Getting Ready for High-Altitude Adventures

At Norrøna Adventure, we are passionate about high-altitude adventures, and in many ways, our history began on mountain peaks around the world—because great mountains inspire big thoughts and dreams. But what do we really mean by 'high-altitude adventures'?

For us, it refers to mountains where altitude plays a crucial role in the preparation, planning and execution of the trip. We can all agree that many mountains in Norway are high, but, for example, altitude sickness is rarely an issue here. However, when we venture beyond Norway and climb mountains above 3,000 meters (9,850 ft), we must consider that the challenge increases significantly!

Where to start?

Our high-altitude adventures can include both summit climbs and trekking in high mountain areas. They can be technically demanding, but also easier terrain—similar to a more traditional hike. It’s easy to get caught up in deciding which trip to start with. The best strategy here is the same as when you begin training: don’t start too extreme. A longer hike that takes you to altitudes of 4,000–5,000 meters (13,000–16,500 feet) can be a great starting point for many, such as the Manaslu Circuit. 

What to expect?

You may have heard that 'the air gets thinner at higher altitudes.' This means that as you climb higher, air pressure decreases. With less pressure, it becomes harder for your body to take in enough oxygen, which can lead to altitude sickness. There are different levels of altitude sickness, and it's common for most people to experience mild symptoms.

Some people feel the effects of altitude already at 3,000 meters; they get out of breath more easily, tire faster, feel colder, may sleep a bit worse, and could experience headaches and loss of appetite. Others barely feel anything, even at the top of Kilimanjaro, 5,895 meters above sea level. Some feel it early on—yet are in great shape at higher altitudes, while others may not notice much until they reach higher altitudes. Also, the higher we go, and the longer we stay at altitude, the more it impacts the body.

The key is to acclimatize well. Some naturally acclimatize quickly, while for others it takes time. It’s very individual, and how we react is something we only know once we’re at high altitudes. The most important is therefore to do everything we can to be able to acclimatize as best as possible—both during the trip and through preparations before. The better prepared we are, the more favorable the conditions are for acclimatization, reduce the risk of altitude sicknes, helping us feel our best, and have an incredible trip!

Clothing & Gear

On all our trips, you'll find a gear list, but sometimes it can still be challenging to know what to choose. For example, why do we recommend a sleeping bag rated for -20°C (-4°F) when we’ll be staying in huts or when temperatures in the area rarely drop below 0°C? Well, it’s the altitude that comes into play, and that’s something we must absolutely take into account. Everything we do is to help acclimatize as best as possible — getting our bodies used to higher altitudes as we ascend so we stay comfortable and avoid altitude sickness. Below are some general tips for equipment and clothing at high altitudes — see the packing lists for specifics.

Stay Warm

Since we recover slower at high altitudes compared to lower elevations, we need more rest, and we also tend to feel colder. On most high-altitude trips, we are sedentary in camp, walk slowly, and tend to go to bed early — many hours are spent in the sleeping bag. We spend a lot of time outdoors, both when hiking and when sleeping in a tent. Even though we often stay indoors on some trips, conditions can be quite basic in the mountains — they are not necessarily insulated, and often only the common room is heated. This means we need warm clothing, often much warmer than the temperature might suggest. A down jacket is usually the most cherished item, and we recommend a thick & comfortable one, long and with a hood. It’s also a great advantage if it’s lightweight — on demanding trips or expeditions, it’s a must. An insulated pair of shorts or skirt is also a huge benefit. Otherwise, good, warm wool is essential for the inner layers.

The sleeping bag is also crucial — don’t underestimate the importance of a (seemingly) too warm sleeping bag at high altitudes! Many also bring an inflatable mat — and use it on top of whatever is provided by us. A good pillow is also recommended, with an inflatable one being the best as it’s lightweight and compact. Sleeping with your head elevated — in addition to comfort — is extra important at high altitudes.

To stay warm, a hot water bottle is also great — keep it inside your jacket or put it in your sleeping bag, it warms you incredibly well! You’ll need a drink bottle that can withstand freshly boiled water and has a secure cap. A "Nalgene" wide-mouth 1l (32oz) bottle is recommended. Be sure to have a cover or, for example, a wool sock around it — not directly on the skin. The wide opening makes the bottle a great choice for a drinking bottle when it’s really cold, as it doesn’t freeze easily.

Trekking poles

Using trekking poles helps you maintain better posture when walking uphill—your chest stays up and forward, making it easier to breathe compared to walking hunched over. They can also help reduce strain on your legs and back, and every bit of saved energy is invaluable in the long run. Poles also provide support when descending, easing the pressure on your knees. Take care of your body—it has many more adventures ahead!

Poncho

Absolutely fantastic on many trips! High-altitude treks often start in warm jungles, and the outer layers you need higher up can feel warm and sticky. The poncho keeps you dry (enough) if a downpour occurs — which is common — and it’s much more comfortable to walk with. If it’s large enough, it can also go over your backpack, and it’s quick to take on and off.

Protect Yourself from the Sun!

