Acclimatization is the body’s adaptation to unfamiliar conditions. If you spend most of your time in one climate and then abruptly move to another, your body’s internal systems need time to adapt to the new conditions. Acclimatization occurs due to temperature and pressure differences, large time differences when changing time zones (jetlag). The sensations can be expressed with varying intensity and manifest themselves in the form of mild malaise, possible disorders in the gastrointestinal tract, fever and nausea.
Symptoms of acclimatization
Usually a person notices the first signs of climatic adaptation within two to three days after the flight. Symptoms can be both physical and emotional. Most often manifested:
- headaches and dizziness;
- increased fatigue;
- palpitations;
- fever;
- digestive 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 against a background of stress as a result of unfamiliar activities. Especially if you are not an all-inclusive traveler and have to find your own transfers, hotel and quickly navigate a new place. Mild stress also indicates adaptation to an unfamiliar environment.
In addition to biological individuality (human immunity, age), there are many other factors that affect the course of acclimatization. For example, lifestyle, sports activities, which also affect the health of a person, and thus his adaptation to new environmental conditions.
You should also consider the presence of chronic conditions, which may require you to be more cautious and attentive to changes in your well-being.
How to ease acclimatization
In order to help the body during acclimatization, it is important to follow general and simple rules:
- Start preparing for your trip in advance: try to rest more and get a good night’s sleep, if possible do not burden your body with intensive training, alcohol and heavy meals.
- If a drastic time zone change is planned and you have the opportunity to organize your schedule before you leave, try to gradually adjust to the new time: go to bed earlier and wake up earlier.
- If you suffer from chronic illnesses and take medication regularly, it is a good idea to see your doctor. Tell him/her where you are going and for how long, and ask if any adjustments to your treatment are required for this period. For some tropical destinations, the doctor may also recommend vaccination. Although this issue has nothing to do with acclimatization, it is better not to neglect the recommendation.
- Prepare your skin for the southern sun: try to get a little tan beforehand to avoid sunburn during the first days of your vacation. Even on the spot try not to be in the sun at its peak (from 11 to 15 hours). And, of course, it is worth stocking up on sunscreen with a high SPF to give your skin the protection it needs.
- Refrain from too active rest for the first few days. It is understandable that you want to try and see a lot of things, but it is better to give your body a little break so that it can adapt to the new conditions. Good options will be a lazy beach vacation (but remember the danger of the afternoon sun!) or short excursions that do not require a lot of physical activity. But multi-day safaris, hiking in nature reserves, climbing mountains or scuba diving should be postponed until the middle of the trip, when acclimatization will already be passed.
- At the beginning of your vacation, you should also avoid tasting unfamiliar/exotic dishes. While the body is in a weakened state, the reaction to them can be at least digestive upset.
What to do if unpleasant symptoms of acclimatization still appear
To combat unpleasant symptoms of acclimatization, you can use various symptomatic remedies that will make you feel better, but at the same time will not create a serious additional burden on the body.
For digestive disorders you can take enterosorbents. From insomnia caused by the change of time zones, melatonin will help.
With a sore throat, often occurring with a sudden change of climate, antiseptic local remedies, which are available in the form of tablets for resorption, lozenges and lozenges.
Keep all medicines and medications in their original packaging, check expiration dates and follow storage conditions.
The role of nutrition and hydration in the acclimatization process
Proper nutrition and adequate fluid intake play an important role in the acclimatization process. During adaptation, the body needs more energy to adjust to the new environment. Make sure your diet includes light but nutritious meals rich in vitamins and minerals. It is important to avoid heavy foods, especially fatty and fried foods, which can complicate the digestive system. Also, don’t forget water: dehydration can exacerbate acclimatization symptoms such as headaches and fatigue. Drinking regularly helps your body adapt faster and maintain normal energy levels.
When to consult a doctor
Some people prefer to eliminate the symptoms of acclimatization with folk remedies. The so-called group of adaptogens, such as beet juice, has no proven effectiveness. There are drugs that are used to prevent altitude sickness, but they should be prescribed after consulting a specialist.
If you follow simple rules and get used to new conditions gradually, the acclimatization process will go smoothly. In case of maladaptation it is important to seek medical help in time. People with chronic diseases are most prone to maladaptive reactions, so it is important to consult with a doctor before the trip: make sure that diseases are compensated, discuss the route, make the necessary vaccinations and purchase medicines at least a month before departure. Many adventure tours can be physically demanding, so it is important to be in shape before traveling.
Conclusion
The acclimatization process is the body’s natural reaction to environmental changes, and although it may be accompanied by unpleasant symptoms, following simple recommendations will help to facilitate adaptation. It is important to prepare your body for the new conditions in advance, eat properly, maintain water balance and avoid excessive exercise during the first few days in the new climate. Do not forget about consultations with a doctor, especially if you have chronic diseases or plan a long trip to an exotic country. Gradual transition to a new regime will help to avoid serious consequences, and acclimatization will be much easier. Attention to your condition and compliance with preventive measures will allow you to enjoy your trip without unnecessary discomfort and health risks.
