Our goal in this post is to give you practical tools and strategies for how to avoid altitude sickness when you travel to Tibet.
Post fully revised and updated on September 15, 2019.
Travelers who succeed in having a dream trip to Tibet do two things very well:
First, they book their trip with a reliable Tibet travel agent.
And second, they take steps to avoid getting altitude sickness.
But you’re probably wondering:
“What do I need to do to avoid getting altitude sickness?”
Quick tips for avoiding altitude sickness in Tibet:
- Avoid flying from sea level to Lhasa.
- Fly to Xining (7400ft), stay there a couple of nights to begin acclimatizing, then take the Tibet train to Lhasa.
- On arrival in Lhasa, truly rest for a couple of days.
- Book a tour that ascends gradually.
- Consult a travel doctor for a prescription for Diamox, and take it, beginning before you arrive.
Your most effective way to prevent altitude sickness
(Note: For additional information, along with case studies, see our Complete Beginner’s Guide to Avoiding Altitude Sickness.)
It’s incredibly simple. Ascend slowly.
Going too high, too fast, is the single most important factor that leads to altitude sickness among those who are susceptible to it.
According to the Hackett, Rennie and Levine in the Lancet Medical Journal:
AMS [Acute Mountain Sickness] is…highly correlated with speed of ascent…
There is no 100% foolproof way to avoid getting altitude sickness because each individual has a unique response to high altitude based on our genetics. (See more at What is My Risk for Getting High Altitude Sickness?)
BUT the great majority of people can avoid getting sick at high altitude by the simple method of ascending gradually.
“High altitude” is usually considered to be elevations over 8000 feet/~2500 meters.
Commonly, it is after this point that people who are susceptible may begin to feel unwell (though some people do apparently get altitude sickness symptoms as low as 6500 feet/2000 meters1.)
Before we get into what a slow ascent means, exactly, you should know that in this post when we talk about specific altitudes, we’re always talking about your sleeping elevation.
Why is this important?
It’s how high you sleep that counts!
Maybe you have heard the mountain climbing mantra of “Climb high, sleep low.” Climbers know that the elevation that you sleep at is more important than how high you go during the day, in terms of altitude sickness.
For reasons better left to altitude experts to explain, sleeping at high altitude deprives your body of adequate oxygen more than a day trip does. For this reason, you need to pay attention to the elevation at which you sleep in Tibet.
Ascending slowly means sleeping at the elevations recommended above. You may drive over a high pass while you are ascending, for example, and this can be okay as long as you descend to a lower elevation to sleep.
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What is a “slow” ascent, exactly?
Although there is no perfect rate of ascent that fits everyone, most people can prevent AMS (Acute Mountain Sickness) by following these general rules:
Take at least 2 days to Reach 9000 ft/~2700 m
- Most importantly, do not go directly from low altitude to a sleeping elevation over 9000 feet/~2700 meters in one day.
- The recommendations vary for a good elevation to spend your first night:
- Some sources recommend planning to sleep at least one night (and ideally 2-3 nights) somewhere between ~6500 feet/2000 meters and 9000 feet/~2700 meters on the way up.
- The US CDC specifically recommends acclimatizing for a few days at 8000-9000 feet/ ~2400-~2700 meters before proceeding to a higher altitude.
But they also note that some people begin to get altitude sickness at 8000 feet/~2400 meters, so it stands to reason that spending the first night, say between 7000-8000 feet/~2100-2400 meters, and a second night between 8000-9000 feet/~2400-2700 meters would be helpful.
After you reach 9000 ft/~2700 m…
- Do not increase your sleeping altitude more than ~1500 feet/ ~500 meters per night.
- Spend an extra night at the same elevation every ~3000 feet/~1000 meters.
Generally speaking, this means that you would have a rest day (an extra night at the same elevation) every 3 to 4 days.
What does this mean for a Tibet traveler?
Here’s an example of a slow ascent for you as a Tibet traveler:
- Before entering Tibet, a night at sea level
- Night 1 in Tibet at 7500 feet/ ~2300 meters
- Night 2 at 8200 feet/ ~2500 meters
- Night 3 at 8200 feet/ ~2500 meters
- Night 4 at 9700 feet/~3000 meters
- Night 5 at 11,200 feet/~3500 meters
- Night 6 at 12,700 feet/~3800 meters
- Night 7 at 12,700 feet/ ~3800
- Night 8 at 14,200 feet/ ~4300
Why does this matter to your health?
