The snow-capped mountains of Western Sichuan reflect the grasslands, the sacred lakes of Qinghai are wrapped in salt flats, and the vastness of the Pamir Plateau connects with the sky — these three high-altitude plateau regions hold the “poetry and distant lands closest to the sky” in the hearts of countless travelers. However, as the altitude continuously rises, altitude sickness (referred to as “high altitude reaction” or “high altitude sickness”) caused by environmental factors such as low oxygen, low temperature, and strong ultraviolet radiation has become a “roadblock” for many people’s journeys.
Altitude sickness is not exclusive to those with “poor physical fitness”; even people who exercise regularly may experience discomfort due to different adaptation rhythms. To safely and comfortably unlock the beauty of plateau landscapes, the key lies in “advance preparation, scientific prevention, and correct response.” This upgraded comprehensive guide to preventing altitude sickness for plateau travel, from pre-trip to during the journey and emergency situations, will provide all-round protection for you.
1. Pre-trip Preparation: From “Body” to “Equipment,” Lay the Foundation for Altitude Adaptation
The core of pre-trip preparation is to “get your body into a ‘pre-adaptation state'” while preparing targeted equipment to avoid disrupting your itinerary due to insufficient preparation.
(I) Physical Preparation: Give Your Body Time to “Warm Up”
Adjust Sleep Schedule, Conserve Energy: 1-2 weeks before departure, avoid staying up late, excessive overtime, or high-intensity exercise, ensuring 7-8 hours of sleep per day. Fatigue reduces the body’s tolerance to low-oxygen environments and is a significant factor in triggering altitude sickness.
Scientific Use of Acclimatization Medication: If you are concerned about altitude sickness, you can take Rhodiola Rosea 7-10 days before departure as prescribed by your doctor or according to the medication instructions (Note: Rhodiola Rosea is an “auxiliary acclimatization” measure, not a “prevention of altitude sickness,” and pregnant women and those with high blood pressure should use it with caution). If you have a history of motion sickness, you can prepare motion sickness medication in advance to avoid the superposition of nausea and altitude sickness symptoms.
Control Underlying Conditions: Individuals with severe heart disease, high blood pressure (blood pressure consistently above 160/100mmHg), asthma, diabetes (unstable blood sugar control), and other conditions are advised to consult a doctor before traveling to assess the risks of plateau travel. Do not ascend to high altitudes if you have not fully recovered from a cold, as a cold can increase the burden on the lungs and induce severe altitude sickness such as pulmonary edema.
(II) Equipment Preparation: Choose the Right Items Based on “Regional Characteristics,” Prioritize Warm Clothing
The environmental conditions in the three plateau regions vary slightly (e.g., the Pamir Plateau has a higher average altitude, Qinghai has greater diurnal temperature variations, and some road conditions in Western Sichuan are more complex). Equipment needs to be both versatile and targeted. Prioritize essential warm items:
Basic Essentials: ID card, border pass (required in advance for Tashkurgan County in the Pamir Plateau and some border towns in Western Sichuan), thermos (recommended capacity of 500ml or more), portable umbrella or a waterproof jacket (plateau weather is unpredictable, with rapid shifts between sun and rain).
Core Warmth Gear:
Hats: Having 2 hats is more practical — 1 sun hat (choose a wide-brimmed one to block direct sunlight and prevent headaches), and 1 knitted or fleece hat (provides strong warmth, wear it during cold mornings and evenings or when it’s windy to prevent heat loss from the head and discomfort). It’s recommended to carry both at all times, regardless of the weather, and switch as needed.
Warm Clothing: Prepare according to the “three-layer dressing method” — wear pure cotton or quick-drying thermal underwear as the base layer, a fleece jacket or a thin down vest as the mid-layer, and a windproof and waterproof jacket or a thick down jacket as the outer layer (for areas above 4000 meters such as the Pamir Plateau and Daocheng Yading in Western Sichuan, a down jacket with over 80% down content is recommended). If your itinerary includes hiking, consider bringing an extra pair of fleece-lined trousers to cope with the low temperatures in the mountains.
