Cusco sits at an impressive 3,400 meters (11,150 ft) above sea level, well above the threshold where many travelers begin to feel the effects of altitude. Whether you’re planning to hike to Rainbow Mountain, Humantay Lake, or Machu Picchu, taking the time to acclimate in Cusco is essential to a safe and enjoyable experience. Altitude sickness can hit anyone, regardless of fitness level, so thoughtful preparation is key.
Here’s your science-backed and locally-informed guide to easing into the Andean elevation like a pro.
1. Hydration is Everything
At high altitudes, the air is thinner and drier. This means your body loses fluids faster, even if you don’t feel it. Dehydration worsens altitude sickness symptoms like headaches, nausea, and fatigue. So before and during your trek:
- Start hydrating days in advance
- Avoid alcohol and caffeine, especially in the first 24–48 hours
- Drink electrolyte-rich fluids, not just plain water
Coca tea, a traditional Andean remedy, is widely available in Cusco and believed to help with oxygen uptake. While not medically proven, it’s a local staple and can be part of your hydration routine.
2. Eat Light
Heavy meals take more energy to digest, and your body is already working harder with less oxygen. Aim for:
- Light, nutrient-rich foods like soups, grains, and fruits
- Complex carbohydrates (quinoa, potatoes, rice) for slow-release energy
- Avoid greasy, fried, or high-fat dishes
If you’re looking for local recommendations, many restaurants in Cusco offer high-carb, plant-based meals ideal for pre-trek fuel.
3. Give Yourself 2 Days (At Least)
While some travelers rush through Cusco en route to the mountains, it’s highly recommended to spend at least 48 hours acclimating. Use this time to:
- Rest on your first day, keep walking minimal and slow
- Explore low-effort attractions on day two, like San Pedro Market, Qorikancha, or Sacsayhuamán (a short uphill walk but worth it)
- Book tours like a Sacred Valley day tripthat allow your body to adjust gradually to various elevations
Starting slow is the smart strategy that benefits you in the long run.
4. Know Your Medication Options
Some travelers opt to bring acetazolamide (Diamox), a prescription drug that helps prevent altitude sickness by encouraging deeper breathing. If you’re concerned or have had issues before, consult a travel doctor about:
- When to start taking it (usually one day before arrival)
- Common side effects,like tingling
- Over-the-counter options like ibuprofen for headaches
Locally, you’ll also find “sorojchi pills”, a herbal remedy that some tourists find helpful. Always read labels and talk to your guide or pharmacist if unsure.
5.Sleep Smart
Oxygen levels drop further at night, which is why some people feel worse in the evenings. To give your body the best chance to recover:
- Avoid sleeping at even higher altitudes on your first night
- Use extra pillows to keep your head slightly elevated
- Consider light breathing exercises or using an altitude mask (available locally)
Your first night in Cusco is the time to prepare for the hike ahead; rest is your best friend.
6.Try Pre-Trek Activities Wisely
You don’t need to sit idly during acclimation. Some low-to-moderate activities will actually help get your body moving and adjusting to the altitude. These might include:
- A walking tour of Cusco’s historic center
- Visiting museums like the Inka Museum or ChocoMuseo
- Short excursions to nearby ruins with little elevation change
- Avoid intensive hiking or full-day treks during your first 48 hours.
Always Acclimate Before You Elevate
Altitude doesn’t discriminate. The best way to ensure a memorable and safe trekking experience in Peru is to start your journey on the right foot, by acclimating in Cusco. With hydration, smart food choices, slow pacing, and a couple of easy sightseeing days, you’ll set yourself up for success.
Remember: the mountains will still be there tomorrow. Giving your body the time it needs today means you’ll enjoy every step of the journey that much more.
If you’re planning high-altitude adventures like the Rainbow Mountain 2-day trek, Humantay Lake tour, or a Machu Picchu day trip, Rainbow Mountain Expeditions can guide you every step of the way. Our local team understands the pace, the altitude, and what it takes to trek comfortably and confidently in the Andes. You can trust us to make your tour comfortable and memorable–book a tour now!