Going on a trek isn’t as big an investment as buying a car or a home. However, it is a highly adventurous activity and by nature involves a certain amount of risk.

There are chances of avalanches, floods, or landslides occurring in the mountains due to unpredictable weather. From fractures and sprains to higher forms of AMS, injuries and illnesses are thus highly probable for trekkers.

Here’s where trek insurance comes into play.

Having trek insurance is an essential part of your pre-trek planning. At Indiahikes, we have always strived to make treks safer for our trekkers. We used to offer trek insurance as an option over the past years. We have now made it mandatory for all our treks.

Though you may have your own life insurance and/or a medical insurance policy, chances are these policies do not cover any risks incurred while participating in adventurous activities like trekking. Read the fine print and you’ll know what we’re talking about.

In this article, we explain why trek insurance is important and what our insurance policy covers.

Trekking by nature is a high-risk activity. You are at a high altitude (above 8,000 ft), the weather is unpredictable and at most times the terrain is difficult too. Illnesses, accidents, and injuries aren’t uncommon in the mountains. Most of these can be sourced for a couple of reasons.

Firstly, most of our treks are at high altitudes.

In most of your treks with Indiahikes, you’ll be reaching heights of 11,000 ft or higher. The chances of getting hit by AMS are very real.

When we see a trekker consistently display symptoms of AMS, the first thing we do is make him or her descend. In most cases, quick descent coupled with a course of Diamox treatment does the job.

But in some severe cases, the AMS progresses to the more dangerous HAPE or HACE. These require immediate evacuation and medical attention.

The more remote the trek, the more serious the condition. And higher costs of rescue and medical assistance.

To give you an example, we recently had a trekker on our Goechala trek get hit by HAPE on the Goechala trek. This was at Lamuney campsite (13,743 ft). Out Trek Leader immediately brought her down to base camp, hired a car, and transported her to the nearest hospital. The total charges for treatment, evacuation, and stay amounted to approximately Rs. 11,000.

Even though we emphasise on safety, accidents are inevitable in the Himalayas. Unpredictable weather conditions and the nature of the terrain can cause unexpected injuries.

In our experience, these are the possible injuries:

Ligament tears while climbing steep terrains if your muscles are not warmed up

Injuries during playing games at the campsite

Accidents like these always require immediate evacuation and urgent medical expertise.

At Indiahikes, we’ve always put in processes and measures to increase the safety standards on every single trek of ours. All our Trek Leaders are Wilderness First Responder (NOLS) certified. They are equipped with a High Altitude Medication Kit, oxygen cylinders, and two-way radios for constant communication with the base. We have made microspikes mandatory on all our snow treks. And so much more.

In spite of that, the nature of trekking is such that you never know when a mishap could occur.

And in these cases, owing to the remoteness of the region, expenses may shoot up exponentially.

Here’s when the mandatory trek insurance comes to your rescue. It takes care of these emergency expenses which can burn a hole in your pocket.

And since it’s a matter of money, we don’t want to leave things to the fine print.

We’ll explain more about our trek insurance policy.

Our trek insurance policy covers health and medical expenses arising out of illnesses and injuries when you are on the trek. It is a group health insurance and costs Rs. 30 per day. Depending on the number of days your trek is the total insurance cost may differ.

For example: If you are booking a 6 days trek, you will be paying Rs. 180.

The insurer we have tied up with is ASC 360.

The insurance is valid from the time we pick you up for the trek, till we drop you off. So for instance, if you’re going on a trek like Phulara Ridge, the actual trek begins on Day 1 when you start from Dehradun and ends on Day 6 when you come back to Dehradun.

Once you register and make a payment for the trek you’ll be issued a policy document. The document will contain details about what expenses will be covered. Also included with be the contact details for rescue and claims processing and reimbursement.

Our trek insurance is for a total sum of Rs. 3,25,000. Below are all the expenses it covers:

1. Hospitalisation Expenses for Injuries - INR 1,00,000

2. Medical Evacuation (Air or Road) - INR 1,00,000

3. Personal Accident (Death & Disability) - INR 1,00,000

4. Repatriation of Remains Extension - INR 25,000

In case of a severe illness or injury, the trekker will be evacuated to the nearest exit point from where transport shall be arranged to the nearest hospital.

