Altitude sickness during Mount Kilimanjaro Climb

Things to Do - Mountain Climbing

One of the important prerequisites of a successful summit attempt is being properly equipped.

Ensure that you are well equipped - read and print our Suggested Checklist below and mark it off, it will be an essential part of your preparation for the climb.

Altitudes are generally defined as ...

High altitude 2,400m - 4,200m
Very high altitude 4,200m - 5,400m
Extreme altitude above 5,400m (Uhuru Peak is 5895m)

During the trek it is likely that all climbers will experience at least some form of mild altitude sickness. It is caused by the failure of the body to adapt quickly enough to the reduced level of oxygen in the air at an increased altitude.

There are many different symptoms but the most common are headaches, light headedness, nausea, loss of appetite, tingling in the extremities (toes, fingers) and a mild swelling of the face, ankles and fingers. These symptoms in a mild form are not serious and will normally disappear within 48 hours, the result of poor circulation or a small leakage of fluid within the body. In serious cases, the leakage can become large and start to fill up the brain cavity (Cerebral Oedema) or the lung cavity (Pulmonary Oedema). Cerebral Oedema is recognised by severe headaches, loss of balance and dizziness leading to coma. Pulmonary Oedema results in the coughing up of pink sputum. Both conditions, if left unchecked, will lead to coma and death unless a rapid descent is made.

Six factors that affect the incidence and severity of altitude illness :

1. Rate of ascent.
2. Altitude attained.
3. Length of exposure.
4. Level of exertion.
5. Hydration and diet.
6. Inherent physiological susceptibility.

Acute Mountain Sickness (AMS) :

The illnesses is commonly encountered at exceptional high altitudes, such as the summit area of Mount Kilimanjaro. Once apparent, can be most effectively treated by immediately taking the affected person to a lower altitude.

The symptoms of AMS include in the order normally experienced; headaches, nausea, anorexia, exhaustion, lassitude, rapid pulse, insomnia, swelling of the hands and feet and reduced urine output. Climbers can take precautions to at least minimize the severity of the illness, by maintaining a slow steady pace from day one, include an extra day of acclimatisation at a high altitude and by drinking at least 3-4 liters of water every day.

Preventative medicine is also available and you should consult your physician for specialist advice.

Fluid build-up may cause a condition known as edema, which can affect the lungs (pulmonary), preventing effective oxygen exchange, or effect the brain (cerebral) which will result in the swelling of the brain tissue. The latter can be lethal if not treated immediately or if symptoms are ignored.

Probably 70% of all people climbing Kilimanjaro will suffer to some extent from AMS. You should familiarise yourself with this condition and take preventative care.

Hypothermia:

Hypothermia or exposure is the lowering of the body's core temperature. Once again prevention is the best cause of action. The correct equipment and clothing is critical in the prevention of Hypothermia. Do not allow your clothing to get wet from either rain or perspiration.

Please visit our Suggested Clothing Sections, for more information on the proper layering of clothing to prevent hypothermia.

Sun related injuries:

About 55% of the earths protective atmosphere is below an altitude of 5000m. Far less ultraviolet light is being filtered out, making the sun's rays much more powerful, which could result in severe sun burning of the skin. It is strongly recommended to use a 20+ sun protection cream at lower altitudes, and a total block cream above an altitude of 3000m. It is also important to wear dark sun glasses preferably with side panels above 4000m in daytime and essential when walking through snow or ice.

6 days Kilimanjaro Marangu Route Africa's highest mountain, Mount Kilimanjaro in Tanzania, lies just three degrees south of the equator and is permanently snow-capped. It offers one of the best opportunities in the world to climb a peak at high altitude without the need for technical cli $1,150 Product unit:piece

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Ik heb 16 dagen gereisd met Bobby Tours; de Kilimajaro beklommen en op safari geweest in Ngorogoro, Serengethi en Lake Manyara. Bobyy Tours is een
goede betrouwbare partner. Alle afspraken worden nagekomen, men zorgt goed voor je en men heeft goede gidsen: Abbas op safari en voor de berg kunnen
wij Simon Mayunga (incl. Saffiri en Bruno) van harte aanbevelen. De lodges tijdens de safari waren geweldig!! Martin van Alfen

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6 Days Kilimanjaro The Machame Route Often called the Whiskey Route this is a scenically beautiful trail, longer and much gentler than Umbwe or Marangu. Our itinerary provides valuable acclimatisation by having shorter walking days during the trek. $1,150 Product unit:piece

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We climbed the Kilimanjaro. It was a wonderfull experiance. We enjoyed it very much. It was very hard but we made it to the top. we had a good guide :
Phillip/ Dotto.

