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Health Preparations for Mount Kinabalu Climbers
SPECIAL NOTE FROM SABAH PARK AUTHORITIES
It
is recommended that all climbers should have themselves medically
checked before attempting any mountain climb. If you have a history of
suffering from the following ailments, it is highly recommend that you
should refrain from climbing: Hypertension, Diabetes, Palpitation,
Arthritis, Heart disease, severe anemia, Peptic ulcers, Epileptic
fits,
Obesity (overweight), Chronic asthma, Muscular cramps, Hepatitis
(jaundice); or any other disease which may hamper the climber.
Should
I take
malaria prevention medication before going to Mount Kinabalu?
Climbing Mount
Kinabalu is usually a "once
in a lifetime"
experience for most people, so is vital that proper preparations are
made beforehand. With superior information and sufficient time to
prepare, you stand an extremely good chance of reaching the summit. You
have prepared all the necessary climbing preparation earlier, but what
about your health and fitness? Are you fit enough to climb the highest
mountain in South East Asia?
The above note
is given by the Sabah Park Authorities. It is
advisable to follow their
guidelines as to minimize the risk of you getting ill on top of the
mountain.
HEALTH REQUIREMENTS
Although the majority of
routes
leading to the summit of Kinabalu require
no technical climbing skills, some kind of training
beforehand
is important. It is important to remember that you will be hiking on
surfaces with varying angles which may put lots of stress on your
ankles and knees. It is also worth remembering that most of the
injuries which occur on Mount Kinabalu
happen on the way down.When
climbing
Mount
Kinabalu, take a slow pace to allow your body to acclimatize
to
the
altitude, as at 3000 meters, you only have 70% of the oxygen you would
normally have at sea-level.
To climb Mount
Kinabalu:
- You need
to be in decent physical condition.
- You must
not have heart or lung problems.
- You need
healthy knees and ankles.
- Take your
time and know your physical limitations.
Consult your personal physician if:
- You
are
taking any kind of medication.
- You have
any other health problems.
If you plan to
take any medication during your climb, you must consult your doctor
prior to departure. The effects of medications may vary with altitude
and stress. All climbers should consult their doctor or a specialized
travel clinic well in advance of their trip.
PHYSICAL FITNESS
Although
Mount
Kinabalu is not a technical mountain climb, it is a major
challenge and the rigors of altitude should not be underestimated.
The
ascent is not difficult in climbing terms, but it is very strenuous,
especially for those who are not very fit. The pace of your ascent
coupled with good acclimatization will help you on the 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 exercises such
as; cycling, running, swimming and funnily enough aerobics are good for
strengthening the cardiovascular system.
Generally, any exercise
that
increases the heart rate for 20 minutes a day is helpful but don't over
do it just before the climb.
The following steps are a guide to achieving acclimatization:
- Water
: A fluid intake of 4 - 5 liters per day is recommended. Fluid intake
improves circulation and most other bodily functions, but does not
increase fluid leakage from the body. Thirst should not be an indicator
of proper fluid intake, if your urine is clear then you are drinking
enough. During the climb, drinking water is taken from mountain
streams.
- Slow
Walk : Pace is a critical
factor on your climb. Unless there is a very steep uphill section your
breathing rate should be the same as if you were walking down the
street. If you cannot hold a conversation you are walking too fast.
Walk "softly" allowing your knees to gently cushion each pace. "Pelan-pelan"
(go slowly) is the phrase of the day.
Many people
suffer from headaches, nausea or disorientation due to mild altitude
sickness at the overnight hostel at Laban
Rata (3,262 meters/10,703
feet). Headache tablets and anti-nausea medications may help, but if
symptoms are severe do not continue the climb. Never underestimate the
mountain.
On the
climb, guides carry all basic medications but it is recommend that all
climbers should take a small, personal first aid kit. All the park
staff are trained in basic mountain rescue and first aid. In a major
medical emergency, the nearest district hospital is in Ranau; the staff
there will transfer serious
cases to the government hospital in Kota
Kinabalu, usually by road.
There are private medical clinics in
Ranau
and as well and well-equipped private hospital, the Sabah
Medical Center (SMC).
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