- In the example itinerary above, you can see that the common flights to Lhasa (from Beijing or Chengdu, for example) are shockingly fast ascents compared to this ideal rate of ascent. This is not healthy, putting you at high risk of altitude sickness.
By contrast, if you ascent to Lhasa (11,975ft/~3650m) slowly as in the example above, you would get there somewhere between night 5 and 6, not at night 1!!
- Note that the example above of an ideal rate of ascent is nothing like what the great majority of travelers to Tibet actually do!
At the moment it is very rare to find a Tibet trip that ascends like this. It is actually very challenging to find slow ascent routes in the Tibet travel world, especially to the popular destinations in Central Tibet.
So how to find itineraries that avoid altitude sickness?
In our post on Itineraries for Preventing Altitude Sickness in Tibet we offer itineraries that would allow the best chance of acclimatization.
Your quickest path to a safe itinerary…
If you want a quicker path, ask us to connect you to one of our favorite agents by filling out the short form here. (In the comments on the form, let them know that you want help to start your trip in Xining, stay a couple of nights there, and taking the train to Lhasa. If you’re interested in the Everest Base Camp Tour, you can just ask for the 10-Day Easier Acclimatizing EBC tour, in addition to the comments about Xining.
For now, let’s look at some secondary methods for avoiding altitude sickness…
The truth about altitude sickness medicine
By far the best way of preventing altitude sickness is to ascend gradually!
But, if you have no choice but to ascend too high too fast, you may want to consider taking medication.
The only scientifically proven option is:
If like the majority of Tibet travelers, you are at moderate or high risk of getting altitude sickness (learn more about your risk here), you may want to discuss with your doctor the possibility of taking Diamox (the brand name for the drug acetazolamide) unless you have sulpha allergies.
Acetazolamide has been well studied in clinical trials and is widely considered to be effective in preventing altitude sickness and speeding acclimatization2.
It is by far the most commonly prescribed medicine for the prevention of altitude sickness.
It is important to note that we are not medical experts and that it is important that you consult with your doctor before undertaking any course of action related to altitude sickness medication!!
Here’s a quick recap of the factors that put you at moderate or high risk of getting altitude sickness:
If you have moderate risk:
- People who have not had altitude sickness before ascending to between 9200ft/2800mand 11,400ft/3500m in one day.
- People who have had AMS previously, and who ascend to 8200-9200ft/2500-2800min one day.
- Anyone ascending over 1600ft/500m a day (in sleeping elevation) above 11,400ft/3500m.
For the people in the moderate risk category, according to the US CDC, taking preventative acetazolamide “would be beneficial and should be considered.”
If you have high risk:
- Anyone ascending to more than 11,400 feet/3500 meters in one day. (Flying to Lhasa from Chengdu, for example)
- Anyone who ascends more than 1600 feet/500 meters per day in sleeping elevation at altitudes above 11,400 feet/3500 meters.
- People who have had AMS previous, and who ascend to ~ 9200 feet/2800 meters or more in one day.
- Anyone who has already had HAPE or HACE. (Get the definition of AMS, HACE and HAPE here.)
For people in the high risk category, Diamox is “strongly recommended.”
When and how is Diamox typically taken?
The Wilderness Medical Society Consensus Guidelines for the Prevention and Treatment of Acute Altitude Illness notes that the “recommended adult dose for prophylaxis is 125 mg twice daily… While higher doses up to 500 mg daily are effective at preventing AMS, they are associated with more frequent and/or increased side effects, do not convey greater efficacy, and, therefore, are not recommended for prevention.”
“Prophylaxis” in this case refers to taking the Diamox before you ascend.
The common side effects of Diamox are:
- Tingling in your fingers and toes
- Increased urination
Here’s an important point:
Acetazolamide is typically started the day before you start ascending, and discontinued either after reaching a high point and having begun descent, or, in the case when ascending to one elevation and remaining there, after 2-3 days at the high altitude.
(A major question we have not been able to get answered is when to stop taking Diamox if you are ascending and descending over the course of your first week, as you do when driving through Kham and Amdo. We continue to search for this.)
