How to Avoid AMS (Acute Mountain Sickness) in Ladakh – A Practical Guide

Leh-Ladakh

3 min read

Ladakh’s majestic mountains, turquoise lakes, and ancient monasteries sit at altitudes of 10,000 feet and above, making it one of India’s most extraordinary — and elevated — destinations. But along with its visual grandeur comes a hidden risk: Acute Mountain Sickness (AMS).

AMS can affect anyone, regardless of fitness level or age, and often strikes when travelers ascend too quickly. Thankfully, with proper planning and awareness, you can reduce the risk and fully enjoy Ladakh’s breathtaking terrain.

In This Blog

What is AMS?

Acute Mountain Sickness is the body’s reaction to low oxygen levels at high altitudes. It typically occurs when you gain altitude too fast, especially above 2,500 meters (8,200 feet).

Common Symptoms of AMS:

Headache (most common)
Nausea or vomiting
Fatigue
Loss of appetite
Shortness of breath
Dizziness or poor sleep

Acclimatize Properly

The golden rule in Ladakh: “Climb high, sleep low.”

Day 1: Rest completely after arriving in Leh (11,500 ft). Don’t plan sightseeing or exertion.
Day 2: Begin with gentle, local sightseeing (Leh Palace, Shanti Stupa).
Day 3 onwards: Head to higher places like Nubra or Pangong Lake.

Give your body 48 hours minimum before ascending beyond 13,000 ft.

Hydrate Well – But Not Excessively

Drink 3–4 liters of water daily to support circulation and oxygenation, but avoid overhydrating, which may lead to hyponatremia (low sodium levels).

Avoid Alcohol & Smoking

Both reduce your oxygen saturation and impair acclimatization. Avoid alcohol for the first 48 hours after arrival, and avoid smoking entirely if possible.

Eat Light, Carbohydrate-Rich Meals

Heavy, oily meals are harder to digest at altitude. Opt for simple, warm, energy-packed foods like soup, rice, and dry fruits to keep your metabolism stable. Check out: 6 Days Ladakh Tour Package Itinerary

Consider Acclimatization Medication

Some doctors recommend Diamox (Acetazolamide) to assist acclimatization. It’s best to:

Begin 1 day before ascent
Continue for 2–3 days post-arrival
Consult your doctor first, especially if you have allergies or medical conditions

Check Out: 9 Days Leh, Kargil, Pangong, and Nubra Tour Itinerary

Know When to Descend

If symptoms worsen (especially confusion, chest tightness, or inability to walk straight), descend immediately and seek medical attention. AMS can progress into HAPE (High Altitude Pulmonary Edema) or HACE (High Altitude Cerebral Edema), both life-threatening.

Travel Smart

Avoid flying in and heading to Pangong or Nubra the same day.
Consider road travel from Srinagar or Manali for gradual altitude gain.
Use pulse oximeters or apps to track oxygen levels if you’re at risk.

Conclusion: Enjoy Ladakh the Right Way

AMS isn’t inevitable, and many travelers complete their Ladakh journey with no symptoms at all. But the key is to respect the altitude, move slowly, and listen to your body. With the right precautions, your Ladakh adventure can be breathtaking — for all the right reasons.

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