How To Avoid Altitude Sickness in Peru

If you’ve started planning your trip to Peru, chances are you’ve heard about altitude sickness. Maybe you’re feeling a little nervous, or maybe you just want to make sure you’re fully prepared to avoid altitude sickness in Peru.

Either way, you’re in the right place!

As someone who’s been to Peru multiple times (and learned a thing or two along the way), I can tell you this: altitude sickness doesn’t have to ruin your adventure.

Trust me, this country is so incredible—from the historic streets of Cusco to the jaw-dropping views at Machu Picchu—you’ll want to experience it all without worrying about feeling unwell.

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Why Does Altitude Sickness Happen?

As you go higher in elevation, the air gets thinner, meaning there’s less oxygen available. For most of us who live closer to sea level, this can be a bit of a shock to the body.

For example, I live in Nashville, Tennessee, where the elevation is only 597 feet above sea level. Cusco, on the other hand, sits at 11,152 feet above sea level. That’s a major difference! It’s no wonder our bodies need time to adjust.

Here’s a quick comparison of some popular spots in Peru:

Lima: At just 505 feet, this coastal city is a breeze for anyone accustomed to low altitudes.
Machu Picchu: Perched at 7,972 feet—still high, but much easier on the body than Cusco.
Cusco: As I mentioned, it’s at 11,152 feet and is often the first place visitors feel the effects of altitude.
Rainbow Mountain (Vinicunca): Towers at around 17,060 feet, making it one of the highest spots you’re likely to visit.

The sudden jump in elevation (especially if you’re flying directly into Cusco) can leave your body scrambling to adjust. That’s where altitude sickness, or “soroche,” comes in, causing symptoms like headaches, fatigue, and shortness of breath.

But don’t worry, with some preparation and awareness, you can reduce your risk of sickness and enjoy every moment of your trip.

How to Prepare Before Your Trip

1. Talk to Your Doctor
Before you head to Peru, make an appointment with your doctor to discuss a prescription for acetazolamide (Diamox). This medication helps your body adjust to higher altitudes more quickly by improving oxygen delivery. It’s a game-changer!

2. Hydrate, Hydrate, Hydrate
In the week leading up to your trip, focus on drinking plenty of water. Staying well-hydrated helps your body cope better with altitude changes. Plus, getting into the habit early will make it easier to keep up while you’re exploring.

3. Get Moving
If possible, increase your physical activity in the weeks before your trip. Activities that build lung capacity (like walking or jogging on an incline, cycling, or hiking) can help prepare your body for the reduced oxygen levels at higher elevations. Even 20-30 minutes a day on a treadmill with a slight incline can make a difference.

What to Expect as You Adjust to Altitude

I’ve been to Peru multiple times, and while I’ve never experienced full-blown altitude sickness, I definitely take some time to adjust when I first arrive. Your body will need to acclimate, and during those first few days, it’s totally normal to feel a little different than usual.

Here’s what you might experience as you adjust:

Shortness of breath: Even the simplest activities, like climbing stairs or walking up a slight hill, can leave you feeling winded. I remember my first time in Cusco, I had to stop halfway up a staircase to catch my breath. By the end of the trip it felt much easier.
Lightheadedness: Moving too quickly can sometimes make you feel a little dizzy.
Fatigue: You might notice feeling more worn out than usual. Things that would normally be easy, like a walk around town or carrying your luggage, may feel more tiring.
Nausea: A little nausea is common as your body gets used to the altitude. If nausea persists, it’s important to check in with your body and consider additional adjustments.

For me, the key to handling these feelings was taking it slow. After a couple of days, you’ll likely start to feel more like yourself again!

Strategies to Help You Adjust

One thing that’s always important for me when adjusting to altitude is eating balanced meals, especially in the first few days. I typically focus on meals with protein, carbs, and fiber.

My appetite usually decreases a bit due to the altitude, but I always feel better once I manage to eat a good meal.

There’s a possibility that your body will burn more calories at higher altitudes because it has to work harder to adjust, so fueling your body properly is key.

