Background
Climbing Mount Kilimanjaro is a life-changing experience. Every year hundreds of people attempt the arduous trek to the summit of Africa’s highest mountain, and for many it becomes a physical and mental challenge that tests their boundaries. But how fit do you need to be to fulfill this ambition successfully?
The Physical Demands of the Climb
Kilimanjaro is one of the most difficult and accomplished peaks in the world to reach. The journey starts in a tropical environment and passes through five different climate zones over a two week period. The climb rises to heights of over 19,340ft and features many steep ascents and descents. Such heavy activity involves tremendous physical endeavors, such as burning energy to traverse long distances and intense oxygen deprivation at higher altitudes.
Benefits of Being in Good Shape Beforehand
The fitter you are before attempting to climb Kilimanjaro, the more likely it is that you can reach the summit in the time frame allowed. Strenuous physical activities such as walking and running can help you acclimatize to the varying levels of altitude preceding the trip. Additionally, having a good level of core strength and overall fitness is beneficial in both increasing your physical and mental stamina for the long journey ahead.
Recommendations from Experts
Most experienced climbers recommend that before climbing Kilimanjaro, you should participate in regular exercises and begin a pre-climbing conditioning program three months before you leave. This program should include activities such as running and walking, combined with strength and conditioning training to improve your physical abilities and prepare you for the challenge. It is also beneficial to practice with carrying a loaded pack up and down inclines at different levels of intensity to simulate the physical condition you may find en route.
The Importance of Mental Strength
Physical fitness plays an essential role in any successful mountaineering trip, but your personal mental strength and determination are equally important. Mental strength is required to stay motivated and suppress the exhaustion you will feel during the climb, and having this will give you a significant boost of confidence. It is beneficial to train your mind too, by researching further into the geography along the route and practising visualisation techniques to help you to stay calm and focused when facing the many obstacles along the way.
Equipment and Supplies
Apart from physical fitness, you will need the right equipment and supplies for your climb. This includes hiking boots, appropriate clothing and mountaineering gear. Other necessary items include things such as a tent and sleeping bag, first aid kit and food supplies. Professional climbing guides usually provide the most essential items, though it is advisable to double-check with them beforehand.
Acclimatisation and Medical Advice
The effects of altitude sickness become more apparent as you reach higher altitudes on Kilimanjaro. To reduce the risk of experiencing such symptoms, climbers should acclimatise sensibly by taking rest days during the climb for their body to adjust. Additionally, it is recommended that climbers with pre-existing medical conditions seek medical advice from a professional doctor before embarking on the trek.
Advice from Fellow Climbers
Climbing Kilimanjaro is a rewarding experience and a challenge that will stay with you forever. To be successful you need to be physically prepared, but having a positive and determined attitude is equally important. If you seek advice from more experienced climbers, you will realise that the most important quality that stands out is having the mental ability to ‘never give up’.
Staying Hydrated
Staying adequately hydrated throughout the two week period of the climb is an essential part of the journey. Before setting off, it is advisable to invest in a good hydration system and water bottles, such as camelbaks, as you will need to drink plenty of water throughout your journey in order to prevent dehydration, fatigue, and in more serious cases, altitude sickness.
Tracking Performance
Alongside physical and mental preparation, an important part of achieving success when climbing Kilimanjaro is monitoring your performance when on the mountain. Many climbers opt to track their performance with wearable technology such as an activity tracker or smartwatch. This technology allows you to measure the intensity, duration, and rate of your physical activity, giving you an overall view of how well you are performing throughout the trek.
Acclimatisation Strategy
When attempting any peak, whether it be Kilimanjaro or another mountain, good acclimatisation is essential. It is important to remember that reaching the summit is a two-way street—ascend too quickly and you risk getting altitude sickness, descend too quickly and you risk missing out on the opportunity to properly acclimatise. That’s why devising a good acclimatisation strategy is so important when planning the climb. An effective acclimatisation plan may involve building in extra rest days and climbing higher during the day, before returning to a lower altitude to sleep, allowing for plenty of time for your body to adjust.
Nutrition and Supplements
A successful Kilimanjaro climb also requires a well-balanced nutrition plan. It is important to include adequate amounts of carbohydrates, proteins and fats, and many experienced climbers choose to include nutrient supplements such as magnesium, Vitamin D and Vitamin B12 to help with their total nutrition intake. Eating healthy is a must when climbing Kilimanjaro and a dehydrated, sugary, processed diet will likely leave you feeling lethargic and unable to focus on your climb.
Recovery Plans
Achieving the summit of any climbing endeavour is an admirable accomplishment, but equally important is the recovery process that follows. In the case of a Kilimanjaro climb, it is essential to monitor your heart rate, breathing rate, and temperature during the climb down and take extra days off to make sure you are ready to tackle the last few stages of the descent. Recovery plans are essential for all mountain climbers, as they can help to relieve some of the stress and strain of the climb.
Making the Most of Your Climb
The greatest achievements are achieved with complete commitment and dedication – mentally and physically preparing for your climb is key in allowing yourself to reach the peak. This can involve anything from making sure you have the right equipment, to being aware of potential medical issues, to engaging in regular physical activities prior to the climb. Through following these strategies and dedicating your time to a well-planned schedule for acclimatisation, nutrition and recovery, you will be more likely to have an enjoyable and successful Kilimanjaro climb.