At high altitudes, the sun is stronger than at lower elevations — the higher you go, the stronger it gets. Some trips also involve snow and ice, which reflect sunlight and increase radiation further. Dark sunglasses are a must, preferably with side protection. Sunscreen with a high SPF of 30–50. Many people use caps or a sun hat that also has neck protection. A buff can also protect the skin on your neck.

Gaiters

On certain trips, there’s loose sand and gravel, especially at higher elevations. Gaiters are incredibly comfortable here.

Water Bottles

You’ve probably heard that you should drink extra water at high altitudes — this is absolutely correct! The body loses more fluids – the air is cold and dry, and we breathe faster and have a higher heart rate, which causes more fluid to evaporate through breathing. In addition, we urinate more often as the body adapts to higher altitude and due to the colder temperatures. Having easy access to water is therefore crucial.

You’ll want to avoid having to take off your backpack to get to your bottle! Be sure to choose a daypack that allows you to attach the bottle so it’s accessible while walking. Alternatively, you can use a Camelbak — if it’s not too cold where you are, as the liquid in the hose freezes quickly! If you bring at least one 'Nalgene' bottle, you also have the option to use it as a hot water bottle for warmth in your sleeping bag!

On Your Feet

The best footwear for your trip depends on both you and the specific adventure you’re going on. You'll find information in the gear list about what type we recommend. That said, there are some general things to consider when choosing footwear. If you tend to get cold feet, be extra mindful of this when heading to high altitudes—temperatures usually drop the higher you go.

Ankle support: consider your personal preferences when it comes to shaft height—think about both stability and comfort. Some trips require high boots no matter what, but it's recommended to bring two pairs if possible: one pair of sturdy boots for summit pushes and more technical terrain, and another lighter pair for approach hikes and trekking on good trails.

Soft running shoes with flat soles don’t work well—both boots and any lower-cut trekking shoes should at least have a semi-stiff, solid, aggressively treaded sole. In other words, they should be stable, offer good grip on varied terrain (often rocky, loose, muddy, or even snowy), and be solid enough that you don’t feel discomfort from the ground through the sole.

When it comes to sizing, it depends on how cold the trip will be and how thick or how many socks you'll need—make sure there's room for at least one good pair of wool socks. Also, since going up means you eventually have to come back down, if your boots are too short you may hurt your toes on the descent—test this properly before you leave! In general, the shoe should have a snug and secure fit to prevent your foot from sliding forward or sideways inside the shoe. Properly lacing your shoes is also essential.

Last but not least, your shoes should be well broken-in to avoid blisters and pressure points. Just don’t break them in too much—if the sole is falling off, it's time for a new pair!

How good a shape are you in?

It starts with self-awareness and an honest answer (to yourself) to this question. A good base level of fitness is essential for enjoying high-altitude adventures and can make all the difference. You don’t need to be a professional athlete, but you should definitely be in good shape—and that is something most people can achieve.

Training program

A training program can help you maintain momentum throughout your preparation period—we recommend starting at least six months before departure. Your training plan should be tailored to your personal starting point, and you should never begin with workouts that are too intense or too long.

Your program should include specific training for the primary activity in the mountains: slow hiking in steep terrain with a heavy backpack. In addition, you should incorporate at least one high-intensity workout, such as running, cycling, or swimming—anything that strengthens the heart and gets the blood pumping!

Some also believe in yoga—or as we say in Norwegian, simply stretching and mobility exercises. A flexible body is a well-functioning body! But as always, start slow and don’t get stuck in a lotus position. Two to three sessions per week (depending on the trip) is a great start, and who knows, maybe it will change your life too!

“I don't have time!”

That’s a classic excuse we hear far too often. Of course, you have time—you just might not see it right away. Between all your daily activities, you have hours of available time. On your way to work, to the store, visiting family and friends, dropping the kids off at daycare, walking the dog—there’s your time, and you should make the most of it!

And if you still can’t find enough time, try waking up just 30 minutes earlier while the rest of the world is still asleep and use that time actively. That alone gives you 3.5 extra hours of potential training time per week!

How should we pack the backpack? And what about trekking poles?

We recommend packing your backpack with items you can remove if needed, such as water containers, rocks, or other disposable weight. This way, you can lighten your load if necessary—and if it means you take that extra climb up the hill, it makes a big difference!

When training with a heavy backpack on steep terrain, you should use trekking poles to get used to the feel of them, as they are strongly recommended for high-altitude trips.

The gym

The gym can be a great training partner during your preparation period. However, a common mistake people make is wandering aimlessly from one machine to another without a plan or strategy—this leads to poor results! To make your gym sessions effective, you need focus and should stick to a specific activity or muscle group.

Regular gym visits can have a huge impact on your overall fitness, but nothing beats specific outdoor training—where you not only get a great workout but also experience wind and cold on your face, gravel in your shoes, moonlight, and fresh air.

If you’re new to strength training, it may be wise to book a competent personal trainer to help you get started.

If you start slowly and do it right, high altitude treks can become a lifelong hobby with endless opportunities. Take your time and enjoy nature.