Attention to my fellow climbers. Please read this carefully. I found it from one of the website yesterday.
ALTITUDE SICKNESSAs Mount Kinabalu is categorized in Very High altitude scale (12,000 - 18,000 feet [3,658 - 5,487 meters]), the risk of you getting altitude sickness or acute mountain sickness (AMS) is there. Laban Rata, the place for you to stay overnight before ascending to Low's Peak is at the High altitude scale (8,000 - 12,000 feet [2,438 - 3,658 meters]).
Since few people have been to such altitudes, it is hard to know who may be affected. There are no specific factors such as age, sex, or physical condition that correlate with susceptibility to altitude sickness. Some people get it and some people don't, and some people are more susceptible than others.
Most people can go up to 8,000 feet (2,438 meters) with minimal effect. If you haven't been to high altitude before, it's important to be cautious. AMS is common at high altitudes. At elevations over 10,000 feet (3,048 meters), 75% of people will have mild symptoms (Laban Rata is at 3,270 meters/10,728 feet).
The occurrence of AMS is dependent upon the elevation, the rate of ascent, and individual susceptibility. Many people will experience mild AMS during the acclimatization process. The symptoms of Mild AMS are headache, dizziness, fatigue, shortness of breath, loss of appetite, nausea, disturbed sleep, and a general feeling of malaise.
Symptoms tend to be worse at night and when respiratory drive is decreased. If you experience the above symptoms, panadol/paracetamol or brufen (painkiller) usually adequate to relieve the symptoms. If the symptoms persistent and not relieved by medications, it is advisable not to continue your climb. However, most of the climbers is up and running again with some panadol.
These are some tips for prevention of AMS:
- If you begin to show symptoms of moderate altitude illness, don't go higher until symptoms decrease ("Don't go up until symptoms go down").
- Keep in mind that different people will acclimatize at different rates. Make sure all of your party is properly acclimatized before going higher.
- Stay properly hydrated. Acclimatization is often accompanied by fluid loss, so you need to drink lots of fluids to remain properly hydrated (at least 3-4 quarts per day). Urine output should be copious and clear.
- Take it easy; don't over-exert yourself when you first get up to altitude. Light activity during the day is better than sleeping because respiration decreases during sleep, exacerbating the symptoms.
- Avoid tobacco and alcohol and other depressant drugs including, barbiturates, tranquilizers, and sleeping pills. These depressants further decrease the respiratory drive during sleep resulting in a worsening of the symptoms.
- Eat a high carbohydrate diet (more than 70% of your calories from carbohydrates) while at altitude.
- The acclimatization process is inhibited by dehydration, over-exertion, and alcohol and other depressant drugs.
- If symptoms increase, go down, down, down!
PHYSICAL FITNESSAlthough Mount Kinabalu is not a technical mountain climb, it is a major challenge and the rigors of altitude should not be underestimated. The ascent is not difficult in climbing terms, but it is very strenuous, especially for those who are not very fit.
The pace of your ascent coupled with good acclimatization will help you on the climb but it is essential to be mentally and physically prepared before you start. Regular hikes are one of the best ways to prepare, increasing frequency and length as you get closer to the trek.
All aerobic exercises such as; cycling, running, swimming and funnily enough aerobics are good for strengthening the cardiovascular system. Generally, any exercise that increases the heart rate for 20 minutes a day is helpful but don't overdo it just before the climb.
The following steps are a guide to achieving acclimatization:
- Water: A fluid intake of 4 - 5 liters per day is recommended. Fluid intake improves circulation and most other bodily functions, but does not increase fluid leakage from the body. Thirst should not be an indicator of proper fluid intake, if your urine is clear then you are drinking enough. During the climb, drinking water is taken from mountain streams.
- Slow Walk: Pace is a critical factor on your climb. Unless there is a very steep uphill section your breathing rate should be the same as if you were walking down the street. If you cannot hold a conversation you are walking too fast. Walk "softly" allowing your knees to gently cushion each pace. "Pelan-pelan" (go slowly) is the phrase of the day.
Many people suffer from headaches, nausea or disorientation due to mild altitude sickness at the overnight hostel at Laban Rata (3,262 meters/10,703 feet). Headache tablets and anti-nausea medications may help, but if symptoms are severe do not continue the climb. Never underestimate the mountain.
On the climb, guides carry all basic medications but it is recommended that all climbers should take a small, personal first aid kit. All the park staff is trained in basic mountain rescue and first aid. In a major medical emergency, the nearest district hospital is in Ranau; the staff there will transfer serious cases to the government hospital in Kota Kinabalu, usually by road. There are private medical clinics in Ranau and as well and well-equipped private hospital, the Sabah Medical Center (SMC).
Are you ready for it?? Let's go!
~Signing off.
3 hari lagi... OMG!!! OMG!!! OMG!!!
