How to Prepare for a High-Altitude Backpacking Trip
- Luna DeLamer
- Jun 9
- 6 min read
High-Altitude Backpacking Trip Prep is Not an Option… It’s a Must.
So you’ve crushed a few backpacking trips, feel confident about your gear, your pace, and your ability to power through a tough ascent. You’re ticking through your bucket list of hikes, and you see it..
The BIG one.
The Mount Whitney Trail.
Standing at 14,505 feet, this is your ultimate goal.
You’ve done a bit of elevation before, but nothing like this. Suddenly, you’re hit with the awesomeness of it all.
Then the fear kicks in. The doubt.
“Can I actually do this?”
“Do I have to train?”
“What on Earth do I pack?”
Before you panic-Google “can I train for high altitude in my basement,” take a really deep breath (or a normal breath, if you’re still at sea level), and let’s walk through exactly how to prepare for a high-altitude backpacking trip — without overpacking, overtraining, or overthinking it.
Ready? Okay, let’s do this. Welcome to the world of high-altitude backpacking prep, where oxygen is scarce, your body acts weird, and your favorite energy bar tastes just a little off.
Understanding the Challenges of High-Altitude Hiking
So, what even is high altitude? Let’s break it down. Anything above 8,000 feet (2,438 meters) is typically considered high altitude. Once you’re over 10,000 feet, your body starts to notice.
As you go higher (above 12,000 feet and especially over 14,000), you're not just “hiking with a pretty view.” Think heavier breathing, quicker fatigue, and that fun little sensation like your lungs are training in a thinner atmosphere, which they are. It feels like you’re only breathing out of one nostril, even though both seem to be working fine.
The truth is, some people are severely affected, others aren’t. I’ve seen some people have zero problems, and others well… Not make it all the way up. The most important thing you can do is familiarize yourself with the symptoms of altitude sickness. I am not going to sugar coat this – it CAN kill you. So please read below, learn the symptoms, and turn around if you ever experience any of these.
Common Symptoms of Altitude Sickness
The mild version, Acute Mountain Sickness (AMS), comes with:
Headaches
Nausea
Fatigue
Dizziness
Poor sleep
But if left unchecked, it can escalate to High-Altitude Pulmonary Edema (HAPE) or High-Altitude Cerebral Edema (HACE)—both life-threatening.
That’s why high-altitude trip prep starts before you hit the trail. Prevention is everything. I won’t go into the gory details of what to expect from HAPE or HACE, but trust me, friend, you don’t want to experience it. Now we’ve gotten the big red warning out of the way, let’s move on.
Low-Altitude Hiking vs High-Altitude Hiking
Hiking at sea level? You eat a granola bar, power up switchbacks, and skip merrily along your way.
At altitude?
That same climb feels twice as hard.
You’re not thirsty, but you’re dehydrated.
You lose your appetite, but need to eat.
And small mistakes, like skipping sunscreen or not layering, can have big consequences.
It’s not just about being in shape. It’s about being altitude-aware.
Training and Physical Preparation
Cardio is your new bestie. Preparing for a high-altitude backpacking trip is like training for a marathon: you need cardiovascular strength, muscular endurance, and mental toughness.
Start with:
Trail running or hill intervals
Stair climbs or treadmill hikes (use incline settings!)
Weighted pack walks to simulate real conditions
Aim for 3–5 sessions a week, starting at least 8–12 weeks before your trip.
No hills where you live? No problem. Attend HIIT workouts and spin classes to prep your lungs.
Acclimatization hikes are your secret weapon. If possible, schedule acclimatization hikes at increasing elevations:
Day hikes at 6,000–8,000 feet
Overnight trips at 8,000–10,000 feet
Build gradually, giving your body time to adjust
The general rule? "Climb high, sleep low." Ascend during the day but return to a lower elevation to sleep, especially in the early stages of your trip.