Here are a few cases in which insurance will not be covered under the policy.

1. Suicide, attempt to Suicide or intentionally self-inflicted injury, sexually transmitted conditions, mental disorder, anxiety, stress, or depression.

2. ﻿﻿﻿Being under influence of drugs, alcohol, or other intoxication or hallucinogens

3.﻿﻿﻿ Participation in actual or attempted felony, riot, civil commotion, crime misdemeanor

4.﻿﻿﻿ Committing any breach of law of land with criminal intent.﻿﻿﻿

5. Death or disablement resulting from Pregnancy or childbirth

﻿﻿﻿6. Professional sports team in respect of specific benefit for inability to perform﻿﻿﻿

7. Participation in any kind of motor speed contest.

8. While engaged in aviation, or whilst mounting or dismounting from or traveling in any aircraft. (Not

9. Underground mining & contractor specializing in tunneling

10. Radioactivity, Nuclear risks, ionizing radiation

11. Indemnity It is hereby stated that due to any circumstances such as delay in evacuation, delay in hospital admission, delay in attending by the doctors, etc any loss of life, limb, property, or any other loss accrues then under such circumstances ASC 360 shall not be held liable for the losses suffered. It is further stated that for any loss, damage, mishappening, or any other foreseeable and unforeseeable circumstances that arrive in such conditions ASC 360 shall not be held liable. It is reiterated that ASC 360 liabilities are limited to the terms as mentioned hereinabove and subject to the terms of the Policy.

12. The Policy is valid exclusively for the clients of Indiahikes only

13. This policy is only valid for Indian nationals or expats working in India

14. No Pre-existing diseases shall be covered under the policy whether declared or not declared

15. No related cancellations/ rescheduling/ delays are covered under this policy

16. Pre-approvals are a must for Medical evacuation.

17. Age Limit — minimum 1 year and maximum 70 years

18. Limitation of the Liability: It is understood that ASC360 is acting as an insurance intermediary and shall not be liable for any claims.

If you want to make a claim, follow these steps:

Make sure you consult a doctor and get a medical report on the same day of evacuation or the incident that you are claiming the insurance for.
(Note: Without the doctor consultation, your claim will not be approved)

Meanwhile, ASC 360 team will send you an email as soon as they receive the report. Make sure you reply to the email with the medical report and all the medical bills. 

Once all the documents are verified, the claim should be approved in no time.

So there you go! Hopefully, you will have a safe trek and won’t have to use trek insurance at all.

Making insurance mandatory is just one more way in which we’re making your treks safer. And we always believe it’s better to be safe than sorry.

Have any questions? Do drop in your thoughts in the comments.

Trekking in the Himalayas comes with its own risks. To ensure your own safety, Indiahikes has made Trek Insurance mandatory. Read on to know why.

Why Trek Insurance Is Mandatory On Our Treks And What It Covers

In December of 2019, Gaurav headed for his first high-altitude trek to Kedarkantha — overweight, underprepared, and with a BMI that was way above normal. He barely made it to the first campsite before his legs gave up on him, and he had to take the decision of returning home. 

Dejected but determined, Gaurav joined a gym and worked out with unflinching focus. In October 2020, a little less than a year after the Kedarkantha incident, Gaurav summited Brahmatal Top. He was 10 kilos lighter, 4 points lower on the BMI scale, and a lot stronger.

Gaurav worked on his fitness for one whole year after facing health issues on the Kedarkantha trek. He came back to do the Brahmatal trek in Oct’2020.

Unfortunately, the first half of Gaurav’s story is what we end up seeing more frequently than we’d like. 

Given the sedentary lifestyles that many trekkers have been leading due to the lockdown, a sizable number of trekkers have higher BMIs and poor fitness levels. The result is that they are either unable to complete the trek or find it too hard. 

So in this article, we want to share some observations about why BMI matters and what you can do if you have a high BMI. 