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6 Days Rongai Route Kilimanjaro Climb 6 Days Rongai Route Kilimanjaro Climb, this is the third popular route on Kilimanjaro and involves much shorter approach to Kibo than the Marangu Route. $1,150 Product unit:piece

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Kilimanjaro Climb and Tanzania Camping Safari This Wildlife tour features the safari to the Kilimanjaro Mountain, Ngorongoro Craters, Lake Manyara Wildlife Park and Serengeti Safari Plains. It is based on Budget Camping with Custom built stretch Safari 4x4 Landcruisers. $2,200 Product unit:piece

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we are Annamaria - Giuseppe (Italy). We had a beatiful travel and we want to thank you for all.We were also satisfied with our guides ( Nuru for
Kilimanjaro trekking, Germano and Gaspar for safari): They were always very kind and available with us. THank you for all. We will recommend your
Agency to our friends and we hope to come again in Tanzania.

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Kilimanjaro Climb - Suggested Equipment for Climbing Mount Kilimanjaro

Things to Do - Mountain Climbing

Mount Kilimanjaro Climb - Suggested Equipment for Climbing Mount Kilimanjaro.

The hardest part in planning a trip to a location that you know nothing about is deciding what equipment to bring, and also what not to bring.

Good equipment is vital to a safe and enjoyable climb. Sure, in superb weather conditions you could climb the mountain in a pair of old trainers, your oldest pair of long trousers and with a couple of sweaters thrown in you will only suffer badly during the last night of the ascent. However, let the weather change for the worse, a couple of hours driving rain soon after setting off from the Horombo area, and you could be dead from hypothermia very rapidly.

SUGGESTED LOWER MONTANE FOREST CLOTHING:

Starting out, you will be in synthetic or fleece shorts, a polyester T-Shirt, sock liners with synthetic would hiking / trekking socks, and heavy-duty hiking boots.

SUGGESTED UPPER MONTANE FOREST CLOTHING:

Rain is common, so Gore-Tex jacket and pants are required. A cape is needed to protect the head from the sun. Sun block and lip balm are musts - as are bug repellent, water bottles and a water purifier.

SUGGESTED HEATH AND MOORLAND CLOTHING:

A polypro long underwear top and bottom beneath shorts and a T-Shirt is recommended.

As a suggestion during the trek, a fleece vest or jacket must be kept at ready pauses during the climb. Gaiters are essential through the wet, knee-high grasses at this elevation.

SUGGESTED ALPINE DESERT CLOTHING:

Fleece pants will warm you during the windy nights, which follow the summer-ice days at this zone. A warm sleeping bag will keep you warm for those few hours you get to sleep before making an attempt at the top.

SUGGESTED SUMMIT CLOTHING:

Polypro long, a fleece middle, and Gore-Tez outer.

A balaclava and warm hat will protect the head and line gloves, wind stopper gloves and over mitts protect your hands.

Because the summit attempt day begins at around midnight or 1:0 a.m., you will need a headlamp.

Glacier glasses will keep you from snow blindness when you reach those snows of Mount Kilimanjaro.

As you can see above, because you move from the Africa jungle to arctic tundra in a matter of days, you need many different types of clothing.

You go from dressing in shorts and T-Shirts that are wringing wet with sweat to a layering system topped off by Gore-Tex to endure winds that push the chilly air well below zero degrees.

You will require the correct underwear, thermal hiking socks, gloves (preferably mittens), warm head protection, rain coat, sunglasses and sun protection cream. Also remember your hiking boots, hiking/running shoes (it is not necessary to walk with boots or climbers shoes until the last sections where scree and rocks are encountered), and very importantly, a walking stick / ski-pole. One of the most critical items of clothing is a an outer jacket.You want it to perform the functions of keeping you warm, protect you at temperatures of as low as minus 25 degrees Celsius, keep the wind out and yet still "breath". Try to avoid tight fitting clothing or underwear. This will hamper circulation, causing either cold or discomfort on the mountain. A balaclava will protect your face against cold, wind, sun and snow. Other clothing like shorts, sweaters and T-shirts are strongly recommended, especially during hiking on the lower slopes, when the day temperatures are still high.