There is much more that is known about taking Diamox for altitude sickness and we will write a full post on it in this series. If you are considering taking it, it is critical to first consult your doctor, since this discussion is just a quick summary. One important issue that we we have not discussed, for example, is that you need to determine if you might be allergic to Diamox/acetazolamide. Another is that Diamox is useful as a preventative against AMS and HACE, but not HAPE.
Other altitude sickness medicine
While Diamox is the most commonly prescribed altitude sickness medicine, there are a number of other medicines that are also used for prevention against AMS, HACE and HAPE (Learn about these three conditions here).
Generally speaking, these medications have more specialized uses and we will only list them here for your information. You can learn more about them from the Resources links at the bottom of this post.
- Dexamethasone: For those who may have an allergic reaction to acetazolamide. Generally more used as a treatment.
- Nifedipine: For prevention of HAPE in people particularly susceptible to it.
- Tadalafil: For HAPE
- Sildenafil: For HAPE
- Salmeterol: For HAPE
If you are going very high in remote places, you might want to talk to your doctor about getting prescriptions for medications that treat HACE and/or HAPE. Some of the medications we have discussed are also used as treatment for existing altitude sickness, but we will not discuss that here as we are only focusing on prevention in this post. (For more about medications used for treatment of altitude sickness, see the “Medications” section of the US CDC page on altitude sickness.)
A July 2015 article on the US CDC website notes that “Ibuprofen 600 mg every 8 hours was recently found to help prevent AMS, although it was not as effective as acetazolamide. However, it is over-the-counter, inexpensive, and well-tolerated.”
Are natural remedies for altitude sickness a good idea?
There are a number of herbal or homeopathic remedies being used by travelers for altitude sickness.
Unfortunately, there is not yet enough reliable clinical evidence that supports their efficacy or use.
Here’s a partial list of some of the natural remedies now in use:
- Gingko Biloba
- Coca leaves
- Chinese herbal medicines, including Fufang yi hao pills, Sheng nao kang pills, Shu li kang capsules, Xing nao jing injection, and Danhong injection.
Some of the remedies hold promise, but in all cases more rigorous testing is required to confirm popular opinion and anecdotal evidence.
A good example is the supplement Ginkgo Biloba, which is popularly thought to be helpful in preventing altitude sickness. However, one of the very best evidence-based resources, the Wilderness Medical Society Consensus Guidelines for the Prevention and Treatment of Acute Altitude Illness, notes that:
“Although several trials have demonstrated a benefit of Ginkgo in AMS prevention, several negative trials have also been published. This discrepancy may result from differences in the source and composition of the Ginkgo products. Acetazolamide is considered far superior prophylaxis for AMS prevention.” (For citations, see the full article at the link.)
Another example discussed in the very reputable Wilderness Medical Society Consensus is coca leaves. “Chewed coca leaves, coca tea, and other coca-derived products are commonly recommended for travelers in the Andes for prophylaxis, and anecdotal reports suggest they are now being used by trekkers in Asia and Africa for similar purposes. However, their utility in prevention of altitude illness has never been systematically studied, and they should not be substituted for other established preventive measures described in these guidelines.”
Note: It has been reported that coca leaves may be drug testable as positive for cocaine.
Chinese herbal medicines
Another example is Chinese herbal medicines for altitude sickness. An evidence-based study, Chinese Herbal Medicine for Acute Mountain Sickness: A Systematic Review of Randomized Controlled Trials, determined that “No firm conclusion on the effectiveness and safety of Chinese herbal medicine for AMS can be made. More rigorous high-quality trials are required to generate a high level of evidence and to confirm the results.”
Given travelers’ high interest in more natural altitude sickness medicines, we hope that more studies will be undertaken to help provide evidence-based guidance. Until then, diamox is considered the medicine of choice if you absolutely cannot ascend slowly.
Do’s and don’ts at high altitude
We’re certainly no experts about this, and we don’t understand the science behind any of these, but here are what altitude experts seem to agree on for your first 2-3 days at high altitude
- Drink alcohol
- Engage in strenuous exercise (Like climbing the steps of the Potala in Lhasa.)
- Eat plenty of carbs, to aid ventilation and efficient use of oxygen.
- Drink plenty of water (but not too much – the benefits of forced hydration is a myth.)
