High Altitude Tips for Families: Keep Kids Healthy at Elevation

Planning a trip to the mountains? Kids love the adventure, but thin air can catch them off guard. Below are the basics you need to know so the whole family enjoys the view without the headache.

Spot the Symptoms Early

Altitude sickness starts with a pounding headache, nausea, or a feeling of fatigue that’s worse than a normal hike. In children, look for irritability, trouble sleeping, or a sudden loss of appetite. If any of these show up, slow down and give the body time to adjust.

Don’t wait for a full-blown fever. A mild headache that doesn’t go away after a couple of hours is a signal to descend a few hundred meters or spend an extra rest day.

Practical Ways to Prevent Problems

Hydration is your best friend. Offer water often—kids often forget to drink when they’re excited. A 1‑2 ounce drink every 30 minutes works well at 8,000 feet and above.

Take it slow. Increase sleeping altitude by no more than 1,000 feet per day. If you’re staying at a resort, choose a lower‑altitude base for the first night, then climb gradually.

Balanced meals with a bit of protein help the body adapt. Skip heavy, greasy foods that can worsen nausea.

If you have a prescription for acetazolamide (Diamox) and your pediatrician approves, a low dose can reduce the risk. Always discuss dosage with a clinician before giving it to a child.

Other quick fixes include gentle breathing exercises—inhale through the nose, exhale through the mouth—to improve oxygen intake.

Remember, every child reacts differently. Keep a small kit with pain relievers, a thermometer, and a note of emergency contacts. If symptoms get severe—vomiting, confusion, or difficulty walking—head downhill or call for medical help immediately.

With these simple steps, high altitude becomes an exciting backdrop, not a health scare. Enjoy the fresh air, the views, and the memories you’ll make together.