The only way to ensure that you are dressed warmly is to follow the principal of wearing the correct clothing layers, starting from against the body. A common mistake made by climbers is to wear almost everything they have and to start off with cotton against the skin. Cotton absorbs moisture perfectly, and moisture trapped against the skin will result in a definite lowering of the body temperature, which could even lead to hypothermia. It is therefore very important to use proper thermal underwear with "wicking" properties (a fabric which has the ability to draw moisture away from the body) and thus enabling it to evaporate to the outside. The middle layer should provide the insulation and a product like polar fleece will be adequate in this regard. The outer layer should be windproof, waterproof and breathable. Products like Ventex, Gore-Tex or Jeantex offer these properties. Short of altitude and physical exertion, cold is one of the most serious obstacles when attempting to summit Kilimanjaro.

FOR THE HEAD :

Hat
The higher you ascend the more the suns rays burn. Something that shades your eyes is best.

Balaclava
...or ski mask made from some type of insulated material with just an opening for your eyes and nose. You will need it for the final ascent.

Sunglasses
A good pair, necessary for both the desert area and for snow blindness at the summit.

FOR THE UPPER BODY :

T-Shirts
Take one for every day you intend to be on the mountain, and one more, just in case.

Upper Clothing
Polo neck long sleeves loose are best, as the thin layers trap air which insulates you. Also bring at least one woolen or fleece jumper.

Jacket
As good as you can afford. There are many insulated materials that are good, Polertex, Gortex/Ventex. Get one that can pack easily with big pockets and a covered zip area. Waterproof is good but not essential. All these features will be appreciated at 4am when you are climbing to the summit :-)

Rain Gear
Simple lightweight rain suit for the rain forest and in case it snows later on. The waterproof leggings will also shield your legs from the wind at the summit.

Gloves
As waterproof and as windproof as possible. Ski gloves are good.

FOR THE LOWER BODY :

Underwear
A change for every day. Even though it's cold you'll still sweat which makes climbing uncomfortable.

Thermal Underwear
A pair of long-johns. If you can't find any, a pair of elastic leggings does the same thing - nobody's going to see them :-)

Shorts
Light jogging shorts are necessary for the first days.

Pants
Trousers or track-suit pants - anything except jeans. Jeans hold the cold close to your body and give off heat very quickly. Also, if they get wet, they are very slow to dry.

Rain Pants
Bring a good pair of rain pants of Gore-Tex or other waterproof material. Try to get a pair that are wind-proof too.

FOR THE FEET :

Socks
Two pairs of light socks for each day you intend to climb. Also bring a couple of pairs of woolen socks for climbing the final stage.

Boots
Probably one of the most important piece of equipment you could bring. The boots you wear shouldn't be underestimated - a radio operator on a non-technical climb with us was killed in a fall, partly due to the fact that he wasn't wearing suitable clothing and boots. The boots should be leather, insulated, and of good quality. Anything other than leather and your feet will freeze. Choose a good brand, and make sure they are well broken in before the climb.

Runners / Trainers
Optional. These are to wear in camp after a day of hiking.

Feet problems:

Poor fitting, new or little used boots will result in blistering feet. Even if boots are only slightly to small, your toes will get bruised , particularly on your descend. It is it therefore also important to keep your toe nails short for the climb. Developing blister should be treated immediately as soon as the "hot spot" is felt. Remove the boot and cover the area with a zinc oxide tape or something similar

Rucksack
About 40 - 60 liter capacity. Get a rucksack with lots of side pockets for storing raingear, torch, water, camera etc. The rucksack should be frameless, with strong, comfortable padded straps, both at the shoulders and at the waist. Otherwise the rucksack will literally cut two grooves in your shoulders.

Sleeping Bag
Again, get as good a sleeping bag as you can afford - it gets extremely cold on the mountain at night. Try to get a three/four season bag, preferably light and compact.

Camping Gas and Cooking Equipment
A small lightweight gas stove and one or two camping saucepans should be enough for the climb.
Important - You aren't allowed to bring compressed gas on the aero plane, and the only camping gas available in Tanzania and Kenya is the small "bluegaz" cylinders which the stove pierces - not the screw-on type. I didn't know this and had to buy a new stove when I got there.