Altitude Sickness Specifics: Pulse oximeter (recommend one with heart rate monitoring function for simultaneous observation of heart rate changes), medical oxygen cylinder (prepare according to the number of days of your trip, 1-2 bottles of 1000ml capacity per day; you can prepare a bit more for the Pamir Plateau), glucose oral solution (choose ready-to-drink type, which is more convenient than glucose powder).
2. Itinerary Planning Core Principles: Start from 2000 Meters, Ascend Gradually for Adaptation
The body’s adaptation to high altitudes requires a “gradual process.” Jumping directly from low altitudes (e.g., cities below 500 meters) to areas above 3000 meters significantly increases the probability of altitude sickness. It is recommended to use an altitude of 2000 meters as the “starting point” and plan your itinerary at a pace of “no more than 1000 meters increase in altitude per day,” allowing the body 3-5 days for adaptation. Specific tiered routes for the following regions can be referenced:
(I) Tiered Acclimatization Route for Western Sichuan Region
First Stop (Altitude 2000-2500 meters): Chengdu (500 meters) → Ya’an (641 meters) → Kangding (2560 meters). Stay in Kangding for 1 day, visit Zheduotang and Paoma Mountain, and adapt to the initial altitude above 2000 meters.
Second Stop (Altitude 3000-3500 meters): Kangding → Xinduqiao (3500 meters). Stay for 1-2 days, avoid strenuous activities, focus on strolling through small towns and enjoying grassland scenery, and adapt to altitudes above 3000 meters.
Third Stop (Altitude above 4000 meters): Xinduqiao → Litang (4014 meters) → Daocheng Yading (3700-4600 meters). By this time, your body should be basically adapted, and you can gradually proceed to high-altitude attractions.
(II) Tiered Acclimatization Route for Qinghai Region
First Stop (Altitude 2000-2500 meters): Xining (2261 meters). Stay for 1 day, visit Ta’er Monastery and the Erlangjian Scenic Area of Qinghai Lake (altitude 3200 meters, round trip from Xining on the same day, no overnight stay), and initially adapt to low-altitude plateaus.
Second Stop (Altitude 3000-3500 meters): Xining → Heimahe Township, Qinghai Lake (3200 meters). Stay for 1-2 days, watch the sunrise, cycle along the lake, and adapt to altitudes around 3000 meters.
Third Stop (Altitude above 3500 meters): Heimahe → Chaka Salt Lake (3059 meters) → Da Qaidam (3173 meters) → Golmud (2808 meters, as a high-altitude transition), and finally head to Hoh Xil (above 4600 meters), avoiding direct entry into Hoh Xil from low altitudes.
(III) Tiered Acclimatization Route for Pamir Plateau Region
First Stop (Altitude 1000-2000 meters): Kashgar (1289 meters). Stay for 1-2 days, visit the ancient city, and enjoy local delicacies to allow your body to transition from plains to low-altitude plateaus.
Second Stop (Altitude 2000-3000 meters): Kashgar → Shufu County (1300 meters) → Tashkurgan County (3200 meters). Drive slowly on the same day (about 5 hours drive). Upon arrival, do not arrange any activities and rest directly to adapt to altitudes from above 2000 meters to 3000 meters.
Third Stop (Altitude above 3500 meters): Tashkurgan County → Panlong Ancient Road (highest 4200 meters) → Muztagh Ata Peak (4500-meter viewing platform). By this time, your body should have adapted to an altitude of 3000 meters, and you can gradually proceed to high-altitude attractions. Rest in Tashkurgan County promptly after activities each day, and avoid staying overnight in high-altitude areas.
3. Plateau Travel “Golden Prevention Rules”: “Avoiding” is More Important Than “Coping”
Upon arriving at high altitudes, your body enters an “oxygen deprivation adaptation period” (usually 3-5 days). Your behavior and habits during this time directly determine the probability of altitude sickness. Remember the four principles of “Slow, Warm, Humble, Replenish” combined with the use of warm clothing and gradual altitude adaptation can significantly reduce the risk of discomfort.
1. “Slow”: Reduce All Movements by “50%”
After getting out of the car, do not rush to take photos or carry heavy objects. Stand still for 1-2 minutes to allow your body to adapt to the altitude change.
Slow down your pace when walking, avoid strenuous activities like running, jumping, or climbing stairs. Even speak at a slower pace to reduce oxygen consumption by the lungs.
