An Unofficial Acclimatization Guideline: Your High-Altitude Guideline for the John Muir Trail

by Inga Aksamit, Kenny Meyer, Leslie Rozier

Learn about how to prevent, recognize and manage altitude sickness while hiking the John Muir Trail (JMT), a long-distance, high-elevation hike in California. The 211-mile JMT starts in Yosemite National Park and winds its way south to Mt. Whitney, the highest mountain in the contiguous United States at 14, 505 feet. Are you familiar with high-altitude illness? Do you know the symptoms? Do you know what you should and shouldn't do? This guideline, written by two clinicians and a hiker who suffers from high-altitude illness, provides basic information about the illnesses triggered by the reduced oxygen content of the air at higher elevations and provides recommendations for how to avoid high-altitude illness. It is written for regular people with no clinical background in clear, understandable language. The guideline describes how the body reacts to reduced oxygen, provides tips to plan your trip to lessen your chances of getting sick from the altitude, lays out a sample itinerary and includes an extensive “frequently asked question” section. After reading this guideline you’ll be able to plan your trip to maximize success and recognize when members of your party might need more time to acclimate. Recommendations are backed up by science and clinical studies and have been reviewed by physicians who are experts in high-altitude medicine. Why should you read this guideline?•All travelers to altitude are at risk for developing an altitude related illness.•Symptoms of an altitude illness typically appear above 8,200 feet but can present at elevations as low as 6,500 feet. •Altitude illnesses include mild to moderate Acute Mountain Sickness (AMS) and the more serious conditions, High-Altitude Cerebral Edema (HACE) and High-Altitude Pulmonary Edema (HAPE). •Symptoms of altitude illness vary widely and can overlap with dehydration, exhaustion or other illnesses. Many symptoms of altitude illness can appear within six to ten hours of exposure to altitude. The most severe and dangerous forms of the illness may not appear for one to four days. Unattended altitude illnesses can be fatal.•If the ascent rates suggested in these acclimatization guidelines are followed, hikers will be less susceptible to an altitude illness. •Medications may help acclimatization or treat symptoms of AMS but are not as effective as a gradual ascent. •The average JMT hiker will spend many days and nights at high altitude•The majority of the trail lies above 8,000 oThe highest point on the trail is 14,500 feet on top of Mt. WhitneyoSix of the ten high passes are over 11,000 feetoThe average elevation of the trail south of Lyell Forks in Yosemite, which is more than 80% of the hike, is over 10,000 feet.What does normal acclimatization look like?Most people can acclimate to high altitude if given enough time. The body responds in a number of complex ways. The major organs involved in acclimatization include the lungs, heart, kidneys and endocrine system. The person who ascends to altitude may find that even mild exertion makes them short of breath causing more frequent and deeper breaths to bring additional oxygen into the lungs. An increase in heart rate may or may not be noticeable. Less obvious are other physiologic changes such as less plasma volume, more red blood cells, diminished blood flow to nonessential tissues (e.g. skin) and enzyme changes that trigger other processes. When the body has adequate time to acclimatize, the physiologic changes work together to increase oxygen delivery where it is needed.Proceeds from book sales will be donated to organizations that support the John Muir Trail.

72 pages, Kindle Edition

Published June 18, 2020

About the author

Inga Aksamit is an award-winning author, globe-trotting adventurer and veteran oncology nurse who writes about travel and human connection. Her love of exploration has taken her around the world to hike in remote mountain ranges, explore ancient ruins, and immerse herself in different cultures. She started traveling at age four when her family embraced the expat lifestyle and moved from the US to Asia for her father’s work. Her childhood experiences as a third-culture kid (TCK) in Pakistan, Bangladesh, Peru, and Indonesia, combined with her career in oncology nursing, allow her to see the world through a compassionate lens of wonder and discovery. Her memoir, “Between Worlds: An Expat Quest for Belonging,” will be published in 2024. Her hiking memoir, “Highs and Lows on the John Muir Trail,” won The Best Outdoor Book award from the Outdoor Writers Association of California in 2015 and “The Hungry Spork Trail Recipes” won the Best Outdoor Guidebook award in 2020.

Reviews

[Shawn P · Rating 3 out of 5]

Short book giving no-nonsense info about altitude sickness and its prevention and management. The author has a Facebook group on altitude acclimatisation.