Stretch out your trips with longer distances covered at lower altitudes, and shorter distances at higher altitudes. Do not be afraid to leave your pack for your final summit. That bag (no matter how light it is at sea level) will feel significantly heavier at high altitude.
Don’t Underestimate the Mental Game. High-altitude backpacking isn’t just about lungs, it’s about resilience. Train in uncomfortable conditions: early mornings, cold weather, and fast hikes. Getting mentally tough will help when the air thins at 12,000 feet and you’re still three miles from camp.
Essential Gear and Packing Tips for High Elevations
Pack light, pack smart, pack warm. Your high-altitude backpacking trip prep doesn’t end in the gym. Your gear choices can make or break the experience.
Must-haves include:
Insulated layers (even in summer): Think down or synthetic puffy jacket, wool base layers, and windproof shells.
Gloves and beanie: Temps can plummet at night.
UV-blocking sunglasses and high-SPF sunscreen: The sun hits harder at altitude.
Headlamp with extra batteries: Cold temps kill battery life fast.
Leave behind anything non-essential. That hardcover book? It can wait. Binoculars? Please. But don’t skimp on safety or comfort.
Nutrition and Hydration at Altitude
This one’s tricky. At higher elevations…
You need more calories, but feel less hungry.
You need more water, but feel less thirsty.
So what’s the move?
Pack high-calorie, lightweight snacks (trail mix, energy bars, nut butters).
Make sure to snack consistently, even if you’re not hungry.
Electrolyte tablets are your friend, altitude messes with your sodium balance.
Drink more than you think you need. Aim for 4–5 liters per day, depending on temperature and exertion.
Pro tip: Avoid alcohol and caffeine during acclimatization. They mess with hydration and sleep, two things you desperately need up there.
Lightweight Doesn’t Mean Underprepared
There’s a fine line between “ultralight” and “under-equipped.” You don’t need a luxury item list, but your high-altitude backpacking trip prep should still include:
A solid sleeping system rated for “colder-than-expected” temps.
A stove that works at elevation (not all canister stoves do!).
A map or GPS (cell service doesn’t reach peaks).
A first aid kit with altitude-specific meds (more on that below).
Optional but recommended: acetazolamide (Diamox)—a prescription that helps your body acclimate faster. Talk to your doctor. Or we’ve heard Ibuprofen works too.
Respect the Altitude, Reap the Views
Backpacking in the mountains is an experience like no other. Wild terrain, jaw-dropping views, and the kind of peace that only comes when you're well above the daily grind.
But getting there safely? That takes planning.
High-altitude backpacking isn’t just about logging miles; it’s about understanding what your body needs when the air gets thin, the nights get cold, and every step takes just a little more out of you.
The good news? With the right training, the right gear, and the right respect for the mountains, your high-altitude adventure can be not just doable, but unforgettable.
One Last Thing
If this helped you feel a little more confident about conquering your first (or next) high-altitude backpacking trip, you’re not alone, and you’re not done prepping either.
Because here’s the thing: even if your body and your gear are ready to crush the elevation, that doesn’t matter if you can’t even get to the trailhead.
Getting backcountry permits — especially in high-altitude areas like the Sierra Nevada, Eastern Cascades, or San Juans — is its own uphill battle.
That’s exactly why we created the Pathloom Permit Strategy Guide.
We’ve dealt with the same frustrations, the research rabbit holes, the endless tabs, and the heartbreaking “no availability” messages. We’re even building an app to solve that once and for all. But while we work on that, we’re sharing the strategies we already use to beat the permit game and get into the wild.
Want it? It’s free. All you have to do is help us out by answering a few quick questions, and then it’s yours.
Disclaimer: High-altitude backpacking is not for everyone. The physical demands required to achieve a high-altitude trip are beyond some people’s limit, and that is okay! During training, you will find your limit. For some, that means being unable to complete their planned trip. Celebrate making it as far as you’ve come; that is an incredible accomplishment! Remember: Arrive Alive! There is never shame in turning around. Stay safe, hydrated, and explore on!
