AFRICAN ADVENTURE: Kilimanjaro and the Serengeti Trip Newsletter #4, May 2004 TRIP UPDATE There has been a slight change to the original itinerary. Instead of going directly into a camp when we arrive we will travel to Arusha and spend the first two nights there in a hotel. This will give us one full day to explore Arusha, the gateway to the Serengeti and Arusha National Park. You will be able to take showers (yippee!!) before we depart on our climb. Arusha offers lots of shopping, so you may want to take advantage of the full day to get that tedious chore out of your way. You can also book tours to visit local villages. I will be looking into some options for us and will let you know as I get the information. PREPARING FOR OUR CLIMB Time is flying by, and hopefully all of you have already started your physical preparation. In addition to our group trips, I wanted to give you some specific recommendations. The very best way to prepare for climbing to high altitude is to climb to high altitude. Although this is difficult for most of us, remember that the higher the altitude and the longer the hikes, the better. If you cannot hike to higher altitudes, (Mt. Washington at 6,000+ ft is the highest in New England), a local hill three times a month or a monthly trip to the Whites or Adirondacks is great. Running and biking are also very good and at least take you outdoors so you can test your endurance. Stair masters and climbing machines at the gym will work if outdoor hiking isn’t an option. Try not to go for short hard blasts of exercise but long sustained workouts instead. An adequate training regime is to maintain 80% of your max heart rate (220 minus your age) for an hour, three to four African Adventure Newsletter #4, April ’04 days a week. Remember high altitude mountain climbing requires acclimatization and a strong mind is as important as a strong body. We have an itinerary that will allow us to acclimatize. If we are physically fit we have a definite formula for success!! HEALTH AND MEDICAL INFORMATION In the first newsletter I gave you basic information about immunizations. This issue of the newsletter contains more specific details about all health and medical concerns. The immunization recommendations appear again at the end, and please refer to Newsletter #2 for a list of first aid and drug kit items I strongly recommend you bring. FOOD AND WATER Too many people spend thousands of dollars on their "dream" trip only to have it ruined by invisible parasites and bacteria, common in developing countries that can wreak havoc on your health. Tanzania, being relatively sparsely populated, is a fairly clean country by most “third world” standards. Nevertheless, poor sanitation and cooking practices are probably the most common cause of failure on Kilimanjaro and misery on safari. Although many people research the menus that they will have while traveling, very few research the sanitation practices of the company preparing the menus. African Environments (AE) considers this an important “behind the scenes” service. AE’s cooks are well trained and page 1 experienced and they have all had classes in the importance of proper hygiene. They are careful to disinfect all dishes and cooking utensils and all fresh vegetables that are served. This requires sending ample disinfectant on your trip and having plenty of assistant cooks available to help disinfect everything. Even more important than food is your water source while traveling. Plenty of pure water keeps you healthy and moving toward the summit or enjoying the plains. As in America, all the surface water in Tanzania is likely to harbor parasites such as giardia or amoebas. AE stocks all of their trips, both mountain and safari, with expedition quality World Health Organization approved Katadyn water filters. These filters can produce up to 10 litres of crystal clear pure water in a minute. The cost of these filters is prohibitive for most safari and mountain operators so they resort to boiling water, which is often not boiled to completion and uses a massive amount of fuel. There are a wide variety of "local" filtering systems available in Tanzania but none of these filters can take out all the parasites found in the water. VEHICLE SAFETY Roads in Tanzania are generally unsafe as they are full of potholes, poorly lit and rarely marked with signs. AE takes the safety of clients and vehicles very seriously: AE vehicles are fitted with seat belts for every passenger. Vehicles are maintained after every safari and tires are changed regularly. Safari vehicles are equipped with VHF radios and all camps have HF radios for communication with the Arusha base station. AE drivers all have more than 15 years experience driving, most of them have more than 10 years experience with AE. Most drivers were mechanics before they were drivers. African Adventure Newsletter #4, May ’04 All drivers have taken first aid courses and carry first aid kits. MOUNTAIN SAFETY At 19,300 feet Kilimanjaro poses some serious potential health risks. Your climbing adventure will be undertaken with the guidance and support of a company experienced and serious about high altitude climbing. AE trip leaders are Wilderness First Responder certified - this is an 80hour intensive American 1st aid course offered by the Wilderness Medical institute focusing on high altitude and wilderness medicine. All trip leaders have the experience of more than 50 Kilimanjaro climbs under their belt; many have climbed internationally as well. AE provides all trips with trip leaders and enough assistant trip leaders to ensure a ratio of at least 1 guide per 3 participants. In the event that a participant is hiking slow or needs to be evacuated there is plenty of back up