Kilimanjaro Altitude Training – How to Prepare for High Elevation

Mount Kilimanjaro rises to 5,895m (19,341 ft) — and as altitude increases, oxygen levels decrease. This makes altitude training one of the most important preparations for a successful Kilimanjaro summit.

Even strong athletes can struggle if they are not ready for the effects of high elevation. With Musabi Serengeti Safaris, we help you properly acclimatize so your body adapts safely as you climb.

 What Happens to Your Body at High Altitude?

As you ascend:

• Air pressure decreases

• Less oxygen enters your bloodstream

• Breathing and heart rate increase

• Physical effort feels harder

This condition is known as hypoxia — less oxygen reaching the muscles and brain.

Your success depends on:
✔ Slow pace
✔ Good hydration
✔ Proper acclimatization days
✔ Healthy nutrition
✔ Listening to your guide

 What Is Altitude Sickness?

Altitude sickness (AMS) is the body’s reaction to thin air. Symptoms usually appear above 3,000m:

Common signs:

• Headache

• Nausea or vomiting

• Loss of appetite

• Dizziness

• Poor sleep

• Fatigue

Serious conditions like HAPE (fluid in lungs) and HACE (fluid in brain) are rare but require immediate descent.

Important: Never hide your symptoms from your guide — safety first!

 The Golden Rule for Kilimanjaro Altitude

Climb high, sleep low — and go pole pole (slowly).

Our guides set a very slow pace to help you adapt — especially on summit night.

 How to Train for Altitude Before Kilimanjaro

✔ Cardiovascular Training

Improve your breathing efficiency:

• Hiking

• Running

• Cycling

• Stair climbing

• Swimming

45–60 minutes, 3–4 times per week.

✔ Strength + Endurance

Build strong legs and lungs:

• Squats, lunges, step-ups

• Long hikes with a weighted backpack

✔ Breathing Techniques

Practice deep belly breathing:

• Inhale through nose

• Slow exhale through mouth

• Keep a steady rhythm

This helps maintain oxygen flow while climbing.

✔ If Possible: Altitude Exposure

Optional extras (not required but helpful):

• High-altitude hikes in your home country

• Sleeping in altitude simulation tents

• Training in mountains before your trip

Even a single weekend hike makes a difference.

 Hydration & Nutrition on the Mountain

At high altitude, you must:

• Drink 3–4 liters of water daily

• Use electrolytes to keep minerals balanced

• Eat well — even if appetite drops

Our chef prepares fresh, energy-rich meals to help you stay strong.

 Medication That Helps Acclimatization

Some trekkers use:

• Acetazolamide (Diamox) — improves oxygen flow

• Ibuprofen — relieves altitude headaches

Talk to your doctor before taking any medication.

Our guides check your oxygen levels and well-being every day.

 Why Climb with Musabi Serengeti Safaris?

We provide:
✔ Certified altitude-trained guides
✔ Accurate daily health monitoring
✔ Routes with maximum acclimatization success
✔ Emergency oxygen, first-aid & rescue support
✔ Pole pole pace to protect your body

Your safety is always our top priority.