Having a high BMI by itself does not affect your trekking performance. What matters is your fitness levels. We have had many trekkers with high BMI successfully complete treks with adequate preparation. 

Having a high BMI, especially when you’re overweight, affects your trek in three ways: 

1. It makes you more susceptible to AMS 

Your body goes through all kinds of changes when it is on a high-altitude trek. 

Your lungs and heart start to work harder as altitude increases. As altitude increases, the air pressure decreases, which means that there is a lower concentration of oxygen in the air. 

Consequently, there’s less oxygen in your blood. Your body tries to make up for this decrease in oxygen. Your heart starts pumping faster and your breathing also becomes faster. 

This is something that happens to every single trekker, regardless of weight.

But here’s where BMI makes a difference. 

If your high BMI is a reflection of being overweight or poor fitness levels, it will affect your body much worse. 

Sandhya UC, the co-founder of Indiahikes, puts it in perspective. She says, “Any physical activity that you do on a high altitude trek is going to be 5 times tougher than when you do it normally. When you have a high BMI, you are exerting a lot more. You will consume a lot of oxygen that is circulating in your blood. That makes you highly susceptible to altitude sickness.” 

For more on the effects of high altitude on your body, click here.

2. You are more injury-prone, especially while descending 

The other aspect to consider is the load your legs have to carry. Every gram counts when you are trekking, and that includes your body weight too. 

“Ankle and knee injuries are a lot more common if you haven’t worked on your muscles. And individuals with higher BMI are at greater risk of facing injuries if they go for a trek without preparation,” points out Sandhya.

Additionally, climbing uphill or downhill can get particularly challenging when carrying extra body weight. “We’re noticing an increasing trend of people opting to offload their backpacks because they’re not fit enough. This is not good for trekking,” says Suhas Saya, the head of Experience Coordinators at Indiahikes. 

Individuals with higher BMI are at greater risk of facing injuries. Picture by Nirantharajith.

This is something that is tough to quantify.

Being fit and ready for a trek exponentially enhances your entire experience and allows you to absorb the sights and sounds around you. 

On the other hand, when you’re ill-prepared and struggling through the trek, you don’t have the energy to take in the views or be together with the team. You’re constantly lagging behind, trekking with just the sweeper, and you’re always wondering when will this end?

It defeats the very purpose of heading out for what could potentially be an incredibly transformative experience.  

Our Head of Content, sums it up through her own personal experience in this post. 

Having said that, we’ll talk about what you can do if you have a high BMI. 

1. I have a high BMI. Can I sign up for a trek?

The simple, straightforward answer is — Yes, you can. 

While a high BMI can indicate high body fat, it does not necessarily reflect an individual’s health or fitness level. 

We have, however, noticed that those with a higher than normal BMI tend to be overweight and have poor fitness levels. In such cases, the importance of having a good fitness routine and sticking to it consistently cannot be overemphasized. 

At Indiahikes, we recommend you have a BMI of 26 or less if you are signing up for any of our treks. 

However, if your BMI number is over what we have mentioned, we suggest you speak to our Experience Coordinators as early as possible to discuss how to get trek-ready.

We understand that an individual’s fitness cannot be judged on a single number, which is why we take a holistic look at your lifestyle, fitness routine, and trekking experience before recommending a trek and suggesting a well-thought-out regimen.

We can’t look at BMI individually, we have to look at other parameters too. A short person with a high BMI is at a disadvantage vs. a tall person with a high BMI. Age matters. A younger person with a high BMI will find trekking relatively easier than an older person with a comparable BMI. Gender also matters. Women with higher BMI are at greater risk vs. men with comparable BMIs. This is what our research and years of taking trekkers on high altitude treks tells us.

2. But I’ve had friends/family who have trekked with little or no prior preparation!

Having seen many trekkers head out into the mountains, almost on a whim, and then face the consequences, Sandhya points out several important factors. 

“You are putting yourself at considerable risk if you have high BMI. You are going to struggle your way to the top because you haven’t taken the time to get your body ready. Will power can take you, and many times, it will take you. But, in the process, you will be doing a lot of damage to your body.

