6 Keys to Acclimatizing Like an Expert in Bolivia

Learning how your body reacts to altitude is the real "secret" to enjoying every step in the Andes. 
When you ascend the mountains of Bolivia, you enter a hypoxic environment (where there is less oxygen available in the air). But don't worry: your body is a fantastic machine capable of adapting if you give it the right tools.
Your first lesson upon landing: El Alto (4,090 m) vs. La Paz (3,600 m). As soon as you step into El Alto International Airport (4,090 m), air pressure is lower, and each breath captures fewer oxygen molecules. By heading straight to our base in La Paz (3,600 m), you give your lungs a "breather"—a difference of nearly 500 meters—so your heart doesn't have to overwork during your first night.

1. Give yourself 24 to 48 hours of rest: Your brain is recalibrating

* Friendly Tip: Your first two days in La Paz should be spent strolling leisurely, enjoying the cable car, and resting.

* What does the science say (simply put)? Upon sensing the lack of oxygen, your brain triggers a natural "super-breathing" response (you breathe faster and more deeply), and your kidneys work to cleanse your blood and balance your pH levels. International guidelines from the Wilderness Medical Society (WMS) recommend avoiding strenuous exercise during these first 48 hours to allow this internal "reconfiguration" to happen without added stress.

2. Drink 3 to 4 liters of water: Mountain air "steals" moisture

* Friendly Advice: Always carry your water bottle and take constant sips throughout the day. 

* What does the science say (simply put)? At high altitudes, the air is so dry that you lose a significant amount of water simply by exhaling and hyperventilating. Staying well-hydrated prevents your blood from thickening and directly combats that annoying initial headache.

3. Prioritize carbohydrates: The fuel that works best with oxygen

* Friendly Advice: Enjoy hot soups, quinoa, fruit, and pasta, while avoiding very heavy or fatty dinners.

* What does the science say (simply put)? Your stomach struggles more to digest fats when oxygen levels are lower. Carbohydrates are the most efficient fuel because they provide immediate energy to your muscles and produce carbon dioxide (CO2)—a substance that signals your brain to keep breathing at a steady pace.

4. Enjoy Coca and Muña tea: Ancient wisdom backed by medical

* Friendly Advice: Have a warm cup of coca or muña infusion in the morning and afternoon. 

* What does the science say (simply put)? Traditional Andean plants contain nutrients and natural flavonoids that gently open blood vessels (vasodilation), allowing blood to flow more easily and relieving stomach heaviness.

5. The experts' trick: "Climb high, sleep low"

* Friendly Tip: Take short hikes during the day at higher altitudes (such as the Valle de las Ánimas at 3,900 m) and return to La Paz (3,600 m) to sleep.

* What does the science say, simply put? By ascending during the day, you give your body a "spark" of stimulation to produce more red blood cells (via the hormone EPO). Then, by descending to sleep at a lower altitude, you ensure your brain gets deep, restorative sleep.

6. Listen to your body and understand the health scale

* Friendly advice: Do a quick "mental check" each morning: do you have a headache or nausea? If your doctor recommended Acetazolamide (Diamox), it is a great ally that helps speed up your breathing. 

* What does the science say, simply put? Mountain guides use a medical tool called the Lake Louise Score to objectively assess your symptoms and ensure you are 100% ready and safe before ascending to higher peaks.