Torch
A head torch is vital as you will need both hands to climb with for the final 1000 meters. Bring a couple of sets of batteries for final ascent. Keep the batteries warm, the cold will kill them.

Walking Stick
Definitely necessary. Get a telescopic aluminum one or even two. It helps a lot to use your arms as well as your legs. They can be rented for about $12 at the base of the mountain.

Sunscreen
High factor essential. Don't forget it start putting it on from the start and don't stop.

Water Bottles
Get insulated bottles as the water freezes at higher altitude. Drink at least 4 liters of water per day to prevent dehydration.

Swiss Army Knife
Every mountaineer should have one. Get a knife with a few good features, i.e. tin opener, bottle opener, sharp blade, scissors, etc. It saves on packing individual items.

Money
You can use US dollars pretty much everywhere, but exchange about $30 into Tanzanian shillings for small items such as soft drinks etc. Take small notes, lots of $1 bills are useful.

Money belt
Take a waist belt, the small flat type that can fit inconspicuously under your clothes. Put your money and passport in it and keep it on all the time. Things have been known to go missing at the camps.

Ziploc Bags
These bags are very useful for holding loose items.

Matches and Lighter
You'll need these to light your gas stove....

Camera
Bring a good, light camera. People will tell you that the shutters freeze on good cameras at the top. They are wrong - it's the batteries that freeze. BuyLithium, not Alkaline batteries and you should be ok. Bring a couple of spare sets and store them in your clothes close to your body so that your body heat will keep them warm. Bring a camera that's easy to use so that someone else can take your picture at the top without messing it up. It 's an important photo and you can't expect someone else to focus it at 5895 meters and get it right. Because of the high altitude bring a polarizing filter and a UV filter. Take plenty of film - ASA 200 film is good for taking shots with relatively little light.

A first aid kit should be brought on any climb. Specialized compact kits are available, but if you don't have one, the following medical items should be brought.

Bandages of all shapes and sizes

Scissors - always handy for cutting bandages, gauze, etc.

Antiseptic Cream - for cuts and grazes.

Headache Tablets - lots of them :-) Be careful that they don't have any nasty side effects though, dizzy spells at the edge of a 100m drop are generally not good.

Altitude Sickness Tablets - Diamox tablets to be taken twice a day from 13,000 feet to the top. This drug is widely used in high altitude mountaineering. I couldn't get any and I suffered because of it. Thanks to the group of Swedish climbers who gave us some of theirs.

Please note that this is a basic first aid kit. I'm not trying to say that these are the only items you should bring, but they are a basis to which you can add more items as you see fit.

Toilet Paper
For when nature calls...Be warned - toilets usually consist of a tank buried in the ground.

Garbage Bags
Don't leave rubbish on the mountain. Pack it up and take it down with you. Also good for separating wet and dry clothing.

Pen and Notepad
Useful for taking notes on the climb. Take a felt tip pen so the ink won't freeze.

Travel Insurance
The medical facilities are not too good in Tanzania. Take out a fly out insurance in case of an accident.

Pack Sensibly
Every day you will need to change. try to pack in a way that you can get to the next days kit easily.

Mountain Water
The stream water high on the mountain has been tested and has been found to be fit for drinking. However, if you would like to be on the safe-side, use water purification tablets or boil drinking water in the evenings.

Eating Tips
Eat as much as you can as you lose your appetite as you ascend. Drink lots of water, 4 liters a day - do not dehydrate.

Batteries
Keep all spare batteries close to your body so they don't freeze.

6 days Kilimanjaro Marangu Route Africa's highest mountain, Mount Kilimanjaro in Tanzania, lies just three degrees south of the equator and is permanently snow-capped. It offers one of the best opportunities in the world to climb a peak at high altitude without the need for technical cli $1,150 Product unit:piece

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Ik heb 16 dagen gereisd met Bobby Tours; de Kilimajaro beklommen en op safari geweest in Ngorogoro, Serengethi en Lake Manyara. Bobyy Tours is een
goede betrouwbare partner. Alle afspraken worden nagekomen, men zorgt goed voor je en men heeft goede gidsen: Abbas op safari en voor de berg kunnen
wij Simon Mayunga (incl. Saffiri en Bruno) van harte aanbevelen. De lodges tijdens de safari waren geweldig!! Martin van Alfen

My Cart >> Read more >>

6 Days Kilimanjaro The Machame Route Often called the Whiskey Route this is a scenically beautiful trail, longer and much gentler than Umbwe or Marangu. Our itinerary provides valuable acclimatisation by having shorter walking days during the trek. $1,150 Product unit:piece

Date of Travel :

Quantity:: 

Customer Reviews:

Rating:

We climbed the Kilimanjaro. It was a wonderfull experiance. We enjoyed it very much. It was very hard but we made it to the top. we had a good guide :
Phillip/ Dotto.

