How Fit Do You Need to Climb Kilimanjaro?

How Fit Do You Need to Be to Climb Kilimanjaro?

Physical and mental health for Kilimanjaro climb

Kilimanjaro Fitness
Being fit is no guarantee for getting to the summit of Kilimanjaro. However, it will certainly help. Even then, it remains true that people in their 80s have successfully summited while extraordinarily fit athletes have failed to summit. The reason for our vagueness? Everyone, whether triathlete or couch potato, is affected differently by the altitude, the strict gatekeeper of Uhuru peak.

One thing is for sure: the fitter and stronger you are, the more you will enjoy the experience.

Cardio training and strong muscles will help you with the daily hiking on the mountain of between five and seven hours. If you can, get out and hike at home whenever possible in the weeks and months leading up to your Kilimanjaro climb. Fill up and strap on your day bag to get used to carrying extra weight, and be sure to wear in your hiking boots too. Hike steep inclines and downhills, do steps and strengthen leg muscles.

Lots of stretching to improve your flexibility before setting off will also help muscles from becoming too stiff when on the mountain. It’s also a good idea to stretch at the beginning and end of the day whilst on the mountain.

For all the work you might put in beforehand, the best advice for physical success is to take it slow when climbing the mountain, however fit you are or aren’t. “Pole pole”, slowly slowly, as we say in Tanzania, will be your mantra on Kili. Your body needs to adapt to the thin air and lack of oxygen at high altitude.

Almost everyone will experience at least some symptoms of altitude sickness at some point. Headaches, nausea and lack of appetite are all part of the game, but can be alleviated with rest, nutritious food and water. Obviously prior training at higher altitude will help in this regard, but it’s still no substitute for walking slowly and rhythmically whilst on the mountain.

Having said all of this, anyone who has successfully summited Kilimanjaro will tell you that mental strength is more important than physical strength and fitness. Keep up a positive attitude, don’t panic or get despondent, follow the instructions of your guides at all times. All of this is key. You can do it.

Note that the minimum age for joining a Kilimanjaro trek is ten years. If you are planning to climb Kilimanjaro with a junior climber younger than 18 years old, please let us know during the booking process.

What is altitude sickness?

Also called Acute Mountain Sickness (AMS), it is an illness that can affect travellers at high altitudes, usually above 2400m (8000 feet) such as on Mount Kilimanjaro. Altitude sickness is the name given to the physiological and symptomatic reactions of the body to the low oxygen pressure (‘thinner’ air) that occurs at high altitude. When oxygen pressure falls, the body reacts by increasing breathing and heart rate and starts to produce more red blood cells. More red blood cells mean more vehicles to carry oxygen in the blood. The body also increases production of an enzyme that causes the release of oxygen from haemoglobin to the body tissues.

Causes of altitude sickness
AMS is caused by reduced air pressure and lower oxygen levels at high altitudes. The faster you climb, the more likely you will get AMS. It is not only the height that matters so much, it is the rate of ascent.

You are at higher risk for AMS if you live near sea level and have had the illness before. Others at risk are those with diseases of the heart/lungs such as chronic bronchitis and asthma, people who are anaemic and those with a history of thromboses. Older people and children are also more susceptible to AMS.

Symptoms of altitude sickness
Your symptoms will depend on the rate of your climb and how hard you push yourself. Symptoms usually start 12 – 24 hours after arrival at altitude and can affect the nervous system, lungs, muscles and heart. It is important to remember that reducing the symptoms is not curing the problem. The symptoms of altitude illness are similar to those of a hangover. Initially it starts with a headache, lack of appetite, tiredness and feeling off balance. Many hikers find it difficult to sleep. Then nausea sets in and vomiting starts. Headaches are getting more intense. If you continue, conditions might deteriorate. Sometimes the lack of oxygen can cause the leaking of fluid into the brain and lungs. High Altitude Cerebral Edema (HACE) and High Altitude Pulmonary Edema (HAPE) can develop. Our guides are very experienced with AMS. They will be monitoring all symptoms and will take a safe and well-informed decision on whether to proceed or descend. Most often symptoms will be swiftly relieved with decreasing altitude.

🚨 Acute Mountain Sickness (AMS) & Health on the Mountain

Severe AMS can become life-threatening if not addressed in time. Watch for warning signs such as blue skin and lips (cyanosis), pale or grey complexion, tightness in the chest, persistent cough or coughing up blood, confusion, decreased consciousness, withdrawal from others, and the inability to walk in a straight line or walk at all. If these symptoms appear, immediate descent is necessary. Your guide is trained to help you make the right decision—always follow their instructions.

🧠 Preventing Altitude Sickness (AMS)

The slower you climb, the better your body will acclimatize. Recognize early symptoms of AMS and inform your guide immediately. If symptoms worsen, descend without delay. Walk at a steady, relaxed pace and enjoy the journey. Drink at least 3 to 4 liters of water each day to stay hydrated. Avoid alcohol during your ascent. Before the climb, consult your doctor for proper preparation, first-aid medication, or iron supplements if you are anaemic. Always remember: the only cure for altitude sickness is acclimatization or descent.

🤧 Colds & Respiratory Infections at Altitude

Climbing while suffering from a cold or flu increases the risk of altitude sickness. Delay your trip if you’re unwell. Colds, flu, and upper respiratory tract infections like pharyngitis, tonsillitis, and laryngitis can worsen at high altitudes. Complications may include sinus infections, ear infections, or bronchitis. Sleep well before your climb, as sleep deprivation weakens your immune system. Note that antibiotics are ineffective against viral infections like the flu.

😷 Stomach Troubles & Hygiene

Traveller’s diarrhoea is rarely dangerous but can make your climb unpleasant. Eat only hot, freshly cooked food. Peel any raw fruits and make sure they’re washed in clean water. Drink only sealed beverages or properly boiled and purified water. Use alcohol-based hand sanitizer before eating. It’s a good idea to carry a doctor-prescribed antibiotic just in case, or use over-the-counter remedies like Lomotil or Imodium to manage symptoms.

🩹 First-Aid Kit Essentials

Your personal first-aid kit should include insect repellent, medicine for diarrhoea, nausea, and headaches, band-aids, antiseptic cream, painkillers, throat lozenges, tweezers, and blister treatment like moleskin or blister plasters. Aloe gel is helpful for sunburn and chafing, while Voltaren gel is good for sore muscles. Pack hand sanitizer, your medical insurance card, prescriptions for any essential medication, and emergency contact information.