Climbing is not an easy task, and you have to prepare your muscles for climbing. You will be wearing out your muscles if you don’t exercise enough and go on a high-altitude trek. Think about it; if your weight is 10 -20 kg over what you should ideally weigh, it is like carrying an extra backpack of that weight.

Climbing requires you to prepare your muscles for the challenges it comes with. Picture from Indiahikes archive

Additionally, on very high-altitude treks, we have noticed that those who suffer from AMS have above-normal BMI. They struggle to climb up, deplete their blood’s oxygen and thereby make themselves more susceptible to altitude sickness. In fact, instances of HAPE and high BMI go together. I am not saying that it’s only those with high BMI, but, from the number of cases we have seen, there is a correlation,” explains Sandhya.

Be upfront about your BMI and fitness levels – The more we know, the more we can help. And this includes providing you with a comprehensive fitness plan that will help you get trek ready!

Pick the right trek – Speak to our experience coordinators, read about treks, do your research, and pick one that is right for your fitness level. It’s always better to build up from easy treks to tougher ones. It allows you to taste success which will help build your confidence and motivate you to work towards a more challenging climb.

Give yourself time to get prepared – Fitness is not an overnight process. Commit to a proper fitness routine at least 1-2 months before your trek date. 

Make cardio a part of your fitness regimen – Start with brisk walking 3-4 times a week. Add a light jog as the weeks progress and build your pace to completing 5 km in less than 37-40 minutes. If you are above 45 years, aim at doing a 5 km jog in 40-45 minutes. If jogging is not quite your thing, try to walk 10 km in under 90 minutes or cycle 22 km in 60 minutes. 

Include strength training – Walking uphill and downhill can be hard on your thighs and knees. Incorporate leg-specific exercises such as squats at least thrice a week. Integrate activities that help build your shoulder muscles. After all, you will be lifting a backpack and walking for long periods. 

Mimic ascents and descents with stair climbing – Climbing stairs is a great way to build cardiovascular strength and endurance. Once you get comfortable with the activity, challenge yourself by climbing with a packed backpack. 

Diet matters – Make healthy foods such as whole grains, fruits, vegetables a part of your meals and lay off the junk food. Your body will feel the difference, and thank you for it. 

<table class=" table table-hover"><tbody><tr><td>Pro tip – Get yourself a pair of trekking polesTrekking poles act as additional legs and take on a significant part of the load, provide much-needed balance during those tricky sections and reduce the impact on your knees. Don’t want to buy them? Rent them! </td></tr></tbody></table>

For a detailed week-by-week fitness plan, read our article ‘Trek Fitness Guide for High Altitude Treks.’

4. What kind of treks should I sign up for?

Our Experience Coordinator Nandana weighs in.

She says, “Your BMI, previous trek experience, and fitness levels will determine which trek you should go on.

If you have a high BMI, and this is your first trek, or don’t have a very consistent workout routine, we recommend starting with an easy-moderate one. These treks have gradual ascents and descents and do not put too much pressure on your body. These treks also allow you to understand how your body will react to high altitudes. But, a word of caution, these treks also require significant physical preparation. Some of our easy-moderate treks are Dayara Bugyal, Deoriatal Chandrashila, and Kedarkantha. 

If your BMI is high, but you have previous high-altitude trek experience or have a good fitness routine, you can go for moderate difficulty treks too. To go for these, you do require good endurance and fitness. These treks have longer days, higher ascents, and descents, and there may be boulder sections. So that does require a higher level of cardio and strength training. So if you are very fit and you’ve been consistent with your fitness routine, you can go ahead with moderate treks. Some of the treks you can consider are Hampta Pass, Valley of Flowers, Tarsar Marsar Kashmir Trek, the Brahmatal Trek, and the Phulara Ridge Trek.”

Having guided many trekkers with higher BMIs to complete their treks successfully, Nandana sums it up for us without hesitation.