My Cart >> Read more >>

6 Days Rongai Route Kilimanjaro Climb 6 Days Rongai Route Kilimanjaro Climb, this is the third popular route on Kilimanjaro and involves much shorter approach to Kibo than the Marangu Route. $1,150 Product unit:piece

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Kilimanjaro Climb and Tanzania Camping Safari This Wildlife tour features the safari to the Kilimanjaro Mountain, Ngorongoro Craters, Lake Manyara Wildlife Park and Serengeti Safari Plains. It is based on Budget Camping with Custom built stretch Safari 4x4 Landcruisers. $2,200 Product unit:piece

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Customer Reviews:

Rating:

we are Annamaria - Giuseppe (Italy). We had a beatiful travel and we want to thank you for all.We were also satisfied with our guides ( Nuru for
Kilimanjaro trekking, Germano and Gaspar for safari): They were always very kind and available with us. THank you for all. We will recommend your
Agency to our friends and we hope to come again in Tanzania.

My Cart >> Read more >>

Suggested Checklist for Climbing Mount Kilimanjaro

Things to Do - Mountain Climbing

Suggested Checklist for Climbing Mount Kilimanjaro :

One of the important prerequisites of a successful summit attempt is being properly equipped.

Ensure that you are well equipped - read and print our Suggested Checklist below and mark it off, it will be an essential part of your preparation for the climb.

Travel Documents:

• Valid passport and visa.

• Airline ticket.

• International health card with immunizations (Yellow fever).

• Travel insurance.

• Medical insurance.

• US$ cash / Travelers Checks / Credit Card.

Essential Items:

• Duffel bag - large enough for all climbing gear and clothing. To be carried by the porters. An extra bag to be left at the hotel with extra gear.

• Small luggage lock - to lock zippers.

• Day backpack - between 20 - 35 liters.  Large enough to carry your water, camera, raincoat, lunch pack, snacks & warm clothing.

• Sleeping bag.

• Ski-pole / walking stick.

• Water bottle / containers.

High Altitude Gear:

• Waterproof, breathable & windproof jacket (outer wear),  (like Ventex, Gore-Tex or Jeantex).

• Waterproof, breathable & windproof pants (outer wear).

• Polar fleece (middle layer).

• Thermal underwear (under layers).

• Mittens or warm gloves.

• Glove liners (if necessary).

• One pair thermal (polertex) socks.

• Balaclava.

• Gaiters.

• Thermal water flask.

Hiking Gear:

• Shorts.

• Hiking pants.

• Regular underwear.

• T-shirts.

• Raincoat.

Footwear:

• Water resistant semi-stiff hiking boots - mid weight boots work great.

• Shoes for overnight camps - i.e. sneakers, running shoes, etc.

• Socks - several pairs for the climb.

• Liner socks - to keep your feet dry and limit the risk of blisters.

Equipment:

• Sun hat or similar (with a brim).

• Collapsible ski stick (optional but highly recommended).

• Water bottles - two or three (total capacity at least 6 liters).

• Head lamp, good strong one with spare batteries and an extra light bulb.

• Water purification tablets.

• Sunglasses, good quality dark lenses for the climb, with a securing strap.

• Flashlight (torch) with spare batteries.

Personal Items:

• Toilet kit (soap, tooth brush, toilet articles, wet wipes, etc.).

• Towel.

• Sun screen and lip protection, SPF 30+

• Ziploc bags, to protect camera, binoculars, etc. from dust.

• Toilet paper.

• Money belt for passport and valuables.

Medical and First Aid Supplies:

• Headaches--Syndols.

• Altitude sickness-Diamox.

• Diarrhoea - Imodium.

• Nausea - Valiod.

