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Food and Rations
Camping food during the climb will be prepared by employees that accompany climbers on their journey up the mountain. Despite the adverse conditions at most campsites, staff will go out of their way to ensure that climbers are always provided with decent meals.
Breakfast typically consists of porridge, eggs, toast and fruit to give climbers the energy they need to begin the day and help with the symptoms of altitude sickness. Lunches are usually eaten en route to the next campsite, and therefore consist of sandwiches and fruit. Dinners are prepared using the freshest ingredients possible and include meat, Carbohydrates and vegetables.
Whilst supplies for the meals will be carried by Porters, it is up to climbers to pack their own snacks into their rucksacks. When energy levels are low, carbohydrate and glucose based snacks such as dried fruit, chocolate, seed bars and sucking sweets may very well prove to be nothing short of lifesavers. Mini packets of hot chocolate will also provide energy, warmth and comfort during icy evening around the campfire.
Even more essential to hikers' wellbeing than food is their consumption of liquids. Dehydration can occur easily due to the amount of fluid being lost through respiration, perspiration and increased urination as a result of altitude. Doing a urine check is one of the most effective means of checking for dehydration, as a sufficiently hydrated individual's urine will always be pale yellow in colour. Anything darker is a warning sign that the body's kidneys may be taking strain due to insufficient water levels.
Typically, one should drink at least three litres of water a day, excluding that which is consumed during mealtimes. This figure will however vary according to body size, Fitness Levels and Altitude. Hikers should ensure that they always keep water supplies within reach and stop to drink at regular intervals. At higher altitudes, where water supplies are scarce and purification becomes necessary, it is vital that instructions on purification tablets are strictly adhered to.
On the summit day, water supplies should be plentiful and should be stored as close to the inside of rucksacks as possible so as to prevent freezing. Similarly, packing a large quantity of food to snack on is strongly advised, as hiking time typically exceeds 12 hours and energy supplies deplete quickly in the severe conditions on the mountain. Remaining hydrated at all times and supplying ones body with sufficient fuel will greatly increase chances of a successful summit.
Kilimanjaro Climbing Fitness Sticking to a fitness programme in the months prior to climbing Kili is a vital part of preparation. It is true that attempting to become as fit as possible may not ultimately help with the prevention of AMS. What an increased level of fitness will do however is ensure that the body's ability to cope with the change in atmospheric pressure is amplified, making both Acclimatisation and the walking itself far less strenuous.
More important than anything else when it comes to climbing is one's cardiovascular (CV) fitness. Cardiovascular fitness refers to the fitness level of the most important muscle in the body- namely the heart. Exercising for between 20 and 40 minutes approximately 4 times a week will significantly increase CV fitness, leading to more efficient oxygen consumption by the tissues of the body. This will result in the more effective use of energy supplies, substantially improving ones chances of a successful summit attempt.
Activities such as jogging, cycling, swimming and racket sports all increase the heart rate and improve CV fitness. The best option is to attempt to include activities that one enjoys, which will improve the chances of actually continuing with a programme. Performing the same exercise every time is not recommended, due to the fact that sooner or later the body becomes accustomed to the training and thus is no longer challenged by it.
Effective methods of training include cross training and interval training respectively. Cross training involves performing at least two different forms of exercise in one session whilst interval training includes varying ones effort level substantially every couple of minutes during a single session. Both of these techniques keep the heart challenged on an ongoing basis, ensuring that CV fitness is constantly on the increase.
The closer it gets to the commencement of the trip, the longer cardio sessions should last. Ideally, a month before the climb is due to commence, one should be training for around 45 minutes at least three times a week. Closer to the commencement of the trip, it is advisable to include activities such as hill climbing and hiking in ones programme. Any training that is similar to the experience that will be had on Kili will be beneficial, even a short hike every second weekend. Purchasing a Backpack long in advance and taking it along on 'practise runs' will help to prepare the body for the conditions that it will experience on the mountain itself.
A day or so before heading off on their Kilimanjaro adventure, it is recommended that travelers cease training all together so as to minimise strain on the joints. Upon arrival in Tanzania it is a good idea to go for a brisk walk, which even if very short will kick-start the acclimatisation process and prepare the body for the challenging climb ahead.
Ascending Mt Kilimanjaro involves climbing to an elevation which is some 16 000 feet above sea level. The amount of time your body has to adjust to this change will depend on the route which you have elected to travel. This can range from anywhere between four to eight days. For obvious reasons, the slower the ascent the easier it will be to acclimatize. This often results in unpleasant side effects for those making the climb, including AMS.
The effects of altitude differ from person to person and are virtually impossible to predict. Strangely enough, it is sometimes the Fittest individuals that end up experiencing the severest of symptoms. For most individuals, reduced oxygen levels in the atmosphere begin to take their toll at around 11 500 feet (3500 meters). There is no hard and fast rule however, and the exact levels at which Symptoms begin to manifest themselves, as well as the severity with which they occur vary greatly from one individual to the next.
The human body responds to Altitude and oxygen deprivation in a number of ways. In order to create more red blood cells, the body's 'oxygen carriers', the blood will get rid of any surplus fluid. This occurs through increased urination and exhalation of water vapour. The heart begins to beat faster so as to distribute oxygen more effectively around the body. Breathing becomes deeper and quicker so as to facilitate the maximum inhalation of oxygen possible. In some cases, individuals will have difficulty sleeping and will experience difficulty breathing at night and unusual dreams.
Although it is seen as acceptable for healthy individuals to travel directly from sea level to 11 500 feet, anything higher is considered reckless.
In order to assist the body in acclimatizing effectively, climbers should try to breathe slowly and deeply at all times. They should also ensure that they obtain sufficient sleep and consume plenty of fluids. Consuming Carbohydrates early in the morning will also aid in keeping energy levels high and altitude sickness at bay.