<table class=" table table-hover" style="height: 443px;" width="812"><tbody><tr><td>Our Trekker’s Share Their Personal ExperiencesNothing motivates us quite like hearing success stories from those in a similar situation! We’ve had many trekkers with high BMI complete their treks successfully. And it happened only because they made fitness a priority. Read on to find out how they went about preparing for it –My BMI was off the charts, and I was leading a very unhealthy lifestyle. One of my close friends asked me if I wanted to sign up for a trek and take it up as a challenge and use this opportunity to get fitter. I started preparing two months before the trek. My friends and I hired a trainer to come and train us at home an hour a day for six days/week. It was quite hardcore – a combination of strength training, weights, and cardio. We worked on specific goals such as endurance and strengthening our legs and back.  I would also go for a run 2-3 times a week. I also altered my diet significantly and reduced my carb and sugar intake. To be honest, the trek wasn’t the easiest. On the summit day, we had to trek for nine hours, and that was challenging. But, I was confident from the beginning that I would be able to do it because I had prepared for it. Fitness has become part of my lifestyle now. The trek showed me the benefits of living a healthy life.  – Rihand, Hampta Pass, July 2021Before I signed up for the trek, I wasn’t a workout person at all nor was I conscious about health. My BMI was around 31 and I was really unfit. This was my first trek and my brother encouraged me to sign up for it. I started preparing for the trek 2 months before the start date.I hired a gym trainer and told him to specifically train me for a Himalayan trek. My objective was to complete the trek successfully. The first time I went for a jog, I could only do 3 km and it took me around 50-55 mins. After that, I knew where I stood in terms of my fitness levels. I started putting in the hours. I switched to a low-carb, high protein diet. Initially, I would get dizzy after working out for just half an hour. But slowly, as the trek date got closer, I was able to build up to 1-1.5 hour sessions every day.  We focused a lot on leg strengthening exercises. In the morning, I used to do cardio by going for walks and jogs. Towards the end, I could finish a 5k in 41 mins. I could feel myself getting stronger from the inside. I didn’t find the trek too difficult. I was mentally and physically prepared for it. My biggest takeaway from this entire experience is that we need to challenge our bodies. Now that I’ve seen how my body changed, I feel our bodies need it. I know that if I sign up for a more difficult trek, I will have to prepare for 4 months instead of 2. And that might, over the course of time, lead me to living a fitter and healthier life.– Shreyash, Hampta Pass, August 2021I started a proper training routine a month and a half before the Bhrigu Lake Trek. Physical activity was always part of my daily routine, but I amped it up after I signed up for the trek. I used to jog for 45 mins to an hour every day, coupled with light weights training. At home, I incorporated yoga and HIIT into my workout routine. As the weeks went back, my stamina and endurance levels got better. I was also mindful of my diet and sleeping routine. It was my first high-altitude Himalayan trek, so I took a holistic approach to the whole thing. I did find the trek difficult because I had issues with my balance. But by the time I finished it, I had learned so much. In fact, I have already signed up for my next trek with Indiahikes. I feel there is always room for improvement, and I have brought back a lot of learnings. I learned about my pain points during the trek, and working on those before I head out on my next one will be very crucial.–  Srilagna, Bhrigu Lake Trek, July 2021</td></tr></tbody></table>

If you’ve trekked on a high altitude trek with a high BMI we would love to know how was your experience and what were some of your learnings.

In this article, we want to share some observations about why BMI matters and what you can do if you have a high BMI.

Trekking With High BMI - All Your Questions Answered

At Indiahikes we pride ourselves to be the safest trekking organisation in India. It is natural that our conversations often revolve around how to make high altitude trekking a safer experience.

Today, we discuss whether trekkers with high blood pressure levels can trek at high altitudes.

Very often, we are asked about why we take BP readings before trekkers start their treks. A lot of trekkers end up frustrated when we turn them around because of a severe rise in blood pressure.

It’s an often misunderstood concept, yet something extremely prevalent among trekkers.

Lakshmi Selvakumaran, our Head of Learning and Development team, estimates that there is at least one person with high blood pressure when we take BP readings at the start of the trek (that is one in 20).