• Malaria - Prophylaxis.

• Water purification tablets.

• Painkillers.

• Muscular sprains.

• Abrasions blisters and cuts - Plaster, bandages.

• Antiseptic cream - Betadine.

• Flu and colds.

• Eyes - drops.

• Insect repellent.

Optional  Items:

• Camera, extra lenses and film.

• Binoculars.

• Pocket knife.

• Notebook & pencil.

• Energy snacks and sweets

• Video camera, tapes, battery packs.

Please remember to limit the weight of your duffel bag and its content, to be carried by the porters on the climb, to 15 kg (30 lbs.) or less.

Extra luggage, including clean clothes to wear after your climb, can be left at our storage locker at no extra costs.

Please feel free to contact us should you have any further questions regarding the list.

6 days Kilimanjaro Marangu Route Africa's highest mountain, Mount Kilimanjaro in Tanzania, lies just three degrees south of the equator and is permanently snow-capped. It offers one of the best opportunities in the world to climb a peak at high altitude without the need for technical cli $1,150 Product unit:piece

Date of Travel :

Quantity:: 

Customer Reviews:

Rating:

Ik heb 16 dagen gereisd met Bobby Tours; de Kilimajaro beklommen en op safari geweest in Ngorogoro, Serengethi en Lake Manyara. Bobyy Tours is een
goede betrouwbare partner. Alle afspraken worden nagekomen, men zorgt goed voor je en men heeft goede gidsen: Abbas op safari en voor de berg kunnen
wij Simon Mayunga (incl. Saffiri en Bruno) van harte aanbevelen. De lodges tijdens de safari waren geweldig!! Martin van Alfen

My Cart >> Read more >>

6 Days Kilimanjaro The Machame Route Often called the Whiskey Route this is a scenically beautiful trail, longer and much gentler than Umbwe or Marangu. Our itinerary provides valuable acclimatisation by having shorter walking days during the trek. $1,150 Product unit:piece

Date of Travel :

Quantity:: 

Customer Reviews:

Rating:

We climbed the Kilimanjaro. It was a wonderfull experiance. We enjoyed it very much. It was very hard but we made it to the top. we had a good guide :
Phillip/ Dotto.

My Cart >> Read more >>

6 Days Rongai Route Kilimanjaro Climb 6 Days Rongai Route Kilimanjaro Climb, this is the third popular route on Kilimanjaro and involves much shorter approach to Kibo than the Marangu Route. $1,150 Product unit:piece

Date of Travel :

Quantity:: 

Customer Reviews:

There are yet no reviews for this product.
Please log in to write a review.

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Kilimanjaro Climb and Tanzania Camping Safari This Wildlife tour features the safari to the Kilimanjaro Mountain, Ngorongoro Craters, Lake Manyara Wildlife Park and Serengeti Safari Plains. It is based on Budget Camping with Custom built stretch Safari 4x4 Landcruisers. $2,200 Product unit:piece

Quantity:: 

Customer Reviews:

Rating:

we are Annamaria - Giuseppe (Italy). We had a beatiful travel and we want to thank you for all.We were also satisfied with our guides ( Nuru for
Kilimanjaro trekking, Germano and Gaspar for safari): They were always very kind and available with us. THank you for all. We will recommend your
Agency to our friends and we hope to come again in Tanzania.

My Cart >> Read more >>

Climb Preparation

Things to Do - Mountain Climbing

Suggested Climb Preparation for Climbing Mount Kilimanjaro.

WHEN TO GO

Mount Kilimanjaro can be climbed at any time of year but seasonal variations in climate and traffic need to be considered :

January, February and March have the best weather, being warm and almost devoid of cloud.

April through to mid June is still warm but there may be some rainfall on the lower slopes and bands of cloud may reduce visibility around the forest area.

Late June, July and August can become very cold at night but in return, the sky is usually completely clear above 3,000m.

September to October are perhaps the best months to plan a climb for this next year with steadily increasing temperatures with  low rainfall.

November and December are for the more adventurous climbers. Thunderstorms are possible in the afternoon and there can be heavy snow showers towards the summit but night and early morning bring excellent visibility.

