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Thinking about climbing Mt. Kilimanjaro?

An article by Alphonce Kishoke who has climbed Kilimanjaro for several times.

Thinking about Mt. Kilimanjaro climb?

And you wonder if you’re going to make it? When it comes to climbing Kili, the most important question that everybody asks themselves is:

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How difficult is it to climb Mount Kilimanjaro? Can I really do this?
Let me tell you something… Last year I had the lady in my group – She was 62 years old! She made it to the summit.
But that’s not all. She also thoroughly enjoyed every minute of it and insists it was not hard or difficult at any stage.
How do I know all that?
I have my own experiences 2004, 2006. 2010, 2011………
Climbing Mount Kilimanjaro will always be a challenge, but it does NOT need to be a dreadful slog all the way.
There are many things you can do to increase your chances to reach the summit and to make sure you enjoy the trek.
You’ll be spending so much time and so much money getting ready for this, don’t take any chances. Make sure it will be an experience that you will recount many times and that creates memories you will cherish for the rest of your life.
If “mom” can do it, so can you, and I will show you how
Do you need training for a Kilimajaro climb?
And if yes, when should that Kilimanjaro training start? What should you do? And how much of it?
If you dislike gyms, jogging, huffing and puffing, if you dread the idea of following a strict Kilimanjaro training program to get yourself into shape, then I have good news for you:
You don’t need any of that!
Mind you, if you like it it’s not going to hurt…
But you can’t train for a Kilimanjaro climb in the gym or on an exercise machine.
So, you don’t need to be super fit to climb Kilimanjaro. You do need to be fit enough to walk, because that’s what you will be doing. A Kilimanjaro climb is a very slow walk, all the way…
But that does not mean you need no Kilimanjaro training at all!
And no matter how many years you’ve been running marathons, you are no better prepared for this adventure than any other person of average fitness.

The Best Kilimanjaro Training
Pretty much everyone is able to walk slowly. But few people are used to walking for many hours, several days in a row, as required when trekking up Kilimanjaro.
Do you know what it’s like to start a new job where all of a sudden you have to stand all day? Say, behind a counter? It’s not something that you need to be fit for. But it is something your body has to get used to. And the first days will be awful and you will be dead tired when you get home, and your legs will swell up and hurt…
It’s similar with training for a Kilimanjaro climb. You don’t need to be exceptionally fit, but you do need to get your body used to the particular demands of this hike. Otherwise the first days will be so tiring that you will have no energy left when it counts…
So, the best Kilimanjaro training is to simply walk.
Walk as often as you can and as much as you can. Wear the boots you will be wearing on the climb. (If they are newish then this is very important!) Wear the day pack that you intend to take.
If you’ve never done much hiking, start a few months before your departure date and start slowly. Look for nature trails, uneven ground, head for hills and mountains if there are any within your reach.
Only if this is something that you would enjoy, of course. Go to places that you would like to see anyway. Make your Kilimanjaro training enjoyable and you will be doing more of it.
Use the weekends to do full day hikes and if possible overnight hikes. You don’t have to log mega kilometers and you don’t have to walk fast. But you should be able to walk in hilly country for 6-8 hours, and then get up and do it again the next day.
If you can do that, and then return to the office on Monday feeling fine, then you are also fit enough to climb Kilimanjaro.
(Your days on Kilimanjaro will be shorter but you will be affected by the altitude, so building up a bit of extra stamina sure won’t hurt!)

Unfortunately sufficient fitness is no guarantee that you will reach the top, because there is also the issue of altitude sickness on Kilimanjaro…