To understand this topic better, I spoke to a few experts at Indiahikes and outside. I interviewed Dr. Sreelakshmi Thirumoorthy at length. Dr Sree is our go-to medical practitioner. She is a high altitude trekker and a keen researcher on the effects of high altitude on human physiology.

I also spoke to Sandhya UC, the co-founder of Indiahikes, Vijeet Shaw, a senior Trek Leader at Indiahikes and Reena Shah, an experienced high altitude trekker and physiotherapist.

How does altitude affect blood pressure levels?

“Having observed trekkers for over 12 years, I can say there is a direct impact of altitude on blood pressure,” says Sandhya UC, co-founder of Indiahikes.

“We’ve seen that trekkers who have completely normal readings in the plains show higher BP readings when they reach the base camp. Many of them are surprised by this. But this is normal at high altitude,” continues Sandhya.

Trekker and physiotherapist Reena Shah agrees. “My BP shot up to a reading of 190 (systolic) right at the base camp of Kedarkantha. I have a known case of hypertension. But it was in control without medication for over 4 months before my trek. I have been trekking for many years, and I’ve seen this happen to me at Sar Pass, Hampta Pass and most of my other treks,” she adds.

While it’s normal for one’s BP to rise, it gets worrying when it rises beyond a certain point.

“We have seen that trekkers with uncontrolled blood pressure are more susceptible to strokes and heart attacks,” says Sandhya, who has been witness to such a situation herself, when a trekker suffered a cardiac arrest without warning. Only later did we learn from his family that he had an existing issue of hypertension. 

“Your pulse increases considerably when you climb to high altitudes. It is your body’s way of acclimatizing. Along with a high pulse rate, such high exertion can be detrimental for those with high blood pressure,” she adds.

Reena adds, “It’s also medically known that blood pressure is generally higher in winter or cold temperatures. Because of the low temperatures, your blood vessels narrow down. This means more pressure is needed to push blood through your arteries and veins. So when you’re on a high altitude trek in the Himalayas, it’s natural for one’s BP to rise, especially those who are already hypertensive.”

Since high BP has no observable symptoms, it can get even riskier. This is why our Trek Leaders always carry a sphygmomanometer in their high altitude medical kits.

Your pulse increases at high altitudes to acclimatize better. Along with an increased pulse and high exertion, high blood pressure could put you at risk.

“Frankly, there aren’t too many medical studies on how altitude affects blood pressure. But our Trek Vitals app data, which we are studying now, will be crucial in helping us understand the effects of high altitude on blood pressure,” says Sandhya.

For a detailed understanding of what happens to your body on a high-altitude trek, click here.

I have high blood pressure. Can I sign up for a high altitude trek?

The short answer, according to Dr.Sreelakshmi, is YES, you can. We’ve had many trekkers with a history of high blood pressure trek with us successfully.

If your blood pressure is under control and stable, and you have been engaging in regular physical activity, you should have no problem going for a high-altitude trek.

If you have poorly controlled or very labile hypertension, you should consult a doctor, get your blood pressure under control for at least one month before heading out to the mountains.

“This is where I would suggest that trekkers with a history of hypertension start off with easier treks that climb to just around 12,000 ft. These treks would help them test the waters at high altitudes, yet, they’d be able to exit quickly in case the need arises,” advises Dr. Sreelakshmi.

This table will give you an understanding of whether or not you can trek with your history of Blood Pressure

Based on clearance from the doctor and BP levels are stable and lower than 160/100 at least a month prior to the trek. Incorporate a strict diet along with a daily exercise routine

What are the blood pressure guidelines that Indiahikes follows?

 At Indiahikes, we take blood pressure readings of all our trekkers at the base camp on the first day of the trek.

Our criterion is that your blood pressure readings are lower than 160/100 before setting off on a trek.

This number has been decided upon after consulting with medical experts and our experience with trekkers with high BP or heart conditions.

Those who have readings at or just slightly above the cut-off mark are encouraged to take an extra day to acclimatize to see if their blood pressure readings fall within our permissible limits. If possible, they can even join the next group heading for the trek.

