How to acclimate for the Ausangate trek?

Ausangate reaches 5,200 meters (16,732 feet) at its highest point on the circuit. Your body needs to adapt to the lack of oxygen before attempting this hike. Acclimatization reduces the risk of altitude sickness and allows you to enjoy the experience. In Cusco we have incredible destinations and hikes to visit, with different altitudes and difficulty levels. For example, below the Ausangate snow-capped mountain you can do the 7 Lakes of Ausangate tour; however, you need to acclimatize before taking this trip.

What to Do to Acclimatize Better

Hydration

Drink between 3 and 4 liters of water daily from the moment you arrive in Cusco. Dehydration accelerates altitude sickness symptoms. Always carry a bottle with you and take small sips constantly—don’t wait until you’re thirsty.

Coca tea helps with hydration and has properties that facilitate adaptation. Drink it several times a day at your hotel or restaurants.

Nutrition

Eat small portions every 3-4 hours. Complex carbohydrates like quinoa, potato, rice, and oatmeal are your allies: your body processes them more easily at altitude.

Avoid greasy foods, fried foods, and red meat during the first few days. Your digestion is slower at altitude and these foods can cause discomfort. Fruits, vegetables, and light soups work better.

Rest

Sleep at least 8 hours during acclimatization days. Your body is working twice as hard to adapt and needs to recover.

The first two nights in Cusco are the most difficult. You may experience mild headaches or wake up in the early morning. Stay calm, it’s normal. If the pain persists after the third day, consult a doctor.

Gradual Walks

Walk 30-45 minutes daily in Cusco for the first two days. Climb the stairs in San Blas or stroll through downtown without rushing. If you get short of breath, stop and breathe deeply.

On the third or fourth day, take an excursion to sites between 3,800 and 4,200 meters like Sacsayhuamán or the Salt Mines of Maras. Return to sleep at lower altitude.

Signs You’re Ready for Ausangate

You can walk in Cusco without excessive shortness of breath. You climb stairs without needing to stop every few steps.

You sleep through the night without frequent awakenings. Your appetite has returned and you’re eating normally.

You don’t have a constant headache. An occasional mild pain is acceptable, but if you take ibuprofen and it doesn’t go away, you need more time.

You completed at least one 4-5 hour hike above 4,000 meters without severe symptoms.

Common Acclimatization Mistakes

Arriving and leaving the next day: Your flight lands in Cusco and you plan to go straight to Ausangate. Bad plan. You need a minimum of 3 days, ideally 4-5.

Drinking alcohol the first nights: A beer in the Plaza de Armas might seem harmless. Alcohol dehydrates you and worsens altitude symptoms. Wait at least 3 days.

Doing intense exercise: The hotel gym or going for a run is prohibited during the first few days. Keep activity light.

Ignoring symptoms: “It’ll pass” doesn’t work with altitude sickness. If you have intense nausea, confusion, or difficulty breathing while at rest, descend immediately.

Eating too much: That lomo saltado with french fries looks delicious, but your stomach won’t process it well. Eat light and frequently.

Destinations to Acclimatize Before Visiting Ausangate

Cusco City

At 3,400 meters, Cusco is your acclimatization base. Stay here for at least 2 nights before any excursion to higher altitude.

The San Blas neighborhood has perfect stairs to test your adaptation. If you climb them without major problems, you’re on the right track. Hotels in the historic center are well-located for walking and acclimatizing.

Sacred Valley

Ollantaytambo (2,800 meters) and Urubamba (2,870 meters) are lower than Cusco. Some travelers spend their first nights here and gradually ascend to Cusco. This strategy works if you have extra time.

From the Valley, take an excursion to Chinchero (3,760 meters) or Moray (3,500 meters). Spend the day at altitude and return to sleep lower down.

Rainbow Mountain

Vinicunca reaches 5,200 meters, the same altitude as the highest pass on Ausangate. If you complete this hike 2-3 days before Ausangate, you’ll know exactly how you react to that altitude.

The problem: if it goes badly at Vinicunca, you end up exhausted and lose recovery days. Only do it if you’ve already been acclimatizing for 4-5 days and feel good. It’s not mandatory, but it’s an excellent test.