On the first day of arrival at high altitude (e.g., Kangding in Western Sichuan, Gonghe County in Qinghai), try to avoid long-distance hiking or climbing. Focus on “hotel rest + short walks around the area.”
2. “Warm”: Utilize Warm Clothing, Focus on Protecting “Head, Neck, and Feet”
The diurnal temperature difference on the plateau can be 15-20℃. Even on sunny days, you should carry a windproof jacket or a thin down jacket in your bag and put it on promptly when it’s windy or rainy. Do not wait until you feel cold to put on warm clothes; when you feel the temperature dropping or the wind chilling your head, put on more layers to prevent catching a cold.
Switch hats according to the “scenario”: Wear a sun hat during the day when visiting attractions and basking in the sun to block ultraviolet rays. Switch to a knitted hat in the early morning, evening, or when the wind is blowing, to keep your ears and forehead warm and prevent headaches caused by head cold. You can also wear a thin knitted hat while sleeping, especially in guesthouses without heating, to reduce heat loss at night.
Choose pure cotton or wool socks to keep your feet dry and warm, preventing a drop in body resistance due to cold feet.
3. “Humble”: Don’t Push Yourself, Don’t Endure, Learn to “Actively Compromise”
Eat only “seven-tenths full” and avoid greasy, spicy, or difficult-to-digest foods (like hot pot or barbecue) to reduce the burden on your digestive system. Under plateau conditions, digestive function weakens, and overeating can easily lead to nausea and bloating.
Try not to shower or wash your hair for the first 3 days of your trip: Showering with hot water causes blood vessels to dilate, accelerating oxygen consumption, and the temperature difference in the bathroom can easily lead to colds and flu. If you absolutely need to clean yourself, use a wet towel to wipe your face and body, focusing on avoiding your head.
Strictly “abstain from alcohol and smoke less”: Alcohol increases the burden on the heart and accelerates blood circulation, which can induce high-altitude pulmonary edema. Nicotine in cigarettes constricts blood vessels, further reducing the blood’s oxygen-carrying capacity and making hypoxia symptoms more pronounced.
4. “Replenish”: “Hydrate and Replenish Energy” in Small, Frequent Doses
The air on the plateau is dry, and the body loses water quickly. You need to drink 1.5-2 liters of warm water daily (in 10-15 sips, 20-30ml each time) to avoid overloading your kidneys with excessive water intake at once.
Carry high-calorie snacks such as chocolate, nuts, and energy bars. Eat a small amount when you feel dizzy or weak to quickly replenish energy. You can also drink cola in moderation (contains caffeine and sugar, which can temporarily relieve headaches and boost spirits), but no more than 1 bottle per day to avoid discomfort from excessive sugar intake.
4. Plateau Travel “Life-Saving Five-Piece Set”: Don’t Forget Emergency Supplies
In addition to the basic equipment prepared before the trip, these 5 items are considered “emergency artifacts” for plateau travel and are recommended to be carried with you at all times:
Pulse Oximeter: Monitor blood oxygen saturation in real-time (normal range is 95%-100%). If the value is consistently below 90%, it indicates significant oxygen deprivation. If it drops below 80%, you need to administer oxygen immediately and consider descending to a lower altitude without delay.
Medical Oxygen Cylinder: Prioritize “press-type” or “flow meter” oxygen cylinders. Control the flow rate when inhaling oxygen (2-3 liters per minute) for 10-15 minutes at a time, avoiding “oxygen dependence” from prolonged high-flow oxygen inhalation.
Ibuprofen / Acetaminophen: These two medications are the first choice for relieving plateau headaches (plateau headaches are often caused by vasodilation, and ordinary painkillers have limited effects). Take as directed, and symptoms usually subside within 30-60 minutes.
Peppermint Oil / Cooling Oil: If you experience a mild headache, apply a small amount of peppermint oil to your temples to relieve discomfort through olfactory stimulation. It can also be used to relieve insect bites (some plateau meadow areas have insects).
Wet Wipes / Lip Balm / Moisturizer: The air on the plateau is dry, which can lead to dry, cracked skin and peeling lips. Wet wipes can be used to wipe hands and face at any time. Choose moisturizing lip balm and moisturizer and apply them 2-3 times a day to protect the skin barrier.
