Mountain Sickness & Digestive Health – September 2024 Archive

When you head up a steep trail most people think about breathlessness or headaches. Few realize that altitude can mess with your stomach and intestines. In our September post we broke down exactly how mountain sickness reaches the gut and what you can do to stay comfortable.

Why altitude attacks your digestive system

At high elevations the air is thin, so oxygen levels drop. Your body reacts by increasing heart rate and releasing stress hormones. Those same hormones slow stomach emptying and can cause nausea, bloating, or even diarrhea. The lower pressure also reduces the amount of gas that stays dissolved in your blood, which means more gas builds up in your intestines.

Another hidden factor is reduced appetite. Your brain gets mixed signals from low oxygen, so you might skip meals or eat less. Skipping food means fewer nutrients are absorbed when you finally do eat, and the gut lining can become irritated.

Common symptoms to watch for include a queasy feeling, frequent burping, cramping after meals, and sudden urges to run to the bathroom. Some hikers notice a metallic taste or an odd sourness in their mouth – that’s your body trying to adjust to less oxygen while your digestive enzymes get out of sync.

Practical tips to protect your digestion

First, stay hydrated but sip slowly. Too much water at once can overwhelm a sluggish stomach; small frequent drinks work best. Add electrolytes to keep sodium levels stable, especially if you’re sweating a lot.

Second, choose easy‑to‑digest foods. Think bananas, oatmeal, plain rice, and lean protein. Avoid spicy or high‑fat meals that demand extra digestion power.

Third, eat before you ascend, not at the summit. A light snack 30 minutes before climbing gives your gut time to start working while you’re still at lower altitude.

If nausea hits, ginger tea or a few candied ginger pieces can calm the stomach fast. Over‑the‑counter antacids help with heartburn that sometimes follows altitude stress.

Another handy trick is to keep a probiotic capsule in your pack. Probiotics can replenish good bacteria that get displaced by rapid altitude changes, helping you bounce back quicker after a rough day on the trail.

Finally, give yourself time to acclimate. Spending an extra night at a moderate elevation lets your body adjust, and many digestive issues ease up after you’re accustomed to the thin air.

If symptoms get severe – persistent vomiting, blood in stool, or dehydration signs like dizziness and dark urine – seek medical help right away. Those signs can indicate that altitude illness has moved beyond mild stomach upset.

Our September 2024 article packed all these details into one easy read, so you can prepare for your next mountain adventure without worrying about gut trouble. Keep these tips handy, and enjoy the view with a happy stomach.