When traveling to or living in altitudes above 6000 feet above sea level, the body goes through physiological changes due to the decreased levels of air pressure. The air composition does not change as there is still the same amount of oxygen, carbon dioxide, etc. but partial pressure decreases. The oxygen pressure level lowers the rate of oxygen diffusing into the blood and cells – resulting in decreased performance until acclimated. Acclimation requires physiological changes of the body to adapt to the decreased air pressure by progressively exposing the body to higher levels of hypoxia.
Risks of improper acclimatizing:
- Altitude illness
- Hypoxia
- Decreased performance levels
Hypoxia signs:
- Negative changes in:
- Mood
- Cognitive function
- Psychomotor function
- Decreased reaction time
- Senses change (sight, hearing, taste, feel, smell)
- Increased fatigue
Achieving acclimation will increase the body’s rate of oxygen diffusion throughout the blood and cells of the body. Pulmonary ventilation will increase within the first week to week and a half of exposure to hypoxia. On the contrary, the same physiological changes do not occur in red blood cell volume – this does not occur until the individual has been exposed to high elevations over approximately 20 days. The red blood cell decrease simultaneously decreases the blood iron volume; therefore, one should take an iron supplement. When the red blood cell content increases to an adequate level, oxygen transfer throughout the body increases efficiency and reduces the individuals’ vulnerability to altitude illness while improving performance.
How to acclimate:
- Progressively increase altitude
- Exercise at a moderate intensity for ~1 hour/day
- Stay hydrated
- Take an iron supplement
- Eat plenty of carbohydrates
- Hydration and carbs will improve blood oxygen content and oxygen transportation in the body
De-Acclimation:
- Occurs within one week of being in lower altitude
- Maintain acclimation performance and physiological changes by periodically exposing self to higher altitude
References
Muza, S. R., Fulco, C. S., & Cymerman, A. (2004). Altitude acclimatization guide., 27 April 2015.
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