to meet their needs. All trips are equipped with solar and battery powered HF radios and communicate twice daily with our Arusha base. AE will carry supplemental oxygen and high altitude hyperbaric "Gamow" bags on all mountain climbs. These are for use in the event of acute altitude sickness. AE has recently worked with the National Outdoor Leadership School (NOLS) to perform an external review of safety procedures and to produce a crisis management protocol. AE provides equipment imported from America that is the most durable available for harsh high altitude conditions. Although tents are not tall or spacious, they will keep you dry, warm and safe in a severe storm. page 2 ALTITUDE ILLNESS Altitude illness is related to the body’s attempt to compensate for hypoxia and decreased levels of available oxygen at elevations greater than 8,000 feet. AE strongly believes that slow and thorough acclimatization, proper diet, adequate hydration and rest can reduce the chance of altitude related illness. Your responsibility is to take care of important factors such as eating properly, staying hydrated (up to 6 litres a day!), keeping warm and allowing your body to rest. Acute Mountain Sickness (AMS) Acute Mountain Sickness (AMS) is the archrival of the high altitude hiker. AMS occurs as a result of the body’s failure to adapt to higher altitudes. The signs and symptoms of AMS vary greatly in their severity. Symptoms may take as little as 6 hours or up to several days to develop after the climber had reached a certain altitude. AMS can show its effects at altitudes as low as 8,000 feet but it is more common above 10,000 feet. The prevention of altitude sickness comes from adequate and slow acclimatization. Since individuals vary in their ability to acclimatize, you need to be able to recognize symptoms of altitude sickness and know the measures necessary to deal with it. Most people traveling to high elevations experience one or more of the following mild symptoms of altitude sickness: difficulty sleeping darker urine headache mild shortness of breath nausea breathing irregularity during sleep loss of appetite dizziness or light headedness mild weakness slight swelling of hands and face African Adventure Newsletter #4, May ’04 As long as symptoms remain mild, ascent at a modest rate can continue. If several of the above symptoms are present and you are quite uncomfortable, further ascent should be halted and you will be observed closely. If there is no improvement after a few hours, or after a nights rest, you will need to descend as rapidly as possible and seek medical attention. The following symptoms indicate a moderate to severe level of Acute Mountain Sickness and require immediate attention. You should not continue your ascent and should consider descent: a headache that does not respond to aspirin or ibuprofen vomiting difficulty walking and coordination changes in personality such as combativeness or impaired judgment severe shortness of breath while at rest or with mild exercise High Altitude Pulmonary Edema (HAPE) HAPE is a leakage of fluid into the lungs that makes breathing difficult. It is a very serious condition that requires rapid detection and immediate descent. HAPE can appear as low as 8,000 feet and is usually associated with rapid ascent and/or strenuous levels of exertion. The onset of symptoms is usually not immediate and may not appear until 6-8 hours upon arriving at an elevation. Early symptoms resemble AMS, while later symptoms are related to fluid filling the lungs and are accompanied by a terrible sense of anxiety as breathing becomes more difficult. The following symptoms of altitude sickness are a serious matter and can be signs of High Altitude Pulmonary Edema (HAPE): page 3 marked shortness of breath with only slight exertion rapid breathing after resting (25 or more breaths per minute) wet, bubbly breathing rapid heart rate after resting (110 or more beats per minute) severe coughing spasms that limit activity coughing up pinkish or rust colored sputum low urine output (less than a pint daily) persistent vomiting gross fatigue or extreme lassitude delirium, confusion and coma It is important that you should lie down and make no effort to exert strenuously as this will compound the problem. The treatment for HAPE is immediate descent. While descending it is important that you keep your heart rate down and do not over exert. You would be carried if a small hill or incline is encountered while on the descent. High Altitude Cerebral Edema (HACE) HACE is a relatively rare condition where the brain swells. HACE usually takes a couple days to develop at altitude, although cases have occurred immediately upon arriving. The earliest signs and symptoms include difficulty with walking and balance and psychological withdrawal. Immediate descent is mandatory if HACE is suspected. Symptoms include: disorientation, confusion, or hallucinations intense headache that does not go away with a mild pain killer nausea and vomiting inability to walk a straight line walking heel to toe If severe illness develops, immediate descent or medical attention is mandatory! African Adventure Newsletter #4, May ’04 ACLIMITIZATION RECOMMENDATIONS Slow ascent: ascend to altitude in stages at a slow to moderate pace, allowing the body time to properly acclimatize Increase fluid intake: This is a MUST. Fluids ensure that you are properly hydrated. Plan to drink four quarts or more a day while on the climb. Urine volume should always exceed one pint. Urine color should be almost clear. Proper nutrition: caloric intake should be maintained and your diet should be high in carbohydrates. We will provide a proper diet, it will be your job to eat it. Adequate rest: this is especially