Taiwan has over a hundred mountains with elevations above 3,000 meters. Climbing to enjoy the beauty of these peaks has gradually become a popular activity among locals, especially in the crisp autumn air when conditions are ideal. However, negligence can lead to health issues, even life-threatening situations. So, what preparations should you make before a high-altitude climb to ensure a safe and enjoyable experience?
What could happen if you climb a mountain above 3,000 meters without any preparation? And what serious consequences might arise? Dr. Wang Lükai, a family medicine specialist at Han-Ming Christian Hospital, says that the biggest risk of spontaneously tackling high altitudes without prior training is altitude sickness. This condition occurs when the body struggles to adapt to reduced oxygen levels at higher elevations, and the higher you climb, the greater the chance of experiencing it.
No experience, no preparation—rushing up high can be fatal
Altitude sickness includes high-altitude cerebral edema and high-altitude pulmonary edema, both of which can be deadly. Initially, you may experience headaches, dizziness, nausea, vomiting, and physical weakness. If you have two or more of these symptoms, you may be suffering from acute mild altitude sickness. In such cases, you should immediately move to a lower elevation, and most people will recover.
However, if symptoms worsen to include unsteady gait, difficulty breathing, impaired judgment, or hallucinations—signs of high-altitude cerebral or pulmonary edema—and are not treated promptly, they could be life-threatening. Altitude sickness is caused by insufficient oxygen. If you regularly engage in aerobic exercise and have healthy hemoglobin that efficiently transports oxygen, your risk is significantly lower.
In case of an emergency, besides descending and avoiding pushing through the rest of your journey, you can prepare medications in advance. It’s recommended to consult a family doctor or visit a travel medicine clinic where a physician can assess and prescribe preventive medications, including: Diamox (acetazolamide, a diuretic), the steroid dexamethasone (which alleviates symptoms of cerebral edema), as well as Viagra and Cialis (vasodilators that reduce pulmonary arterial hypertension and help prevent high-altitude pulmonary edema, though these are self-paid medications).
Insufficient warm clothing can lead to hypothermia if you get caught in the rain
Hypothermia is also one of the common causes of mountain accidents. Earlier this year, Wu Jiyun, a 36-year-old well-known “bikini hiker,” tragically lost her life during a climb. Aside from being immobilized due to injury, the combination of rainfall and low temperatures likely contributed to fatal hypothermia.
Abnormal temperatures and air pressure at high altitudes can easily cause harm. In winter, the cold brings the risk of hypothermia, while in summer, excessive heat can lead to heatstroke. Here’s how to prevent these: First, ensure you have enough warm clothing, and change into dry clothes if you get wet. To avoid heatstroke, drink plenty of water.
What preparations should you make before a mountain climb?
1. Pre-trip exercise to train cardiovascular function
#Run a marathon: Climbing high mountains is quite similar to running a marathon. Marathon runners are advised to start training three months in advance, and the same goes for mountain climbing. In the three months leading up to your trip, you can train by running a marathon—covering at least a half-marathon distance—to improve your cardiovascular function.
#Start with low-altitude climbs: For example, begin with a 1,000-meter mountain, then progress to 2,000 meters, and after a few climbs, attempt a mountain over 3,000 meters. Low-altitude mountains around 1,000 meters include Yangmingshan in the north, the Bagua Mountain Range in the central region, and Shishan in the south.
#Aerobic exercises: Activities like swimming and cycling are beneficial as long as your heart rate reaches over 130 beats per minute. However, walking and yoga (which offer limited cardiovascular benefits) are not suitable as self-training options before a mountain climb.
2. Boost carbohydrate intake before the trip
#Maintain a healthy diet. In the week before climbing, avoid greasy, spicy foods, and refrain from smoking or drinking alcohol. Stick to light meals as much as possible.
#In the three days before a high-altitude climb, make sure to consume sufficient carbohydrates. The Mediterranean diet is a great choice. Normally, eating foods rich in dietary fiber helps prevent chronic diseases and cancer. But in the three days leading up to a mountain climb, the low-carb version of the Mediterranean diet isn’t suitable because you need ample glycogen. Carb-loading—or significantly increasing your carbohydrate intake—is essential so your body can convert it into energy to sustain you during the climb.
3. Be fully equipped
#For day trips, ensure you have enough warm clothing. Choose breathable, lightweight materials, and opt for light-colored clothes (they absorb less heat in summer and increase visibility).
#It’s best to wear hiking shoes designed for mountain trekking; regular sneakers are often too soft and can lead to injuries if you hit rocks.
#Bring a mobile phone and extra lithium batteries.
#If staying overnight, make sure you have complete gear such as a tent, as well as ample dry food and water.
#Food preparation principle: Focus on carbohydrates like chocolate and biscuits. You can also carry energy gels, similar to those used in marathons, to replenish energy (available at outdoor gear stores). At very high altitudes, it’s not advisable to bring fruits due to their high fiber content, which is harder to digest.
4. Take sun protection and anti-mosquito measures
Choose sunscreen with SPF50++ or higher. As for insect repellent, government-approved options include those containing DEET or Picaridin.
5. Prepare medications
In addition to altitude sickness medication, if you’re on long-term medication, be sure to bring it along. If you’ve had a heart attack but still want to try climbing, carry nitroglycerin for emergencies. Of course, it’s best to consult a doctor beforehand. If your condition doesn’t permit it, don’t push yourself.
6. Monitor weather changes
Start monitoring weather forecasts about a week before your trip. If there are typhoon or heavy rain warnings, carefully assess the risks and avoid traveling if necessary. Especially in winter, heavy rain can easily lead to hypothermia.
Which groups of people should avoid high-altitude mountain climbing?
As for which groups or individuals with certain medical conditions are unsuitable for high-altitude mountain climbing, Wang Likai particularly emphasizes that patients with heart disease, arrhythmia, chronic obstructive pulmonary disease (who tend to experience shortness of breath), and others are not suitable for high-altitude climbing. In addition, those with epilepsy who require long-term medication control should also avoid it.
Does being older mean it's more discouraged? Age is not the main factor; individual physical condition matters more. Some seniors aged 60 or 70 can run marathons just as well as younger people. In principle, age is not the biggest issue. What needs to be considered is that high-altitude mountain climbing is strenuous exercise. If an older person falls ill on the mountain, getting medical help is more difficult and may lead to serious consequences. If you intend to try, make thorough plans in advance.
Avoid challenging overly steep or accident-prone mountains.
# Avoid going alone. The “bikini hiker” is someone who climbs alone and, when something goes wrong, lacks companions to assist.
This can result in losing life-saving opportunities.
# If it’s your first time climbing a high-altitude mountain, it’s safer to go with someone who has extensive experience.
# Especially for extremely steep, accident-prone, and rarely climbed mountains, unless you have sufficient experience, don’t attempt them lightly. Choose mountains that are more frequently climbed by others — they usually have trails and ropes, making the climb safer. In Taiwan, high mountains such as Yushan and Hehuanshan, which are at higher altitudes, are more suitable for climbing in summer. For altitudes between 1,000–2,000 meters, autumn is more appropriate.
For overseas mountain climbing, get a health check and physical assessment first.
Not just domestically, but more and more people want to travel abroad to challenge famous mountains. However, accessing medical care overseas is not as convenient as in Taiwan. If you plan to climb overseas high mountains, in addition to having a doctor assess your physical condition, it’s best to undergo a health check to understand what illnesses you have and what your maximum oxygen uptake is. If you want to challenge higher mountains like Mount Everest, the world’s highest peak, don’t attempt it lightly unless you’re an extreme sports enthusiast.
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