Altitude Sickness on Kilimanjaro
It is not the lack of fitness that prevents people from reaching the summit of Kilimanjaro, it’s altitude sickness!
If you reach the top of Kilimanjaro depends more than anything else on how you cope with the altitude.
And how you cope with the altitude is not a matter of random luck! There are many things you can do to avoid the symptoms of acute mountain sickness when climbing Mount Kilimanjaro.
When you research altitude sickness you often read that it affects people randomly, regardless of age or fitness level.
You may also come across data giving percentage numbers for how many people develop dangerous altitude sickness symptoms at certain heights, and the numbers may look scary.
You have to understand how researchers get these numbers.
Scientific studies of altitude sickness are done by taking a number of people from sea level to a certain altitude and then measuring how they react. Yes, they react randomly, and yes, if you take someone from sea level directly to 3500 meters then there is a good chance that they won’t feel too sprightly at the end of the day.
The difference during a Kilimanjaro climb is that hopefully you will NOT take yourself from sea level to 3500 meters that fast.
The key to preventing altitude sickness on Kilimanjaro is taking your time. Altitude sickness is not just a result of the absolute height you are at, it also depends how fast you got there!
Even though our susceptibility to extreme altitude varies and is impossible to predict, we do know that the body adjusts to it eventually. There are many things you can do before and during a Kilimanjaro climb that will lessen the risk of altitude sickness symptoms.
What is altitude sickness?
Altitude sickness is a range of symptoms that can occur when someone ascends to a high altitude too rapidly, without sufficient acclimatization.

The body can adjust to the reduced air pressure at higher altitude, but only at a rate of about 300 m (1000 ft) altitude gain per day. If you ascend faster, and everybody climbing Kilimanjaro will, then you may develop altitude sickness.
There are three main forms of altitude sickness:
AMS (Acute Mountain Sickness) is very common when climbing Kilimanjaro.
HAPE (High Altitude Pulmonary Edema) is a fluid build up in the lungs.
HACE (High Altitude Cerebral Edema) is fluid build up in the brain.
Both HAPE and HACE are potentially fatal but are thankfully extremely rare during a well planned Kilimanjaro climb.
What exactly causes the individual symptoms of altitude sickness is still not fully understood.
There is also a range of other symptoms you are likely to experience during a Kilimanjaro climb due to the altitude. They are considered normal and shouldn’t worry you:
•You breathe faster,
•you are out of breath sooner,
•you may experience periodic breathing at night (where you stop breathing for up to 15 seconds, and then breathe very fast to make up for it, scary but harmless),
•you may wake up frequently at night,
•you need to urinate a lot more often.
None of those symptoms are altitude sickness.
What are the symptoms of altitude sickness?
The symtpoms of AMS are headaches, loss of appetite, nausea, vomiting, sleeplessness, fatigue, dizzyness. Everybody can expect to experience at least some of these symptoms in a mild form.
The most obvious symptoms for HAPE are extreme breathlessness, even at rest; rattling breath, coughing with pink froth and blue lips or finger nails.
HACE becomes apparent as a lack of coordination, inability to walk in a straight line, confusion and irrational behaviour (to the point of not acknowledging the symptoms).

How dangerous is altitude sickness?
The symptoms of acute mountain sickness as described above are self limiting and not dangerous. In fact, your guides may tell you during the briefing not to worry, that it is totally normal to be throwing up repeatedly during that last final push top the summit. Nice…
However, if you do experience symptoms, your guides should also keep monitoring you, because AMS can progress to one of the more severe forms of altitude sickness.
HAPE and HACE are potentially fatal! Make sure that you always remain in contact with your guides and let them know exactly how you are feeling. Also keep an eye on your climbing partners, since people suffering from these severe conditions may not be able to correctly assess their own condition.
Anybody experiencing symptoms that could indicate HAPE or HACE needs to descend IMMEDIATELY or they will die.
But please don’t panic now. As I said above, these conditions are extremely rare, provided you act sensibly when on the mountain. What I mean by sensibly is explained on the page about preventing altitude sickness on Kilimanjaro.
Who gets altitude sickness?
Anybody can get altitude sickness. There is no way to predict how your body will react if exposed to high altitude without proper acclimatization.
Susceptibility to altitude sickness is random. Fitness is no protection. People who are extremely fit and exercise a lot get it just a easily as couch potatoes.
Men appear to be more susceptible than women, especially young and fit men. (Competitiveness and the desire to show off plays a part in this. Men will often ascend faster. Too fast.)
Older people seem to be less susceptible. (Older people will ascend more slowly, and nothing protects you better from altitude sickness than ascending slowly.)
When do you get altitude sickness?
Highly susceptible people can experience symptoms from 2500 m (7000 ft) onwards, in rare cases even below that. The chance of developing AMS increases with the height but the rate of altitude gain is even more important.

