Altitude is what surprises most people hiking the Inca Trail. You may be in good physical shape and still find yourself short of breath on a climb that would be easy back home. The good news is that your body can adapt if you give it enough time. In this guide, we’ll show you the altitudes you’ll hike at, how to acclimatize before the trek, and which habits can help you hike comfortably throughout the four days.
Inca Trail Altitudes, Section by Section
The trail doesn’t stay at high elevations the entire time. It climbs, descends, and climbs again, and understanding this elevation profile helps you manage your energy:
- Km 82 (Piscacucho): the starting point, at approximately 2,700 meters (8,858 feet) above sea level.
- Wayllabamba: around 3,000 meters (9,843 feet) above sea level, at the end of the first day.
- Warmiwañusca Pass: 4,215 meters (13,829 feet) above sea level, the highest point on the trail.
- Pacaymayo: approximately 3,600 meters (11,811 feet) above sea level, the campsite for the second night.
- Runkurakay Pass: around 3,950 meters (12,959 feet) above sea level.
- Phuyupatamarka: approximately 3,680 meters (12,073 feet) above sea level.
- Wiñay Wayna: around 2,650 meters (8,694 feet) above sea level.
- Machu Picchu: 2,430 meters (7,972 feet) above sea level.
As you can see, the most demanding sections are concentrated on the second and third days. After that, the trail descends, and your body begins to feel lighter.
What Happens to Your Body at High Altitude
As altitude increases, air pressure decreases, and each breath provides less oxygen. Your body responds by breathing faster, increasing your heart rate, and, over time, producing more red blood cells. This process is called acclimatization, and it can’t be rushed.
Common Symptoms of Altitude Sickness
Altitude sickness, known in Peru as soroche, usually appears within the first 24 to 48 hours. The most common symptoms include headaches, fatigue, loss of appetite, nausea, dizziness, and difficulty sleeping. In most cases, symptoms are mild and improve with rest and hydration.
Warning Signs You Shouldn’t Ignore
If you experience shortness of breath even while resting, a persistent cough, confusion, loss of balance, or a headache that won’t go away, notify your guide immediately. These symptoms require attention and usually a descent to a lower altitude. Inca Trail guides carry oxygen and first-aid kits for situations like these.
Acclimatization Plan Before the Trek
Ideally, you should arrive in the region two to three days before starting the trek. How you spend those days can make a difference.
Start in the Sacred Valley
The Sacred Valley is lower than Cusco, at elevations between 2,800 and 2,900 meters (9,186 and 9,514 feet) above sea level, depending on the area. Spending your first nights there allows you to adjust gradually before heading up to Cusco, which sits at 3,399 meters (11,152 feet) above sea level. In addition, Ollantaytambo is very close to km 82, the starting point of the trail.
Stay Active, but Don’t Push Yourself
Spending the entire day at your hotel isn’t as helpful as doing some light outdoor activity. A short walk around Cusco helps your body get used to working with less oxygen without exhausting it. For example, you can book a gentle hike with yoga and an offering at Inkilltambo, where you’ll walk at a relaxed pace, practice mindful breathing, and become familiar with the terrain of the hills surrounding Cusco before the big day.
Get Plenty of Rest at Night
It’s normal to have trouble sleeping during your first nights at high altitude. Eat an early, light dinner, avoid screens before bedtime, and choose relaxing activities in the afternoon. Participating in a traditional cacao ceremony in Cusco is a peaceful way to end the day. The slow pace and intimate atmosphere help you release the fatigue of traveling and rest better before the trek.
Habits for Hiking Comfortably Along the Trail
Stay Hydrated Throughout the Day
At high altitude, you lose more fluids through breathing, even if you don’t notice it. Keep your water bottle within reach and take small sips frequently instead of drinking large amounts of water all at once.
Hike at a Pace That Allows You to Talk
A good rule of thumb is to maintain a pace that allows you to speak without gasping for air. On uphill sections, take shorter steps and brief standing breaks without sitting down, so your muscles don’t cool down.
Eat Small Amounts Frequently
Carbohydrates are the easiest source of energy for your body to use at high altitude. Carry nuts, chocolate, or granola bars, and eat something during each break. The meals prepared by the trail cooks are designed to support the energy demands of the trek.
Avoid Alcohol and Tobacco
Both can interfere with oxygen intake and worsen dehydration. Save them for after Machu Picchu.
Coca Leaves and Medication: What You Should Know
Drinking coca tea is a widespread local tradition for relieving mild altitude-related symptoms, and you’ll find it in hotels and campsites. If you’re considering taking preventive medication for altitude sickness, consult your doctor beforehand, especially if you have a medical condition or take other medications. No remedy can replace proper acclimatization.
Frequently Asked Questions
What Is the Highest Point on the Inca Trail?
Warmiwañusca Pass, at 4,215 meters (13,829 feet) above sea level, which you cross on the second day.
Is It Better to Acclimatize in Cusco or the Sacred Valley?
Ideally, you should combine both: start in the Sacred Valley, which is at a lower elevation, and then spend one or two days in Cusco before starting the trek.
Does Being Physically Fit Prevent Altitude Sickness?
No. Altitude sickness can affect anyone, regardless of age or physical fitness. What matters most is giving your body enough time to adjust.
What Should I Do if I Feel Unwell During the Trek?
Tell your guide as soon as you notice any symptoms. Slowing down, resting, and staying hydrated are often enough in mild cases. If symptoms worsen, your guide will determine whether descending to a lower altitude is necessary.
How Many Days Before the Trek Should I Arrive in Cusco?
It’s recommended to arrive at least two or three days before the Inca Trail starting date.
