Physical Fitness

Hiking the Inca Trail fully is “possible for all ages as long as you are fit.” The trail is nearly 30 miles long, but incredibly rewarding, especially considering the exhilarating prospect of seeing the lost city of Machu Picchu for your efforts.

Here are fitness & personal care considerations:

• Take your pre-trek training seriously. Start a minimum 2 months in advance if you already have a fitness routine you follow... otherwise consider starting 3 to 6 months before your trek if you don't train actively, or work behind a desk all day long. 
• Break in your hiking boots before you go and be familiar with your hiking gear. Breaking in new hiking boots is absolutely critical and is the difference between hiking bliss or hiking blisters. If you are purchasing gear specifically for this trip, spend time with that gear before you’re out using it. Make sure things like day packs and rain gear fit and don’t cause discomfort or annoyance while in use. Small annoyances have a way of growing into the-only-thing-you-can-think-about 8+ miles in. Wear and use the clothes, shoes, packs, sunglasses, sunscreen, underwear that you'll be using on your trek while you train.
• Take care of your toes and feet. They will carry you to Machu Picchu, after all, so get in the habit of cutting your toe nails, and inspecting your feet carefully. Bring toe nail clippers on the trek, too!

Altitude Sickness

Altitude sickness is an unpredictable condition. You might easily think it is just jet lag or feeling under the weather, but if you are in a mountainous region and you start to feel ill, it will most likely be altitude sickness, the effects of which can ruin an enjoyable holiday.

Occasionally referred to as mountain sickness, altitude sickness is mainly caused by walking or climbing to a higher altitude too quickly or staying at that height for too long. When you go to higher elevations, the air pressure surrounding you drops, and there is less oxygen available. The number of oxygen molecules per inhalation decreases. If you live in a place that is positioned at a moderately high altitude, you will get used to the air pressure. But, if you keep climbing to higher heights, your body will need time to adjust to the change in pressure. As you continue rising without acclimatizing, fluid can build up in the lungs and brain.

There are three forms of altitude sickness:

1. Acute Mountain Sickness (AMS) is the mildest form, it is typically what most trekkers experience.
2. High Altitude Pulmonary Edema (HAPE) is the accumulation of fluid in the lungs that can be very risky.
3. High Altitude Cerebral Edema (HACE) is the most severe kind of altitude sickness and occurs when there is fluid in the brain.

The severity of altitude sickness symptoms depends on several factors, including the age, weight, blood pressure, and overall fitness of an individual. How fast a person climbs to 8,000 feet and the amount of time spent at a high altitude are also contributing factors.

Symptoms of Altitude Sickness

• headache
• dizziness
• nausea
• vomiting
• fatigue
• shortness of breath
• problems with sleep
• low appetite

These symptoms usually show within twelve to twenty-four hours of reaching a higher elevation and then get better within a day or two as your body acclimatizes to the altitude change. If the symptoms you feel get more intense and are characterized by a cough, confusion, and loss of coordination, you have developed a severe form: either HAPE or HACE. These forms of altitude sickness require medical attention immediately as well as moving to a lower altitude.

We encourage all of our trekkers to include at least two days in Cusco before starting their trek for time to acclimate to the new altitude.

Avoid Altitude Sickness

1. Stay hydrated! Drinking lots of water really helps to adjust to the altitude
2. Arrive in Cusco early and relax in the altitude. This gives your body time to adjust before exertion.
3. Take fitness seriously. Ensure that you've properly prepared for your trek at home.