Colds, blisters and sunburn on the Everest trek

Altitude sickness gets the attention, but minor problems cause far more discomfort. Dealing with them early keeps you walking.

Colds and sore throats

You spend your evenings in crowded dining rooms with trekkers from many countries, and the air outdoors is cold and dry, which makes coughs and sore throats common. A few habits help:

• Wear a buff over your nose and mouth while walking, which warms and moistens the air you breathe.
• Sip hot drinks, and breathe the steam from a cup.
• Carry throat lozenges and any cold medicines you like, because your usual brands are hard to find.
• Wash or sanitise your hands before eating.

Blisters

A bad blister can end a trek as surely as altitude. Boots that are too small are the most common cause, so choose a pair with room for a thick sock and a heel that does not slip. Wear liner socks under wool ones, and change into dry socks each day. The moment you feel a hot spot, stop and cover it with tape or a blister plaster. Do not wait until it has become a sore.

Sun and snow glare

The sun is much stronger at altitude, and fresh snow reflects even more. Use high-factor sunscreen several times a day, including on your ears and under your chin. Wear a wide-brimmed hat and good sunglasses with side protection. People who wear prescription glasses should consider prescription sunglasses.

Water

Drink steadily, aiming for roughly three to four litres a day, including tea and soup. Dry air and exertion cause fluid loss without you noticing.

Eat safely

Choose freshly cooked food, avoid raw salads in Kathmandu and on the trail, and treat all drinking water.

Tell your guide

If you feel unwell, say so early. Small issues are far easier to manage before they grow.

Building a small medical kit

A compact kit helps you deal with minor problems before they become big. Include blister plasters, antiseptic wipes, adhesive tape, pain relief, throat lozenges, oral rehydration salts, any personal prescriptions and a few bandages. Ask your doctor what else is suitable for your health. Keep the kit within reach in your daypack rather than at the bottom of the duffel, because problems rarely wait until evening.

Looking after your feet

Feet carry you the whole way, so give them care. Wear socks that fit and wick moisture, and change them at lunchtime if they are damp. Trim toenails before you leave, because long nails can bruise on descents. Check your feet each evening for red spots, and treat them early. Dry your boots near, not on, the stove, since heat can damage glue and leather.

Protecting yourself from the sun

Ultraviolet exposure increases with altitude and is reflected by snow and light rock. Cover your skin with long sleeves and a brimmed hat, apply sunscreen to the face, ears, neck and the back of the hands, and reapply after sweating. Lip balm with sun protection stops painful cracking. Wear sunglasses with side protection or glacier-type lenses, particularly if there is snow, to prevent snow blindness.

When to ask for help

• A fever, severe sore throat or persistent cough that is getting worse.
• Blisters that become infected, hot or very painful.
• Persistent vomiting or diarrhoea that stops you drinking enough.
• Any symptom that you suspect could be altitude illness, rather than a simple cold.