How to Acclimate Properly for the Salkantay Trek

Conquer the 4,630 m of the Salkantay Pass with safety, preparation, and confidence 🏔️

Hiking the Salkantay Trek to Machu Picchu is a transformative experience. But it’s also a real challenge: you’ll reach altitudes of over 4,600 meters above sea level, cross cold and windy areas, and experience abrupt changes in weather.

The key to enjoying this trip without suffering from altitude sickness (soroche) is to ACCLIMATE PROPERLY.

In this SUPER COMPLETE guide you will learn:

How acclimatization works on a physical and scientific level
How many days you need and what to do each day
Advanced breathing techniques
Tips for different types of travelers
What to eat and what to avoid
What medications to use with a doctor’s approval
What to do if symptoms appear
How to acclimatize DURING the trek
Psychological, emotional, and training tips
A list of mistakes 90% of travelers make
Recommended illustrations (with SEO-friendly ALT TEXT)

🌍 1. Why does altitude affect the Salkantay Trek so much?

The Salkantay Trek reaches its highest point at the Salkantay Pass (4,630 m). At this altitude:

There is 40% less oxygen than at sea level.
Atmospheric pressure decreases.
The lungs have to work harder.
The heart rate increases.
The blood carries less oxygen with each breath.

For most people, altitude causes:

rapid breathing
dizziness
headache
sudden fatigue
shortness of breath
nausea
insomnia

But most importantly: the body can adapt.

It just needs time and the right techniques.

❤️‍🩹 2. What exactly is acclimatization?

Acclimatization is a physiological process where your body adapts to the lower oxygen pressure.

These are the 6 main changes that occur when you adapt:

1️⃣ Increased red blood cell production

The bone marrow produces more red blood cells that carry oxygen.

2️⃣ Increased heart rate

The heart pumps more blood to compensate.

3️⃣ Deeper Breathing

The lungs increase their capacity to take in oxygen.

4️⃣ Capillary Expansion

The body creates additional micro-blood vessels.

5️⃣ Activation of Erythropoietin (Natural EPO)

Stimulates the production of blood cells.

6️⃣ Blood pH Regulation

Helps maintain a proper balance in respiration.

This process takes between 24 and 72 hours at moderate altitudes
and longer at extreme altitudes.

That’s why you CAN’T arrive in Cusco and do Salkantay the next day.

📅 3. How many days do you need to acclimatize? (According to altitude experts)

After analyzing mountaineering medicine studies:

⭐ Minimum recommended → 2 days
⭐ Ideal and safe → 3 days
⭐ For sensitive individuals → 3 to 4 days
⭐ Well-trained athletes → 1 day (not ideal)

The important thing is that your body goes through a gradual adaptation process before unexpectedly reaching Soraypampa (3,900 m).

🧭 4. Master Acclimatization Schedule

📆 Day 1 – Arrival in Cusco (3,399 m): Initial Acclimatization

✔ What to do:

Rest for 2–4 hours
Take a gentle walk in the city center
Drink coca or muña tea
Eat a light meal
Go to bed early
Drink at least 2–3 liters of water

✔ Ideal activities:

Plaza de Armas (Main Square)
San Blas neighborhood
San Pedro Market
San Cristóbal viewpoint (climb very slowly)

❌ Avoid:

Alcohol
Running or climbing stairs quickly
Fatty foods

📆 Day 2 – Active Acclimatization: Controlled exposure to altitude

✔ What to do:

Take a gentle walk to Sacsayhuaman
Take short tours within Cusco
Climb hills at a slow pace
Eat carbohydrates
Hydrate every hour

✔ Activities Recommended:

Qenqo
Cristo Blanco
Puka Pukara

📆 Day 3 – Deep Acclimatization (highly recommended)

This day makes all the difference in avoiding altitude sickness.

✔ Perfect Activities:

Sacred Valley Tour
Tambomachay Hike
Chinchero Walk (3,800 m)
Your body will get used to ascending and descending at different altitudes, which accelerates natural acclimatization.

🍽️ 5. Ideal Diet for Acclimatization

🥗 IDEAL FOODS:

Quinoa soups
Hot soups
Grilled chicken
Cooked vegetables
Pasta
Bread
Fruits for energy
Carbohydrates help because they require less oxygen to be digested.

🍽️ FOODS TO AVOID:

Red meat
Heavy meals
Spicy foods
Fried foods
Junk food

🫖 ANDEAN INFUSIONS:

Coca tea
Muña (a type of mint)
Anise
Ginger
These infusions aid digestion and oxygenation.

🚫 6. Alcohol, cigarettes, and coffee: How do they affect you?

❌ Alcohol:

Dehydrates you
Increases headaches
Disrupts sleep
Affects blood pressure
Avoid it for the first 48 hours.