Here are some more strategies that have helped me adjust and feel my best while in Peru:

Coca tea: It’s a local favorite, and while I’m not a huge fan of the taste, it’s known for helping with altitude sickness. The leaves contain alkaloids that can assist with oxygen absorption and reduce symptoms. If you’re not into tea, you can find coca leaf snacks and candies in many shops—this is also a fun souvenir to share with family/friends!
Drink lots of water: Staying hydrated is one of the best things you can do to help your body acclimate. Even if you don’t feel thirsty, make it a habit to sip water throughout the day.
Eat regular meals: Keep your body fueled by eating regular meals. Even if you’re not feeling hungry, try to nibble on something to help your body process oxygen and adjust to the altitude.
Resting is key. Don’t feel bad if you need to take a nap or just relax at a café. Listening to your body is the best way to let it adjust.
Avoid alcohol and caffeine. These can dehydrate you, so it’s best to hold off during the first couple of days while your body is adjusting.
Continue to take your prescribed medication: If you’ve been prescribed acetazolamide or any other medication, don’t forget to keep taking it as directed.

I’ve also put together a packing list that includes medications and other essentials to bring just in case.

Symptoms of Altitude Sickness: How to Know If It’s Not Normal

While a little shortness of breath and fatigue are normal as your body adjusts to the altitude, it’s important to know the signs that something might not be right.

Here are some common symptoms of altitude sickness:

Headache
Nausea and vomiting
Dizziness
Shortness of breath
Fatigue
Swelling in your face, hands, or feet
Confusion or difficulty thinking clearly

When to Seek Help:
If you’re experiencing any of the above symptoms and they don’t improve with rest, hydration, or altitude medication, it’s time to seek medical help. Don’t hesitate to go down to a lower elevation and/or visit a doctor. The sooner you act, the better.

Remember, it’s totally normal to feel a little “off” as your body adjusts. But if anything feels unusual or unmanageable, listen to your body and take the necessary steps to ensure your health and safety.

Other Strategies and Tips to Avoid Altitude Sickness in Peru

When it comes to acclimating to altitude in Peru, there’s no one-size-fits-all approach. Some people prefer to spend time in another town or city with a slightly lower elevation before heading to Cusco. This allows for a more gradual acclimatization and is a really valid choice!

I’ve shared a bit more about why I personally didn’t take this route in another blog post, but here’s a bit of my perspective:

Although Machu Picchu is technically at a lower elevation than Cusco, you’ll still be doing a bit of hiking to get to the ruins. The walk-up can be a bit strenuous, especially for your body as it adjusts to the altitude.

On my first or second day, this would have likely been too much for me and could have set me up for a week of not feeling my best.

That’s why I didn’t mind spending a couple of days in Cusco first, taking it easy, and just walking around the city while my body acclimated before heading to Machu Picchu.

But here’s the thing: everyone is different. Some people may feel fine jumping straight into the hiking at Machu Picchu, while others may prefer the slower approach of adjusting first.

There’s no “wrong” way to do it as long as you listen to your body and take the necessary precautions to ensure you’re feeling good throughout your trip.

Ultimately, do what feels right for you!

Oxygen Treatments and Rooms

If you find yourself really struggling to adjust to the altitude, there are certain hotels or accommodations that offer rooms designed to regulate oxygen levels.

Some places also offer oxygen treatments or even portable oxygen tanks that you can rent to help you manage symptoms of altitude sickness. While I haven’t personally tried these treatments, they could be helpful if you’re having trouble acclimating and want some additional support.

Final Thoughts: Don’t Let Altitude Sickness Scare You

While altitude sickness can sound intimidating, don’t let it hold you back from experiencing the incredible beauty of Peru. Trust me, the views, the culture, and the adventure are absolutely worth it.

The key is to support your body, hydrate, rest, and listen to its signals. There’s no rush—give yourself time to adjust, and soon enough, you’ll know how to avoid altitude sickness in Peru and will be able to fully enjoy all that this amazing country has to offer.

Disclaimer: I am not a doctor, and this post is not intended as medical advice. The information shared here is based on my personal experience. Always consult a healthcare professional for advice on altitude sickness and how to best prepare for your trip.

Madison is a Nashville-based traveler sharing itineraries, packing tips, and budget-friendly travel advice to help adventurous women plan epic trips and see the world.