HEALTH REQUIREMENTS :

Although the majority of routes leading to the summit of Kilimanjaro require no technical climbing skills, some kind of training beforehand is important. It is important to remember that you will be hiking on surfaces with varying angles which may put lots of stress on your ankles and knees. It is also worth remembering that most of the injuries which occur on Kilimanjaro happen on the way down. When climbing Kilimanjaro, take a slow pace to allow your body to acclimatize to the altitude, as at 4000 meters, you only have 60% of the oxygen you would normally have at sea-level.

To climb Kilimanjaro:

- You need to be in decent physical condition.
- You must not have heart or lung problems.
- You need healthy knees and ankles.
- Take your time and know your physical limitations.

Consult your personal physician if:

- You are taking any kind of medication.
- You have any other health problems.

If you plan to take any medication during your climb, you must consult your doctor prior to departure. The effects of medications may vary with altitude and stress.

All climbers should consult their doctor or a specialized travel clinic well in advance of their trip.

Physical fitness:

Although Kilimanjaro is not a technical mountain climb, it is a major challenge and the rigors of altitude should not be underestimated. Remember that Uhuru Peak is 500m higher than Everest Base Camp! The pace of your ascent coupled with good acclimatization will help you on the climb but it is essential to be mentally and physically prepared before you start. Regular hikes are one of the best ways to prepare, increasing frequency and length as you get closer to the trek. All aerobic exercises such as; cycling, running, swimming and funnily enough aerobics are good for strengthening the cardiovascular system. Generally, any exercise that increases the heart rate for 20 minutes is helpful but don't over do it just before the climb.

Any climber who suffers from any cardiac or pulmonary problems should be cautious and should not attempt to climb the mountain unless they have consulted their physician. It is strongly recommended that a physical fitness program is followed to prepare your self physically for the mountain.

The following three steps are a guide to achieving acclimatization:

Water : A fluid intake of 4 - 5 liters per day is recommended. Fluid intake improves circulation and most other bodily functions, but does not increase fluid leakage from the body. Thirst should not be an indicator of proper fluid intake, if your urine is clear then you are drinking enough. On the lower slopes, bottled mineral water will be provided but on the higher slopes drinking water is taken from mountain streams. The water is double-pumped and iodine is added for purification (Good enough to drink but you may wish to add extra purification tablets).

Slow Walk : Pace is a critical factor on all routes. Unless there is a very steep uphill section your breathing rate should be the same as if you were walking down the street. If you cannot hold a conversation you are walking too fast. Breathing through the nose for the first 2 days of the climb will limit the pace. Walk "softly" allowing your knees to gently cushion each pace. "Pole pole" (go slowly) is the phrase of the day.

Walk high sleep low : If you have enough energy, take an afternoon stroll further up the mountain before descending to sleep (not if you have any symptoms of altitude sickness!)

Almost all routes offer an extra day for acclimatization. Taking this day increases your chances of getting to the top by 30% and increases you chances of actually getting some enjoyment out of the experience by much more than that. An extra day is a considerable expense, but Bobby Tours' recommends that all climbers take this option.

Some climbers take Diamox, which is widely used to combat the effects of mild altitude sickness by causing the body to breath more deeply during sleep. This is of course a personal preference.

On the climb, guides carry all basic medications but it is recommend that all climbers should take a small, personal first aid kit.

Personal First Aid Kit:

- Painkillers (aspirin/paracetamol - aspirin is recommended as it thins the blood helping prevent blood clots - strong painkillers should not be taken as they may mask the symptoms of altitude sickness)
- Blister treatment
- Antihistamines
- Imodium or other anti-Diarrhoea tablets
- Plasters/Band Aids
- Antiseptic wipes
- Dressings, especially pressure relief for blisters
- Talcum Powder
- Malaria tablets
- Sun block for skin & lips (Factor 15+)
- Antacids
- Knee supports etc.
- Lemsip or other cold cure sachets
- Oral rehydration salts/sachets
- Insect repellent containing DEET

- Sanitary Towels or similar

Other health tips:

Ladies please note that altitude may affect the menstrual cycle.

All contact lens wearers should take care to remove the lenses at night as the eye needs to absorb oxygen from the atmosphere. The rarefied conditions of altitude reduce oxygen levels and in extreme cases a Corneal Oedema can develop.

Emergency evacuation:

In the event of an emergency on the mountain the rescue team plus one of the assistant guides will descend with the casualty to the park gate. At the gate, Bobby Tours And Safaris will take over and make the necessary arrangements.