❌ Cigarettes:

reduce lung capacity
hinder oxygenation

☕ Coffee:

can be consumed, but in moderation
avoid more than 1–2 cups on the first day

🧘‍♂️ 7. Advanced Breathing Techniques

🫁 1. Deep Diaphragmatic Breathing

Increases lung capacity.

Perform 5 cycles every 2–3 hours.

🧘‍♂️ 2. Wim Hof Method (gentle high-altitude version)

Inhale deeply
Exhale slowly
Repeat 30 times
Don’t hold your breath too long at high altitude.

🧗‍♂️ 3. Step-Breath Technique

For strenuous ascents:

2 steps – 1 breath
3 steps – 1 breath

⚠️ 8. Warning Signs: Mild, Moderate, and Severe Symptoms

🟡 Mild:

Headache
Low energy
Slight dizziness
Loss of appetite

🟠 Moderate:

Persistent pain
Nausea
Lack of coordination

🔴 Severe (DANGER):

Repeated vomiting
Confusion
Difficulty walking
Bluish lips

👉 You must DESCENT immediately.

💊 9. Recommended Medications

Acetazolamide (Diamox):

Accelerates acclimatization
Decreases intracranial pressure
Aids in sleeping at altitude

Sorojchi Pills:

Relieve mild symptoms

Ibuprofen / Paracetamol:

For headaches

Supplemental Oxygen

Available at Salkantay camps.

🏔️ 10. How to Acclimatize DURING the Salkantay Trek

🥶 DAY 1 – SORAYPAMPA (3,900 m)

Walk slowly
Use trekking poles
Avoid rushing to reach Humantay Lagoon
Stay hydrated

❄️ DAY 2 – ABRA SALKANTAY (4,630 m)

The toughest day.
To avoid altitude sickness:
Ascent in a zigzag pattern
Use deep breathing
Eat small snacks
Avoid constantly looking upwards (mental fatigue)

🌿 DAY 3 – CHAULLAY (2,800 m)

The altitude decreases → your body improves considerably.
Here, the risk of altitude sickness is reduced.

🌴 DAYS 4 and 5 – HIGH JUNGLE AND HOT SPRINGS

Abundant oxygen → better energy, better mood.

🧠 11. Emotional and mental acclimatization

Your mind helps you more than you think.

✔ Avoid comparing yourself to others

Every body is different.

✔ Maintain a positive attitude

Reduce anxiety → improve breathing.

✔ Take mindful breaks

Observe the scenery
Breathe
Give thanks
Keep going

👥 12. Acclimatization according to traveler type

🧗‍♂️ Athletes

recover faster
risk: going too fast

🧳 Backpackers

tend to have more experience at altitude

👵 Over 50s

acclimatization is slower
important: walk gently and drink water

❤️‍🩹 People with health problems

should consult a doctor
use preventative medication

❌ 13. Mistakes most travelers make

Arriving in Cusco and climbing Humantay on the same day
Not sleeping well
Eating heavy meals
Walking fast to “not fall behind”
Forgetting snacks
Not using trekking poles
Not communicating symptoms to the guide
Listening to other travelers who say “it’s not nothing”

🌡️ 14. Does the weather affect acclimatization?

Yes.

Dry season:

extreme cold at night → more effort
faster dehydration

Rainy season:

humidity → heavier breathing
faster fatigue

🎒 15. List of items that aid acclimatization:

coca leaves
muña (a type of mint)
sorojchi pills (altitude sickness pills)
gloves
hat
snacks
camelback (hydration pack)
trekking poles
rain poncho

Proper acclimatization is not a minor detail: it is the fundamental pillar that defines how you will experience the Salkantay Trek. This challenging trek, which reaches 4,630 m at the Salkantay Pass, demands respect, conscious preparation, and a gradual process so that your body can adapt to the altitude safely.

Every step you take before the trek—from resting in Cusco, drinking enough water, eating properly, and practicing breathing techniques—makes a real difference to your physical performance, emotional well-being, and safety on the mountain. Altitude is not an insurmountable obstacle; it’s part of the Andean charm and the profound connection with the sacred territory of the Apus (mountain spirits).

By following these recommendations, you can:

significantly reduce the risk of altitude sickness,
maintain your energy throughout each day,
improve your breathing in challenging areas,
enjoy the glacial landscapes of Salkantay,
and arrive at Machu Picchu strong, proud, and fulfilled.

Remember: the mountain always rewards those who respect its rhythm. Acclimatizing with time and patience not only protects your health but also transforms your adventure into a much more human, mindful, and memorable experience.

If you prepare well, the Salkantay Trek won’t just be a hike… It will be a story you’ll carry with you for a lifetime.