Salkantay Trek Preparation

Difficulty of the Salkantay Trek to Machu Picchu

The Salkantay Trek presents challenges that contribute to its appeal. While it is not easy, the difficulty can vary depending on each individual’s physical and mental condition. Steep slopes, rocky terrain, and sudden weather changes are some of the obstacles you may encounter.

Altitude of the Salkantay Trek

The highest point of the Salkantay Trek, known as Abra Salkantay, is situated 4,600 meters above sea level. This altitude can be challenging for those who are not acclimatized. Adequate physical and mental preparation is essential to overcome this obstacle.

Recommendations Before Undertaking the Salkantay Trek

Acclimatization

Acclimatization is crucial before embarking on a high-altitude adventure. Neglecting this process can negatively impact your health and that of your group. Understanding the importance of acclimatization ensures a safe and enjoyable experience.

Altitude Sickness on the Salkantay Trek

If you are not well-prepared, you might experience symptoms such as nausea, headaches, and shortness of breath. It is advisable to consult a doctor, try local infusions, and plan rest days in Cusco as key strategies to prevent altitude sickness.

The Best Time for Trekking

While the Salkantay Trek is available year-round, weather is an important factor to consider. The dry season, from late April to mid-October, is considered the best time to undertake this adventure. The busiest months are May through September, providing an ideal combination of clear skies and less-traveled trails.

Physical Preparation: Tips and Exercises

Participating in the Salkantay Trek requires prior preparation, including choosing the right footwear and engaging in specific training. Recommended activities include hiking, training with walking sticks, and exercises to strengthen muscles and improve cardiovascular capacity.

Leg Exercises for Training

• Lunges
• Deadlifts
• Back Squats
• Front Squats

Required Fitness Level

It is not essential to be a high-performance athlete, but being in good physical and mental condition is crucial. A balanced diet, proper training, and hiking experience are key factors for success.

Physical Requirements for the Salkantay Trek

To undertake the Salkantay Trek, you should be in good physical and mental condition, have strong legs, not suffer from respiratory problems, and follow a healthy diet.

Food for the Salkantay Trek

Nutrition plays a key role. Before the hike, focus on hydration and consuming carbohydrates, proteins, fruits, and vegetables. During the trek, it is recommended to eat energy snacks, stay constantly hydrated, and consume light meals.

Preparation for the Salkantay Trek requires comprehensive care. From physical strength to acclimatization and mindful food choices, every step contributes to an unforgettable experience in the majestic Peruvian mountains.

Additional Tips

1. Gradual Ascent: One of the most effective ways to prevent altitude sickness is to ascend gradually. When traveling to high altitudes, take several days to acclimatize before going higher. This allows your body to adapt to the reduced oxygen levels. All of our treks in Peru consider sufficient acclimatization.
2. Stay Hydrated: Dehydration can increase the risk of altitude sickness, so drink plenty of fluids. Avoid excessive alcohol and caffeine consumption, as these can contribute to dehydration.
3. Diet: Eat a balanced diet with adequate carbohydrates and avoid heavy, fatty meals. Carbohydrates help your body use oxygen more efficiently at high altitude.
4. Medication: Some people consider taking medications like acetazolamide (Diamox) to help prevent altitude sickness. Consult a healthcare professional before taking any medication and be aware of possible side effects.
5. Rest: Ensure you get enough sleep and rest during the climb. Fatigue can increase the risk of altitude sickness.
6. Avoid Overexertion: Avoid overexertion and listen to your body. If you experience symptoms of altitude sickness, rest or descend to a lower altitude.
7. Descend if Symptoms Persist: If you experience symptoms of altitude sickness, such as headaches, nausea, dizziness, or shortness of breath, it is crucial to descend to a lower altitude. Symptoms should not be ignored or dismissed.
8. Walk Slowly: It is important to walk slowly and not rush. Enjoy the moment and the natural beauty around you. Rapid walking for an hour is not the same as exerting yourself over more than nine hours. Avoid overconfidence and listen to your body’s needs.
9. Sleep at Altitude: The first camp on the Salkantay Trek is at 4,000 meters above sea level. It is important to spend a few nights at altitudes above 2,500 meters to help your body adapt. This helps in developing a greater number of red blood cells, which carry oxygen to your body.
10. Do Breathing Exercises: Breathing is crucial. Try to find a rhythm between your breathing and your steps to help reduce fatigue and coordinate your movements.
11. Weigh Your Equipment Before You Leave: Every gram counts on the mountain. Opt for lightweight gear to conserve energy. Look for ultra-light equipment designed for mountain use, such as boots, jackets, backpacks, and thermoses.
12. Eat Properly: Nutrition at high altitudes is important. Bring protein-rich or high-sugar snacks, such as chocolate or dried fruit. Before the trek, consume foods high in water, like vegetables and fish, to help produce more red blood cells. Garlic and coca tea, consumed in moderation, can also be beneficial.
13. Train Cardio: Physical fitness is essential. Start with running shorter distances and gradually increase. If you can’t go to the mountains daily, visit a gym or run in a park.
14. Sleep Well: Rest is crucial before your trip. In the week leading up to your expedition, engage in active rest with light exercise to ensure you arrive in Peru well-rested and energized.