5. Graded Response to Altitude Sickness: From “Mild Discomfort” to “Emergency First Aid,” Handle According to the Situation
Altitude sickness symptoms vary in severity, and the response methods differ greatly. Do not “rely solely on oxygen for all discomfort” or “tough it out without treatment.”
(I) Mild Altitude Sickness: Most Common, Relieved by Timely Rest
Typical Symptoms: Mild throbbing pain in the temples or forehead, slightly rapid breathing (noticeable when walking), mild nausea (does not affect eating), slightly decreased appetite, mild increase in heart rate (100-120 beats/minute at rest).
Response Measures:
Immediately stop current activities and return to the hotel or a cool place to rest, avoiding further sun exposure.
Drink 1 bottle of glucose oral solution or a small amount of warm water to replenish energy and fluids.
If the headache is significant, take 1 ibuprofen tablet, apply peppermint oil to your temples, and wear a knitted hat to keep your head warm.
If necessary, inhale oxygen for 10-15 minutes. Symptoms usually begin to subside within 1-2 hours.
(II) Moderate Altitude Sickness: Requires Active Intervention to Prevent Worsening
Typical Symptoms: Persistent vomiting (even drinking warm water causes vomiting), bluish lips or fingernails (cyanosis), unsteady gait (like being drunk), clear consciousness but slow reactions, resting heart rate exceeding 120 beats/minute.
Response Measures:
Continuous low-flow oxygen inhalation (2 liters per minute, inhale for 15 minutes, rest for 5 minutes, repeat) without interruption.
Immediately put on warm clothing (e.g., down jacket, fleece-lined pants), wear a hat and scarf, and move to a warm indoor area to rest, avoiding chilling that can worsen symptoms.
Descend immediately to an altitude below 2500 meters (e.g., from Xinduqiao in Western Sichuan to Kangding, from Heimahe in Qinghai to Gonghe County). Symptoms will rapidly improve after descending.
If descent is not immediately possible, stay in a hotel with “diffuse oxygen supply,” keep the room ventilated, and avoid lying flat (you can lean against the headboard to reduce lung burden).
If vomiting is severe, take antiemetic medication (e.g., metoclopramide) as prescribed by a doctor to prevent dehydration due to vomiting.
(III) Severe Altitude Sickness: Life-Threatening, Requires Immediate Emergency Aid
Typical Symptoms: Severe difficulty breathing (mouth breathing, respiratory rate exceeding 30 breaths/minute), coughing with pink frothy sputum (typical symptom of pulmonary edema), confusion (talking incoherently), even coma or convulsions.
Response Measures:
Immediately call the local emergency number (120 in most areas of Western Sichuan and Qinghai; in some remote areas of the Pamir Plateau, contact the local township health center or police station), stating “severe altitude sickness, suspected pulmonary edema,” to get the fastest rescue.
Have the patient put on warm clothes and a hat to keep warm, and maintain an “upright sitting position” (lean against something with the upper body erect), avoiding lying flat. Lying flat increases blood return to the lungs and worsens pulmonary edema.
Continuous high-flow oxygen inhalation (4-5 liters per minute) until emergency personnel arrive. Closely monitor the patient’s consciousness and breathing during this time. If breathing stops, immediately perform cardiopulmonary resuscitation.
If there are accompanying travelers, contact a vehicle in advance and, under the guidance of emergency personnel, transport the patient to the nearest hospital with a “hyperbaric chamber” as quickly as possible (e.g., Garze People’s Hospital in Western Sichuan, Haixi Prefecture People’s Hospital in Qinghai, Kashgar First People’s Hospital near the Pamir Plateau). Hyperbaric oxygen therapy is key to alleviating severe altitude sickness.
⚠️ Important Reminder: The golden rescue time for severe altitude sickness is “1-2 hours after symptom onset.” If you notice a travel companion with the above symptoms, do not have the mentality of “waiting and seeing.” Act immediately, as delay can be life-threatening!
