While preparing for a Himalayan trek, it is not only important to carry out physical workout sessions but also to eat and drink right so as to avoid the triggering of High-Altitude Sickness. Basically, the disorder sets as you hike higher and when the oxygen level in the atmosphere decreases. Subsequently, the human body is unable to perform well and if the condition worsens, it might result in High-Altitude Pulmonary Edema (HAPE) or High-Altitude Cerebral Edema (HACE), extreme deterioration of health that needs a quick treatment.

The symptoms of High-Altitude Sickness comprise a severe cough, headaches, uneasiness, nausea and inability to hike up further, i.e. you get tired. If the symptoms persist, it is necessary that, before proceeding ahead, you take the rightful medication and acclimatize for a day. Acclimatization is a great way to suit the surroundings and the weather of an altitude.

If you are heading for a Himalayan winter trek, do read some of the important guidelines for your preparation.

High-Altitude Sickness – 5 Important Foods to Eat

Beetroot and Carrot

The iron-rich foods of Beetroot and Carrot whether consumed as raw pieces or in juice form, they are important in maintaining our hemoglobin level. Basically, the mixture of carrot and beetroot helps blood circulation and oxygenation in the brain. It enables a trekker to keep himself fresh and vivacious.


Wheatgrass contains a good amount of minerals like iron, magnesium, potassium, and selenium that is beneficial for bones, muscles, and tissues. It also consists of other vitamins and amino acids. Iron in wheatgrass, indeed, helps in oxygenating the blood. Thus, wheatgrass plays a role of important food to keep the high-altitude sickness at bay.


Chapatis, pasta, general bread, good starch, and enough sugar is important to generate the right amount of energy. Sustaining our energy to hike higher, and not depleting our stored energy resource are vital terms to keep in mind. Therefore, umpteen carbohydrates consumption is indispensable to avoid the process of glycolysis to set in.

Juices, Soups, and Teas

Juices and soups other than just hydrating your body, also provide the essential nutrients to the body. Tea energizes oneself. These sources of hydration are important also before you head for the trek.

While at the trek, do not miss drinking teas and soups provided during the dusk. Enjoying a cup of tea with a new group of acquaintances is, indeed, experiential.

No To Alcohol And Caffeine

The negative consequences of Alcohol and Caffeine adversely affect our capabilities and hinder our speed to trek fast. Caffeine results in stomach pain, abnormal breathing, while alcohol decreases our capacity to walk and causes dizziness. Therefore, please avoid consuming these kinds of stuff if you are planning a Himalayan trek, so as to avoid high-altitude sickness.

Apart from following these foods, drinking water is indispensable. Do not skip the water, even if you don’t feel thirsty. Let your water bottle be handy and sip once in every few hours, to keep yourself hydrated. The measures are easy and an adventure trek awaits you!

To know more, read about the gear to carry for your first winter trek

Urvi Chheda

Urvi Chheda is an Artist and Writer based in Mumbai, India. She excessively pens her thoughts, after diligent analysis and research, on the subjects of Art, History, Mythology, Travel and Culture. She is a passionate Climber and Marathoner.

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