We talk about the symptoms of acclimatization in the mountains, cold and hot climates, as well as jet lag – a condition that occurs when changing time zones.
- What is acclimatization?
- Symptoms
- Acclimatization in the mountains
- Acclimatization at sea
- Acclimatization to a cold climate
- What to do
- How to avoid
What is acclimatization?
Acclimatization is the adaptation of the body to unfamiliar conditions. If you spend most of your time in one climate and then suddenly find yourself in another, the internal systems of the body need time to adapt to the new conditions. Acclimatization occurs due to temperature and pressure changes, a large difference in time when changing time zones (jet lag). The sensations can be expressed with varying intensity and manifest themselves in the form of mild malaise, possible gastrointestinal disorders, fever and nausea.
Acclimatization can easily be confused with the initial stage of ARVI or flu. In addition, a cold often occurs when the immune system is weakened after a long journey, due to air conditioners on the plane and a disrupted regime. But, unlike it, acclimatization occurs much faster and most often does not require additional treatment. Most often, acclimatization manifests itself in the first days in a new climate zone. Some tourists encounter acclimatization upon returning home, especially if they vacationed in the southern latitudes and live in the northern ones.
Symptoms of acclimatization
Usually, a person notices the first signs of climate adaptation within two or three days after the flight. Symptoms can be both physical and emotional. The most common are:
- headaches and dizziness;
- increased fatigue;
- cardiopalmus;
- elevated temperature;
- gastrointestinal disorders (nausea, constipation, vomiting, diarrhea);
- mild runny nose and sore throat;
- high or low blood pressure;
- sleep disorders (drowsiness or, conversely, insomnia);
- impaired concentration;
- increased anxiety and irritability.
Some of these symptoms occur due to stress from unusual activity. Especially if you are not traveling in an all-inclusive format and have to find your own transfer, hotel, and quickly navigate a new place. Mild stress also indicates adaptation to an unfamiliar environment.
Symptoms of acclimatization can be both physical and emotional.
Acclimatization in the mountains
At high altitude, the body is subjected to excessive stress due to the change in altitude. The higher you go in the mountains, the lower the atmospheric pressure and the less oxygen. There are no specific factors such as age, gender or physical condition that correlate with susceptibility to altitude sickness. Some people are more susceptible to pressure changes and experience unpleasant symptoms (1).
Anastasia Spirina, Senior Consultant Physician at BestDoctor, comments: “During maladaptation, the respiratory rate and heartbeat increase. But the level of hemoglobin and red blood cells cannot be high right away; it only increases under conditions of chronic oxygen deficiency for several weeks. Breathing in conditions of low oxygen levels further stimulates lung ventilation, which is the adaptation process. Mountaineers breathe much more deeply during a slow ascent over several days, so they can withstand low oxygen concentrations in the atmosphere. Instead of increasing ventilation by 70%, which occurs during the acute adaptation period, a slow ascent over two to three days helps to achieve a high concentration of oxygen in the blood. This also helps to avoid maladaptation, i.e. the transition to more shallow breathing, an increase in respiratory rate and heartbeat.”
Scientists conducted a study in which a group of men climbed to an altitude of 3,650 m and stayed there for six months. (2). Upon return, the participants were examined for altitude acclimatization. The results showed that the frequency and severity of symptoms were significantly reduced after 50 and 100 days compared to the first days after the trip. These data confirm that full recovery of the body after high-altitude loads occurs over a very long period of time.
In high altitude conditions, the body is subjected to excessive stress due to the change in altitude.
Doctors recommend gradually getting used to high-mountain landscapes. In the mountains, you should climb to a height of no more than 500 m per day. This will make it easier for the body to adapt to new conditions and rebuild. Be sure to drink enough water, and also exclude alcohol, fatty and hard-to-digest foods so as not to overload the stomach.
Acclimatization at sea
Disruptions in the body in warm climates can occur due to excessive sun exposure and overheating. Heat acclimatization is a biological adaptation that controls physiological activity (3). This is a common occurrence, especially if you are going on holiday abroad to spend a couple of winter weeks in a warm place, for example, to the Dominican Republic or Thailand.
Moderation is important to reduce the risks of acclimatization. It is harmful to lie on the beach all day or walk around a hot city on the first day, but there is also no point in sitting in a hotel for the first few days. Try to avoid extremes: do not stay in the sun during the hottest hours around midday, wear hats and use SPF protection from ultraviolet radiation. Doctors believe that after adaptation is complete, the body gets used to new conditions and can tolerate higher levels of heat stress. (4) Drinking more water is a universal rule, especially when it comes to warm climates where fluid loss increases.
Acclimatization to a cold climate
Traveling to northern latitudes can also cause a noticeable deterioration in well-being. Even seasonal cold tolerance can take several weeks (5). Unusually low temperatures, short daylight hours and lack of sun require more calories, as the body works in an enhanced mode. In addition, abnormally high air ionization due to strong winds has an effect. In polar day and night conditions, the wakefulness phase may become longer and fatigue may occur, as well as loss of appetite and general well-being. If you decide to go north, take care of warm clothes, get enough sleep and do not forget about your diet; your daily diet should include 15% more calories than usual.
What to do during acclimatization
In hot climates
Exposure to extreme temperatures can lead to heat stroke. To prevent it, be aware of the symptoms: excessive thirst, profuse sweating, headache, dizziness, confusion, nausea. If you feel unwell, move to the shade, drink a cool non-alcoholic drink. If symptoms persist or worsen, seek medical attention.
“Sometimes you can come across advice to get a tan before vacation to help you adapt to beach conditions,” says Anastasia Spirina. “In reality, getting a basic tan before vacation will only damage your skin and will not protect you from sun exposure during your trip. You can prepare for hot weather in advance by being outside for one hour a day, but you don't need to get a tan specifically.”
Getting a base tan before your vacation will only damage your skin and will not protect you from sun exposure while you travel.
In cold climates
Exposure to extremely cold temperatures at the initial stages leads to loss of sensitivity, changes in skin color, and, if exposure continues, to irreversible damage to the body….
