Physical Fitness

Although Kilimanjaro is not a technical mountain climb, it is a major challenge, and you should not underestimate the rigors of altitude. Remember that Uhuru peak is 500m (1,640 ft) higher than Everest Base Camp!

The pace of your ascent coupled with good acclimatization will help you on 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 exercise such as cycling, running, swimming and aerobic classes are good for strengthening the cardiovascular system.

Any exercise that increases your heart rate for 20 minutes is helpful, but don’t overdo it just before the climb.

see (How Can I Prepare for Kilimanjaro’s High Altitude?)

Altitudes are generally defined as follows:

• High altitude 2,400m – 4,200m (8,000ft – 13,800ft)
• Very high altitude 4,200m – 5,400m (13,800ft – 17,700ft)
• Extreme altitude above 5,400m (17,700ft) (Uhuru Peak is 5,895m / 19,340ft)

*It is likely that all climbers will experience some form 0f mild altitude sickness during their Kilimanjaro climb caused by the failure of the body to adapt quickly enough to the reduced level of oxygen in the air at an increased altitude.

There are many different symptoms, but the most common are headache, light-headedness, nausea, loss of appetite, tingling in the toes and fingers and mild swelling of ankles and fingers. These mild forms are not serious and will normally disappear within 48 hours.

see (Are You Afraid of High Altitude? Here is How to Approach Mount Kilimanjaro’s Biggest Obstacle.)

The following first aid materials are important:

• Painkillers (aspirin /paracetamol)
• Antihistamines
• Blister treatment
• Imodium or other antidiarrhoeal tablets
• Plaster / Band aids
• Antiseptic wipes
• Dressings, especially pressure relief for blisters
• Talcum powder
• Malaria tablets
• Sunblock for skin and lips
• Antacids
• Cold cure sachets
• Oral rehydration salts/sachets
• Insect repellent
• Sanitary towels
• Etc.

see (5 Medications that Help Acclimatization & Combat Altitude Sickness)

Health information the ascent of Kilimanjaro is a strenuous adventure and should not be undertaken if you have any health conditions which may put you at risk. You are strongly advised to consult your physician for a thorough medical check-up and clearance before attempting the mountain.

If you are over 50 years old, talk to your doctor about doing a stress EKG. Should you require any medication whatsoever, you must provide your own and be able to administer it yourself. Medical supplies in Tanzania are not reliable or guaranteed.

Talk to your doctor about the following:

1. Vaccinations
-Hepatitis A
-Hepatitis B
-Typhoid
-Yellow Fever
-Tetanus
-Polio
-MMR (Measles, Mumps, Rubella)
2.Malaria pills
3.Altitude sickness (diamox pills)
4.Prescriptions you are currently taking
5.EKG testing

In addition, many people will experience the effects of high altitude. Prepare yourself by reading more about altitude sickness.

It is strongly recommended to have travel insurance and to additionally consider a membership with the AMREF Flying Doctors.

see (Acute Mountain Sickness (AMS) on Kilimanjaro)

In the event of an emergency on the mountain the rescue team plus one of the assistant guides will descend with the casualty to the park gate. At the gate, the casualty will be taken care and the necessary arrangements will be made.

see (Kilimanjaro Rescue)

Cameras whether video or film, need to be protected against the severe cold weather either in a warm pouch or the interior packets of your clothing, do not keep in your backpack at higher elevations, a selection of lenses will aid the final although weight and bulk will obviously influence your selection.

A polarized or neutral density filter is recommended, as is slide film rather than print. Bring your own film as it can be hard to find and expensive in Tanzania.
For digital equipment, check with the manufacture’s specifications for temperature range (especially battery life, water tightness and general hardiness.

see (On Safari & Photography)