While this might be disappointing for trekkers, we believe that the health and safety of those trekking with us come first and foremost.

Indiahikes Trek Leaders take down blood pressure readings of all trekkers at the base camp. They keep a close eye on trekkers with high BP and return trekkers whose BP rises above 160/100 mm Hg.

On the other hand, our senior Trek Leader, Vijeet Shaw, brings my attention to the possibility of blood pressure levels dropping low during a trek.

While low blood pressure levels can be brought up by giving food and medication, readings of below 100/60 are considered a danger sign, and trekkers are advised to head back to base camp.

As Vijeet quite simply points out — The mountains will always be there! Your life and safety are of higher priority.

Did you know? You might have noticed that your blood pressure reading has two numbers. E.g., 110/75 mm Hg. The first number is the systolic blood pressure and measures the pressure on your arteries when your heart beats. The second number is the diastolic blood pressure and calculates the pressure on your arteries when your heart rests between beats.

As someone with a history of high blood pressure, how can I get ready for a high-altitude trek?

There are several things you can do to prepare yourself for a high-altitude trek.

1. Get a green signal from your doctor —  Share your plans to go on a high-altitude trek with your doctor so that they can make modifications to your current regimen, if necessary.

2. Exercise regularly —  We can’t stress this point enough. Regular physical exercise of any kind, makes your heart stronger. It helps to pump more blood with less effort. Hence, the force on your arteries decreases, lowering your blood pressure.

Start on an exercise regime at least one month before the trek and stick to it. Indiahikes shares a detailed exercise plan ahead of your trek that is meant to get you ready for the adventure ahead. Try to follow this as closely as you can.

Incorporate brisk walks, short runs, HIIT, endurance training, stair climbs into your daily exercise routine. Plan short day treks near your city. These activities will get your body ready for the actual trek.

3. Practice Pranayama — Many studies suggest that regular pranayama helps control blood pressure levels, particularly amongst those with mild hypertension. But these practices take time to show effect. Lakshmi suggests you make it part of your daily routine as soon as you decide on signing up for a high-altitude trek.

4. Inculcate healthy eating habits —  Stick to a well-balanced diet, high on whole grains, fruits, vegetables, and low-fat dairy products. Cut down on foods that are high in salt, sugar, saturated fat, and cholesterol.

5. Check your BP regularly —  Get your blood pressure checked at least a month before a trek and then at regular intervals to make sure your BP levels are stable. If possible, check your blood pressure levels after a strenuous workout. It will give you an idea of how your body will react on a trek.

6. Start small —  If you are relatively new to trekking, we recommend starting with an easy to moderate trek. This will help your body adapt gradually and give you a good idea of how well prepared you are.

Some of the easy-moderate treks we recommend are Dayara Bugyal, Deoriatal-Chandrashila, Kedarkantha, Brahmatal. Apart from not being too strenuous, these are treks from which you can exit within a matter of hours, if the need arises.

What does Indiahikes do to support trekkers with a history of high BP?

Before your Trek — As soon as you sign up for your trek, your Experience Coordinator gets in touch with you to get to know you better. If you have any health-related issues, let your Experience Coordinator know. Our ECs are all trekkers themselves and have the expertise to guide you towards the right kind of preparation.

At the Base Camp — A blood pressure reading is taken on the first morning of the trek before breakfast. Our Trek Leaders take note of any medical conditions you may have and medications that you are currently on.

During the Trek — If your BP falls between 140/90 and 160/100, you automatically go on our watch list, and our Trek Leaders will keep track of your readings once or twice a day during the trek. If necessary, our Trek Leader may prescribe a low or no salt diet to get blood pressure levels stable and within permissible limits.

The Indiahikes team keeps track of every trekker’s blood pressure during the trek through our specially designed Trek Vitals app.

What precautions should I take during a trek if I have a history of high blood pressure?

1. Communicate with your Trek Leader —  During your Safety Check-In at the basecamp, discuss any health conditions that might need attention with your Trek Leader. Provide a list of all medications you are taking. Remember, the more information we have on your health conditions, the more we will be in a position to help you.

