One of the biggest challenges when climbing Mount Kilimanjaro isn’t the distance—it’s the altitude. As you ascend, the air gets thinner and oxygen levels drop. Preparing your body to handle high elevation is key to a safe and successful summit.

This guide explains how altitude affects the body and how you can train physically and mentally to improve your acclimatization before the climb.

What is Altitude Sickness?

Altitude sickness, or Acute Mountain Sickness (AMS), is a reaction to reduced oxygen levels above 2,500 meters (8,200 feet). It can affect anyone—regardless of fitness or age.

Common symptoms include:

• Headache

• Nausea or loss of appetite

• Dizziness

• Fatigue or poor sleep

• Shortness of breath

Most symptoms are mild and manageable with the right precautions. However, it’s important to take them seriously and listen to your guide at all times.

Altitude Profile of Kilimanjaro

The summit (Uhuru Peak) stands at 5,895 meters (19,341 ft)—classified as very high altitude.

Tips for Altitude Training & Preparation

1. Choose a Longer Route

• Opt for 7+ day routes (Lemosho, Machame 7D, Northern Circuit)

• More days = better acclimatization and higher summit success

2. Hike “Pole Pole” (Slowly, Slowly)

• Walk slowly, breathe deeply, and take frequent breaks

• Save your energy for summit night

3. Hydrate Constantly

• Drink 3–4 liters of water per day

• Helps flush toxins and oxygenate your blood

• Avoid alcohol and excess caffeine

4. Consider Altitude Medication (Diamox)

• Talk to your doctor about acetazolamide (Diamox)

• It can reduce symptoms and improve oxygen efficiency

• Start taking 1–2 days before your climb

5. Practice Breathing & Cardiovascular Fitness

• Improve your lung capacity with deep breathing exercises, yoga, or swimming

• Build strong lungs and stamina with cardio workouts: hiking, running, biking

6. Sleep at Altitude (If Possible)

• If you live near mountains, take weekend trips to higher elevation

• Sleeping above 2,500m helps your body adapt

7. Use Pre-Acclimatization Tools (Optional)

• Altitude training masks simulate low oxygen but don’t replace real elevation

• Hypoxic tents (altitude tents) are expensive and used by elite athletes

• These are optional—not essential for most climbers

Key Acclimatization Rules on Kilimanjaro

• Climb high, sleep low (some routes follow this naturally)

• Take rest days or shorter hiking segments

• Communicate symptoms to your guide early—never ignore signs

• Your safety is more important than reaching the summit

Final Thought

You can’t fully “train” for altitude at sea level, but you can prepare your body and mind to handle it. By choosing the right route, building endurance, staying hydrated, and listening to your body, you’ll be in a strong position to succeed.