If you like this…
You will also love our beginner’s guide to altitude sickness prevention.
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More posts on high altitude sickness
- Altitude Sickness Prevention in a Nutshell
- Altitude Sickness in Tibet: How Bad are the Symptoms?
- How to Avoid Altitude Sickness
- Itineraries for Preventing Altitude Sickness
- Wilderness Medical Society Consensus Guidelines for the Prevention and Treatment of Acute Altitude Illness
- The U.S. Centers for Disease Control and Prevention’s CDC Health Information for the International Traveler, chapter on altitude sickness
- Himalayan Rescue Association Nepal
Resources About Medications
- Both tadalafil and dexamethasone may reduce the incidence of high-altitude pulmonary edema: a randomized trial.
- Medications section of the US CDC pages on altitude sickness
- American Family Physician pages on altitude sickness
My husband and I are considering a trip to Llasa but I have had 2 fainting episodes at heights over 10,000 ft one at Yungfrau in Switzerland and at the high points in Hawaii in the Big Island. I lose my eyesight see stars and pass out. At home a doctor diagnosed Vaso restriction. I have not tried Diamox. None of the posts discuss these kind of symptoms.
We’re sorry to hear that. We think the best thing is to talk specifically to your personal physician about Diamox. Also good to talk to a travel doctor about your case. We’re sorry that we can’t be more helpful but this is past our limited knowledge.
I have heard several personal accounts of good results from Gingko Biloba, and I can add my own positive experience to that. I have not updated my personal research on this since 2011. At that time, there were several positive small trials which tested Gingko and rapid altitude gain. That was followed by a larger trial which failed. If you are interested, you should read the trials. The large trial seemed to be designed to fail. Participants were given a single dose of Gingko and then flown to a high elevation from sea level (in Hawaii). Herbs are not pharmaceutical drugs. To be effective, dosing should begin several days before the altitude change to give the herbs time to assimilate and do their work.
I flew from Kathmandu to Lhasa, and began taking the Gingko about four days ahead of time. The change of altitude is dramatic. I felt tingling all over my body and had a sense of being inside a bubble – not truly in contact with my surroundings. That lasted about 45 minutes. Shortness of breath lasted for several days, but that’s not HACE. Our group was sort of “new-agey”, so nobody was wanting to take Diamox. A number of people took herbal preventions prescribed by a doctor of Tibetan Medicine in Kathmandu – these all seemed to include Rhodiola. Nobody got sick until more than a week at altitude, when three people (out of 18) got sick to varying degrees, but recovered with rest and breathing O2. I suspect that “other factors” might have been involved in getting sick by that point.
For me, I got the Diamox from my travel doctor and took one dose at home. I decided that I didn’t like the way it made me feel, and so went the Gingko route. That is just my experience and my choice, but I hope this is helpful, given that we were not allowed to take a slower journey to altitude. By the way, after more than a week between about 12,000 feet to above 14,000 feet, I felt terrific, but when we exceeded 16,000 feet the original first day symptoms returned.
Thanks for this perspective Peter. It’s shared by many and very useful. When I (Yolanda here) took the larger dose of Diamox I really didn’t like it at all — very tingly and kind of electric-y feeling in my fingers and toes all the time. But with the newly lower dosage recommendation, I didn’t experience that, either at all or not enough to bug me.
I am planning a trip to Tibet. As someone who dabbles in high altitudes, I understand the importance of acclimatization and am concerned about flying in to Lhasa and then going higher within a day or two. You mention in your article that it is very common for tourists to fly in and not acclimatize adequately. I am wondering, though, since this is very common, what percentage of those experience moderate to severe AMS? I would think it would be very many, but if that’s the case how could this fly-in approach still be so common?
It’s great that you are preparing yourself for altitude. Basically there are not good statistics that I know of about altitude sickness in Lhasa, but anecdotally, many, many people experience at least mild altitude sickness, whether they train or fly in. The fly in approach is still common we think 1) because a lot of people don’t know that by flying in you put yourself at higher risk for pulmonary edema than those who come by train (we don’t know the stats. apparently the risk is low, but there is greater risk.) 2) The great majority of travel agents, even the best, downplay the altitude sickness problem and do not seem well educated on altitude sickness issues and 3)Flying in takes less time than acclimatizing in Xining and then taking the train. Hope this helps!