Staying Healthy on Mount Kilimanjaro

Climbing Mount Kilimanjaro is an unforgettable adventure—but staying healthy during your trek is essential to reaching the summit. The biggest challenge most climbers face is altitude sickness. Additionally, malaria prophylaxis and general health precautions play a key role in your overall performance and comfort. Here’s everything you need to know to stay safe and healthy on the mountain.

Altitude Sickness on Kilimanjaro: What You Need to Know

Also known as Acute Mountain Sickness (AMS), altitude sickness is caused by reduced oxygen pressure at high elevations—typically above 2,400 meters (8,000 feet). As you ascend Kilimanjaro, the air gets thinner, and your body responds by increasing your heart rate, breathing rate, and red blood cell production to improve oxygen delivery.

What Causes Altitude Sickness?

AMS is primarily triggered by ascending too quickly without allowing your body time to acclimatize. Risk factors include:

  • Living at low altitudes

  • Pre-existing conditions like asthma, anemia, or heart/lung disease

  • Previous episodes of AMS

  • Age (young children and older adults may be more susceptible)

Symptoms of AMS

Most symptoms appear within 12–24 hours of reaching high altitude and may include:

  • Headache

  • Fatigue and poor sleep

  • Nausea and vomiting

  • Dizziness or lightheadedness

  • Loss of appetite

  • Shortness of breath with exertion

Severe symptoms like High Altitude Cerebral Edema (HACE) and High Altitude Pulmonary Edema (HAPE) can be life-threatening and include:

  • Blue lips or skin (cyanosis)

  • Confusion or withdrawal

  • Tight chest or coughing up blood

  • Difficulty walking or speaking

Our expert mountain guides are trained to detect and manage AMS. They monitor your condition daily and make informed decisions about whether to continue or descend.

Preventing Altitude Sickness

The golden rule? Climb high, sleep low—and go slow!

Here are some essential tips:

  • Take it slow: Walk at a relaxed, steady pace.

  • Stay hydrated: Drink 3–4 liters of water daily.

  • Avoid alcohol: It dehydrates and worsens altitude symptoms.

  • Speak with your doctor: Ask about AMS prevention medication and any necessary iron supplements if you’re anaemic.

Colds and Respiratory Infections

Heading to the mountain with a cold or flu puts you at higher risk of developing AMS. Avoid starting your trek until you’re fully recovered. Altitude can aggravate common infections like:

  • Pharyngitis (sore throat)

  • Laryngitis (voice loss)

  • Sinusitis or bronchitis

Lack of sleep weakens the immune system, so be sure to get proper rest before your climb.

Stomach Issues and Diarrhea

While not usually serious, stomach troubles can make your journey miserable. To stay healthy:

  • Eat only well-cooked food served hot

  • Peel your fruits or wash them in clean water

  • Drink only bottled, boiled, or purified water

  • Use hand sanitizer before eating

Carrying an antibiotic prescribed by your doctor for emergency use is a smart idea. Over-the-counter medications like Imodium or Lomotil can help manage symptoms.

Malaria Prophylaxis

Though mosquitoes are rarely found above the rainforest zone, you may need malaria medication if you’re spending time in lower altitudes before or after your trek—such as on safari. Be sure to consult your doctor, especially since some malaria medications can cause side effects that may mimic AMS.

Packing a Personal First-Aid Kit

Your mountain medical kit should include:

  • Insect repellent

  • Diarrhea and nausea medication

  • Headache and pain relief

  • Antiseptic cream and band-aids

  • Throat lozenges

  • Tweezers

  • Blister pads or moleskin

  • Aloe gel (for sunburn/chafing)

  • Voltaren gel (for sore muscles)

  • Hand sanitizer

Don’t forget:

  • Prescription medications

  • Doctor’s notes if needed

  • Medical insurance card

  • Emergency contact numbers

Final Thoughts

Mount Kilimanjaro is not just a physical challenge—it’s a journey of endurance, preparation, and self-awareness. By recognizing the signs of altitude sickness early, staying hydrated, resting well, and packing the right essentials, you’ll give yourself the best chance of reaching the summit safely and healthily.

Happy climbing!