Mt. Kilimanjaro is 5895 m (19340 ft) high. Pretty much everybody on a Kilimanjaro climb will experience some symptoms of altitude sickness during that last push to the summit.
There are other factors that increase the likelihood of altitude sickness, apart from the absolute height itself:
•Rate at which a height is achieved (the faster you ascend the bigger the risk of developing symptoms, this factor is more important than the absolute height itself!)
•Time spent at height (symptoms start appearing within 6-10 hours though they can be delayed)
•Physical exertion
Symptoms of acute mountain sickness typically take one or two days to disappear. If you keep ascending they may not go away. For most people the symptoms come and go during the day, disappear overnight, only to come back the next day as the climb continues.
AMS can be very unpleasant, but with the right preparation and at a sensible pace, most people can climb to at least the last camp below the crater rim (around 4700m). It’s that last push to the summit where AMS becomes the make it or break it issue.

What to do during a Kilimanjaro climb
Pole pole!
That is Kiswahili for “slow and steady” and you will hear it day in, day out.
It’s the single most important thing to keep in mind during the climb. I can tell you now, no matter what you expect, you will be surprised when you see just HOW slow your guides make you walk. Everything on Kilimanjaro happens in slow motion.
You walk so slowly, the first days it seems ridiculous. You may even feel you just CAN’T possibly walk THAT slowly. (If you have that problem, breathe through your nose only. That’ll slow you down.)
Soon you will notice some changes. You stop for a photo and catching up with your group leaves you breathless. Drinking from your camel back while walking becomes an effort. The slow, slow speed does not seem so slow any more…

Whatever happens, do avoid exertion at all cost. Falling behind the group? So what? That’s why bigger groups have several guides.
Do not be tempted into speeding up because others are walking faster. (Serious altitude sickness is more common in groups than it is during private climbs!)
Another group overtaking? Let them! You will pass their crumpled bodies soon enough…
There is NOTHING to gain on Kilimanjaro by being the first.
Do you know which group has the lowest success rate? Young males between 20 and 30, exactly the people you think would do the best.
But they overestimate the role of fitness and underestimate the mountain. Often they feel they have to lead, they don’t like being overtaken, and being the strongest and fittest makes it just sooo easy to walk too fast.
Do you know that older people have a good success rate? They are wiser than that. And many of them just aren’t fit enough to make the mistake of walking too fast.
Extreme fitness can be a trap. You don’t feel the strain, but your body uses lots of oxygen all the same.
Ok, I think you got the message. Pole pole!

A few more tips on climbing Kilimanjaro
…and avoiding altitude sickness
The first point is very important for avoiding altitude sickness and your guides will likely keep reminding you:
Keep drinking! It’s VERY easy to dehydrate at altitude without noticing. The air is very dry so you breathe off more moisture. Also, your body adjusts to the high altitude by eliminating more water. Keep replacing it.
Also make sure you eat plenty! Most people lose their appetite at altitude, but the cold weather and the long days mean your body burns through a lot of calories. Keep replacing them. You will need them. High carbohydrate foods are better than fatty foods. (Any good tour operator will have considered that in their shopping and meal planning.)

And keep warm! The correct gear is a must, not just because shivering isn’t nice and hypothermia dangerous, but also because staying nice and toasty will lessen your risk of succumbing to altitude sickness.
Keep your day pack light. Only take what you really need. Every extra kilo needs extra oxygen to carry.
And last but not least, avoid alcohol, tobacco, and most definitely do not touch sleeping tablets! Or you may not wake up again…
And that’s about it. Even if you are not in a position to afford extra preparation for the altitude (e.g. a Mt. Meru climb), if you are healthy, pick a good route and operator, arrive a couple of days early and take on board all of the above tips, you have a very good chance of making it to the summit.