you make smart choices for a successful trek.

Best Foods and Drinks for Acclimatising to High Altitude

Why Proper Nutrition Matters at High Altitudes

At higher altitudes, your body works harder to get oxygen into your bloodstream. This extra effort makes it vital to fuel your body with the right foods and stay hydrated. Some people may experience altitude sickness if they aren’t adequately prepared. Fortunately, eating the right kinds of food and staying properly hydrated can reduce the chances of altitude sickness.

How Altitude Affects Your Body

  • Reduced oxygen levels can cause fatigue.
  • The risk of dehydration is higher because your body loses water faster.
  • Proper nutrition helps to support your cardiovascular and respiratory systems.

For detailed information on altitude acclimatisation, read more at the Altitude Research Center.


Best Foods for Acclimatising to High Altitude

Choosing the right foods to eat during a climb or trek can make a huge difference in your performance and comfort. Foods that are energy-dense, easily digestible, and rich in vitamins and minerals are ideal. Here are the top foods to keep in mind.

1. Complex Carbohydrates

Carbohydrates are your body’s main source of energy, and this is particularly important when you’re ascending to higher altitudes. Complex carbohydrates release energy slowly, helping to sustain you throughout long hikes.

  • Whole grain pasta
  • Oatmeal
  • Brown rice
  • Quinoa

For more on high-altitude nutrition, you can check out this nutrition guide from Harvard Health.

2. Iron-Rich Foods

At high altitudes, your body demands more oxygen. Iron plays a vital role in oxygen transport, so it’s essential to maintain healthy iron levels while hiking or climbing.

  • Spinach
  • Lentils
  • Red meat
  • Fortified cereals

Learn about the importance of iron in high-altitude environments from the World Health Organization.

3. High-Protein Foods

Protein is important for muscle recovery and overall energy. At high altitudes, your body may break down muscle faster due to the increased physical demand, so replenishing with protein-rich foods is key.

  • Eggs
  • Chicken breast
  • Beans
  • Greek yogurt

For more details on the role of protein, you can read this article on protein needs.

4. Foods Rich in Antioxidants

Antioxidants help protect your body from oxidative stress caused by low oxygen levels. Eating foods rich in antioxidants will support your immune system and reduce inflammation.

  • Berries (blueberries, raspberries)
  • Dark leafy greens
  • Nuts (almonds, walnuts)

For antioxidant-rich foods, visit Cleveland Clinic’s list.


Best Drinks for Acclimatising to High Altitude

Hydration is just as important as what you eat when acclimatising to high altitudes. Water and certain other beverages help prevent dehydration and improve oxygen flow.

1. Water

Drinking plenty of water is essential to avoid dehydration. At higher altitudes, you’ll need more water than usual because the air is drier and your body loses fluids faster. Aim for at least 3-4 liters of water daily during your trek.

2. Electrolyte Drinks

Electrolyte drinks help balance the minerals in your body, which can be lost through sweat. Look for drinks that contain sodium, potassium, and magnesium to keep your hydration levels up.

  • Coconut water
  • Sports drinks with low sugar

Learn more about maintaining hydration levels at high altitude from Mayo Clinic.

3. Herbal Teas

Herbal teas can help soothe altitude sickness symptoms like headaches or nausea. Ginger tea and peppermint tea are especially helpful for maintaining digestion and hydration.

  • Ginger tea for nausea relief
  • Peppermint tea to aid digestion

Explore the benefits of herbal teas at Healthline.


How to Avoid Altitude Sickness Through Nutrition

While your food and drink choices are important, you can also take a few additional steps to minimize the risk of altitude sickness.

1. Eat Small, Frequent Meals

Rather than eating large meals, opt for smaller, more frequent snacks. This will help your body digest food better at higher altitudes, where metabolism can slow down.

  • Snack on trail mix, fruits, and energy bars.

2. Stay Hydrated

Drink water throughout the day and avoid caffeinated beverages or alcohol, which can increase dehydration risk.

3. Include Vitamin C

Vitamin C-rich foods can boost your immune system, which may become compromised in harsh conditions at higher altitudes.

  • Citrus fruits like oranges and lemons

For more advice on preventing altitude sickness, visit the Centers for Disease Control and Prevention.


Preparing for High-Altitude Adventures in Tanzania

When preparing for a high-altitude adventure like climbing Mount Kilimanjaro, it’s important to pack the right food and drinks to support your health and energy levels throughout the journey. Kilimanjaro stands at 5,895 meters, and the ascent requires proper acclimatisation. Fueling your body correctly will help you adjust to the changing altitude as you climb.

For more tips and expert advice on climbing Kilimanjaro, visit Kilimanjaro Climb Specialist.


Additional Resources for High-Altitude Acclimatisation

The following resources provide further information on how to prepare for high-altitude climbs, from nutrition to health tips:


Planning Your High-Altitude Safari or Trek in 2025-2026

Whether you’re planning a climb up Kilimanjaro or exploring Tanzania’s incredible landscapes, proper nutrition is key. Along with your gear, remember to pack the best foods and drinks to keep your body acclimatised and ready for adventure.

For custom tours or more information on safaris in Tanzania, visit Eddy Tours & Safaris. They provide personalized experiences to help you enjoy Tanzania’s natural beauty while ensuring your safety and comfort.