Acclimatization Guide for Spiti Marathon

Marathon date: 22 & 24 Aug 2025
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The Spiti Marathon takes place at altitudes ranging from 11,000 to 15,000 feet. To perform your best — and stay safe — proper acclimatization is essential. This guide will help you prepare your body for the thin air and challenging terrain of the Himalayas.

Recommended Arrival Timeline

  • Arrive in Kaza 3–4 days before race day: This gives your body time to adjust to the elevation.
  • Avoid rushing to high altitude: Ascend gradually if possible. Overnight stops in lower-altitude towns like Reckong Peo or Tabo are helpful.
  • Rest well: Limit physical activity in the first 24–48 hours after arrival.

Tips for Acclimatization

  • Stay hydrated – aim for 3–4 liters of water per day
  • Eat light but energy-rich meals
  • Avoid alcohol and smoking
  • Get enough sleep – aim for 8+ hours
  • Move around gently – take short walks, stretch

Know the Symptoms of AMS (Acute Mountain Sickness)

  • Headache
  • Nausea or vomiting
  • Dizziness
  • Difficulty sleeping
  • Loss of appetite

If symptoms persist or worsen, seek medical attention and consider descending.

Things to Carry

  • Diamox (consult your doctor beforehand)
  • ORS or electrolyte sachets
  • Pulse oximeter (optional)
  • Layered clothing
  • Sunscreen and lip balm

Your performance starts with preparation. Give your body the time it needs, and you’ll enjoy a safer, stronger, and more rewarding run at the Spiti Marathon.

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