If you’re planning a trip to Peru, you’ve probably heard about the altitude. And you might be wondering:
“Will I be able to handle it?”
“How can I avoid altitude sickness?”
Don’t worry — a lot of travelers ask themselves the same thing. The good news is, there are many simple tricks to help your body adjust gently.
Here at Escápate, we welcome travelers from all over the world, and we’ve seen all kinds of reactions to the altitude. The goal of this article is to share concrete advice, based on our real-life experience, so you can fully enjoy your trip without being slowed down by headaches or fatigue.
What to Expect with Altitude in Peru?
Let’s start with a bit of context:
Altitude starts becoming a challenge from around 2,500 meters (8,200 feet). Well, Cusco sits at 3,400 meters (11,150 feet), and some treks or excursions, like Vinicunca or Palcoyo, reach over 5,000 meters.
That means your body needs to get used to air with less oxygen. For some people, it’s a non-issue. For others, it takes a few days of adaptation.
The most common symptoms of altitude sickness (called “soroche” here) include:
Headaches
Fatigue
Shortness of breath
Nausea or vomiting
Difficulty sleeping
But don’t panic! These symptoms are not inevitable, and they’re usually manageable. With the right habits, you may not feel anything at all.
Our 7 Practical Tips to Acclimate Smoothly
1. Take your time
This is the golden rule. Landing in Cusco and going straight to Machu Picchu or a hike the next day is a risky move.
Our advice: start your trip in the Sacred Valley (Pisac, Ollantaytambo…). It’s at a gentler altitude (around 2,800 meters / 9,200 feet), which gives your body a chance to adjust gradually. From there, you can move on to Cusco and later plan high-altitude treks.
2. Avoid physical effort the first few days
When you arrive at altitude, don’t jump into a 6-hour hike or sprint up the stairs. Even a short walk can leave you breathless. Use your first days to wander slowly, explore the city, relax at a café in the sun.
3. Stay very well hydrated
Your body needs water to adapt. Drink at least 2–3 liters (0.5–0.8 gallons) of water per day. If you’re not used to drinking that much, keep a water bottle with you at all times.
4. Try the famous coca tea
This is the traditional local remedy for soroche. Coca leaves have been used for centuries by Andean people to cope with altitude.
You’ll find coca tea in almost every hotel, restaurant, and market — often for free in Cusco. It has a herbal taste and a comforting effect. Most importantly, it helps!
5. Eat light meals
At high altitude, digestion slows down. We recommend sticking to:
Simple, warm dishes
Soups (quinoa soup is perfect)
Fresh fruits and rice
Avoid heavy or greasy foods for the first couple of days, and limit alcohol — it can make dehydration worse.
6. Get plenty of sleep
Your body is working hard to adapt to the new environment. Rest is your best ally. Don’t underestimate the power of a good night’s sleep and a nap if needed.
7. And if you’re not feeling well?
If your symptoms get too strong (repeated vomiting, intense dizziness…), don’t wait — see a doctor.
There are also local medications like Sorojchi Pills (available over the counter) that can help relieve symptoms. But prevention is still the best strategy.
What We've Seen with Travelers
At Escápate, we’ve helped dozens of travelers who were worried about the altitude… and most of them ended up doing just fine.
Those who take their time, follow these tips, and listen to their bodies have the best experience.
We’ve even seen some super fit athletes struggle at 4,000 meters, while others — less sporty — handled it with no issue. Moral of the story: there’s no rule, everyone reacts differently.
In Summary
Altitude in Peru isn’t something to fear — it’s just something to plan for.
With the right pace, lots of water, light meals, rest, and a little coca tea… you’re all set to enjoy the Andes with peace of mind.
And if you need help designing your itinerary so that it gradually increases in altitude, we’ve got your back. We know every corner of this region, and we’d love to help you build a trip that suits your pace.
See you soon up in the heights!