6. Region-Specific Precautions: Adjust Strategies Based on Characteristics
The altitude, road conditions, and climate in the three plateau regions differ. You need to adjust your strategies based on regional characteristics during your trip, focusing on warmth and altitude adaptation:
(I) Western Sichuan: Focus on “Road Conditions” and “Hiking Intensity”
Some road sections in Western Sichuan (e.g., the section from Luorong Niuchang to Milk Sea in the Daocheng Yading Scenic Area) are gravel roads, with altitudes rising from 4100 meters to 4600 meters. When hiking, “walk for 10 minutes and rest for 2 minutes” to avoid reaching the summit all at once. If you feel cold during the hike, put on your waterproof jacket liner and hat promptly to prevent catching a cold. If you plan to hike, buy oxygen cylinders in advance. Prioritize medical portable oxygen cylinders (capacity of 1000ml-2000ml is recommended). These oxygen cans have high purity (over 99.5%) and a flow control valve to regulate the inhalation speed (2-3 liters per minute), preventing waste or discomfort from excessive flow. It is not recommended to choose “sports energy oxygen” or “tourist souvenir oxygen” as these products have low purity and poor emergency effects.
If you are going to Seda or Danba, check the weather forecast in advance and avoid the rainy season (June-August), as landslides and mudslides are common during this period, affecting travel safety.
Many townships in Western Sichuan have weak signal coverage. It is recommended to download offline maps in advance and carry some cash in your bag (some small shops do not accept mobile payments).
(II) Qinghai: Beware of “Strong Light at Salt Lakes” and “Desert Aridity”
In salt lake areas such as Caka Salt Lake and Emerald Lake in Qinghai, the lake surface strongly reflects sunlight, which can cause “snow blindness.” It is recommended to wear UV-blocking sunglasses and a sun hat, and avoid looking directly at the lake surface for extended periods.
Around Qinghai Lake and Dongtai Jinaier Lake, the surrounding areas are mostly grasslands or Gobi deserts with few water refill points. You need to prepare enough warm water in the car or your bag in advance, and wear a windproof jacket to cope with sudden strong winds.
If you are going to the no-man’s-land in the Qaidam Basin (e.g., Ebo Liang Yardang), travel in groups, inform your family of your itinerary in advance, avoid traveling alone, and bring warm clothing, as temperatures can drop below 0℃ at night in no-man’s-land.
(III) Pamir Plateau: Cope with “High Altitude” and “Border Policies”
The Pamir Plateau has an average altitude of over 3000-4000 meters (e.g., Tashkurgan County is at 3200 meters, and the highest point of Panlong Ancient Road is 4200 meters). Strictly follow the tiered route of “Kashgar (1289 meters) → Tashkurgan County (3200 meters) → High-altitude attractions” (Muztagh Ata Glacier 4600 meters). If you plan to visit high places like Muztagh Ata Glacier at 4600 meters, it is best to buy an oxygen cylinder in Kashgar. For example, on Panlong Ancient Road, since you will only stop briefly, you do not need it, as you will only be above 4000 meters for about 10 minutes. Adapt in Kashgar for 1-2 days before proceeding to avoid directly entering high altitudes from low altitudes.
To travel to the Pamir Plateau, you need to obtain a border pass in your place of household registration or in Kashgar in advance (requires original ID card, and some areas require a certificate from a travel agency) to avoid being unable to pass due to incomplete documentation.
The Pamir Plateau is cold from November to March, and some road sections may be closed. It is recommended to travel between April and October. Bring warm clothing such as thick down jackets and snow boots. Even if you travel in summer, you need to bring a down jacket, as temperatures are extremely low at high altitudes in the early morning and evening.
Conclusion
The beauty of the plateau is the awe of standing beneath snow-capped mountains, the freedom of walking on grasslands, and the peace of gazing at sacred lakes — this unique experience is worth our careful preparation and scientific response.
Altitude sickness is not an “insurmountable obstacle” but a “small test” that the plateau gives to travelers. As long as you prepare well before your trip, follow the prevention principles, and master the coping methods, you can safely unlock the romance of Western Sichuan, the clarity of Qinghai, and the magnificence of the Pamirs.
Pack this guide, get your luggage ready, and go embrace the blue sky and scenery of the “Roof of the World” — remember, safety is always the first principle of travel, and only with safety can the beauty of the journey last longer.
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