important during the first two days at altitude. Maintaining a slow pace: no overexertion; rest during stops, avoid alcohol, caffeine, narcotic pain killers, and sleeping pills that can dehydrate or suppress the respiratory drive. Possible use of Acetazolamide (aka: Diamox): see below Diamox AE recommends that you consult your doctor regarding the possible use of acetazolamide to aid acclimatization. Please let your guide know if you are taking this or any other medication. Do not start taking this drug before your trip begins or at anytime on the trip without consulting your guide. It is a sulpha-based drug and can be contra- indicated for people with sulpha allergy and/or women who are pregnant. It is suggested that, under the guidance of your physician, you obtain a supply of Diamox for use on the trip above 13,000 feet. Discuss getting a prescription for eight days of this medication. The dosage required is based on your body weight, but current research indicates that one dose of 60 mg., twice a day, is adequate. The latest studies have shown that Diamox is page 4 just as effective when taken at onset of symptoms and is not required to be taken prior to gaining altitude as used to be prescribed. Since it is a diuretic and prevention of dehydration is already an issue at altitude, it is recommended Diamox be used when necessary as symptoms occur. Dr. Peter Hackett’s book Mountain Sickness: Prevention, Recognition and Treatment includes this comment about Diamox: “Diamox, it is now generally agreed, does reduce the incidence and severity of acute mountain sickness (and we also use it to teat mild AMS). This has been determined statistically on large numbers of people. For a given individual, however, the medication should in no way be thought of as a guarantee of freedom from mountain sickness. Serious mountain sickness has been reported, although rarely, in persons taking Diamox. Side effects most noted are numbness and tingling fingers, toes or face and increased urine output.” **Diamox is not a substitute for good physical conditioning and slow acclimatization** HYPOTHERMIA AND FROSTBITE In addition to proper acclimatization, the second most important health concern to climbers is maintaining proper body temperature to prevent hypothermia and frostbite. This is ensured by wearing the appropriate clothes and by proper body maintenance. The latter cannot be overemphasized! Keeping yourself thoroughly hydrated, well fed, taking care of your feet, and acclimatizing properly are much more important than having state of the art equipment. Upon arriving at camp, change into dry socks (this will prevent trench foot which often times results in frostbite) and massage feet to increase circulation. As a general rule, if your feet or hands have not African Adventure Newsletter #4, May ’04 warmed up within two hours after leaving camp in the morning for the summit, then cold injury can be expected. At this point, it is common for one’s hands or feet to feel “warm” when in reality, deep frostbite has occurred and the tissues are numb. Mild frostbite is most easily taken care of by placing the affected area under a partner’s armpits or stomach for rewarming. TRAVEL CLINICS AND RESOURCES Health clinics specializing in travel health are one of the best places to visit for immunizations and travel health advice, although they are often more expensive than going to your local health department or family doctor. Check with your insurance company to see if these immunizations and the travel clinic consult are covered under your policy. If you have an ongoing medical condition or any general health concerns, you may prefer to go to your primary care doctor. Some travel health clinics provide specific travel health briefs (usually for a fee) by mail, phone or fax, which you can then take to your doctor. A visit to the travel clinic is advised sooner than later as some immunizations take up to 4 months to administer, so start early. Center for Disease Control – Travelers’ Health Page http://www.cdc.gov/travel/ The International Society of Travel Medicine – Travel Clinic Directory http://www.istm.org/ PERSONAL HEALTH AND DENTAL CONCERNS It is imperative that you make your medical conditions or problems known to me well before our departure if you didn’t put it on your medical form or have had any changes to your medical condition since you filled out the application. AE and I must know if you are taking any page 5 medications of any kind. You will be asked to review the AMC Confidential Medical Form again to confirm accuracy and make any updates prior to departure. It is a good idea before any international trip to visit your dentist for a standard check-up. It would be really uncomfortable to get a tooth ache on the mountain. IMMUNIZATIONS There are no required immunizations for Tanzania, but many are highly recommended. Below is a list of recommended vaccinations from the Center for Disease Control and Prevention for East Africa. Those starred (*) are highly recommended by the CDC for East Africa. Consult with your doctor no later than 4–6 weeks before your trip to allow time for shots to take effect, although some series require additional lead time. Hepatitis A* Hepatitis B Rabies Typhoid* Yellow Fever* As needed, booster doses for tetanusdiphtheria, measles, and a one-time dose of polio vaccine for adults. Malaria. In Tanzania it is most commonly found in lower elevations (6,000 feet or lower). It is not so much a danger on the Kilimanjaro hike, but it could be a problem on the safari. You should consult your physician to see if malaria prophylaxis is right for you as there can be serious sideeffects with some of the options. African Adventure Newsletter #4, May ’04 page 6