2. Reach your base camp a day earlier — This is so that you give your body enough time to get acclimatized. Make sure you get adequate sleep in the days leading to your trek. Another hack is to take a journey break during your drive to the base camp. Try to stay overnight at a beautiful scenic place that is roughly half-way on your journey.

3. Pace yourself —  As you start your trek, remember that this is not a race. Maintain a steady pace and take breaks for water and energy-boosting snacks. Of course, don’t forget to enjoy the ‘breath’taking views.

4. Go easy on salty foods —  Skip the pickle, papad, and ORS and load up on dals and veggies.

5. Hydrate and rest well — Make sure you drink enough water and get enough shut-eye.

6. Carry an adequate supply of your medications — We advise our trekkers to carry sufficient quantities of their medication. And most importantly, don’t forget to take your medicines as prescribed by your doctor.

At Indiahikes, we have always believed that everyone must trek. We have seen trekkers radically change their lifestyles for the better after their treks — sometimes reversing BP issues, sometimes even diabetes.

Our Trek Leader Vijeet Shaw sums it up for us. He states emphatically, “People with high blood pressure can definitely trek. It needs more awareness and discipline on the side of the trekker.

“As long as you consult your doctor, physically prepare yourself for the adventure and keep a check on your blood pressure readings, you can head out for a high altitude trek.”

If you have always wanted to sign up for a high-altitude trek but hesitated due to blood pressure issues, let us know if this article helped answer some of your questions and concerns.

Many trekkers worry about trekking at high altitudes with high blood pressure. Is it safe? Is it dangerous? Find out from the experts.

Can you Trek at High Altitude with High Blood Pressure?

Dehydration is serious business on a trek. It is one of the biggest ailments that holds back trekkers from completing treks. The symptoms of dehydration are so similar to those of Acute Mountain Sickness (AMS). So, often, trekkers confuse the two. Our founder, Arjun Majumdar explains how to recognise dehydration and what to do about it.

Simply put, dehydration occurs when the amount of liquid a person loses is more than the amount he gains. When on treks, it is easy to get hot and sweat a lot. At high altitudes, because of decreased pressure, you breathe deeper and faster. More water vapour is lost through breathing. The body’s natural response to this is to activate mechanisms to regain normal temperature. Losing heat in this case involves sweating, which again loses vital water stores.

The symptoms of dehydration are (in increasing order of the appearance of the symptom): 

Temperature drop, especially the extremities

At a moderate stage, dehydration can cause abnormalities in sodium and potassium levels in the body. To counter the effects on the body, it is important to drink plenty of water to replace the lost fluids. Dehydration is a serious condition and can need hospitalisation.

Another reason it is important to stay hydrated is that the symptoms are similar to Acute Mountain Sickness (AMS). Confusion with dehydration can be avoided by staying hydrated, allowing for easy recognition of AMS.

If you aren’t drinking enough and think you might be dehydrated, conduct these two simple tests on yourself immediately:

1. Examine your urine. Clear or straw coloured urine denotes sufficient liquid intake. A dark orange or yellow tint means waste is concentrated and so you should drink more, even if you don’t feel thirsty.

2. Lightly pinch a soft area of skin such as the back of your hand and it doesn’t return to its normal position quickly then it is likely that you are dehydrated.

Dehydration is a killer on the hills and very few realize it. At your base camp, you will start to dehydrate just by doing nothing. You need to drink 5-6 litres of water every day on the trek. If you are not used to this, it can be difficult. As a tip, start practising to drink 5-6 litres of water everyday, 15 days before your trek. Never drink more than 500 – 600 ml at a time.

Remedial action: If on the trek, you feel uneasy or short of breath or just tired, perhaps with a mild headache, suspect dehydration. Drink one  litre of water and take a Disprin. If your uneasiness or headache has not disappeared totally in an hour, then you could have been struck by AMS. Talk to your Trek Leader immediately.

How should AMS and dehydration be tackled? Here is a brief info.

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