Preparation & Acclimatization
Acclimatization — The Key to Success
Altitude sickness (Acute Mountain Sickness, AMS) is the main reason for failed climbs. It can occur from about 2,500 m, regardless of fitness, age, or experience. The only prevention: ascend slowly and give the body time.
- Mild symptoms: Headaches, nausea, loss of appetite, drowsiness. Normal from 3,000 m.
- Serious symptoms: Severe headaches, vomiting, confusion, shortness of breath at rest. DESCEND IMMEDIATELY!
- Rule: Do not gain more than 500–700 meters in altitude per sleep day. “Walk high, sleep low” — climb higher during the day, go lower to sleep.
Diamox (Acetazolamide)
Many climbers take Diamox as a prophylactic (125–250 mg, 2× daily, starting 24h before ascent). It speeds up acclimatization but is not a miracle cure. Consult a doctor beforehand! Side effects: Tingling in hands and feet, frequent urination, taste changes in carbonated drinks.
Physical Preparation
Kilimanjaro is technically easy but physically demanding: 5–8 days of hiking, 4–8 hours daily, with a summit night of 12–16 hours. Recommended preparation:
- 3–6 months prior: Regular endurance training (jogging, cycling, swimming, stair climbing). 3–4× per week, 45–60 min.
- Hiking training: Long hikes with a backpack (10–15 kg) in hilly terrain. At least 3–4 day hikes before the trip.
- Stair climbing: Excellent training! 30–45 min. of stair climbing with a backpack simulates the ascent well.
- No high-performance athletes needed: Average fitness is sufficient. The biggest challenge is the altitude, not the distance.
Equipment
Most organizers provide tents, kitchen, and large equipment. You need to bring:
| Category | What |
|---|---|
| Clothing | Layering principle! Thermal underwear, fleece, down jacket, waterproof outer layer, long pants, warm hat, gloves (fingers + mittens), buff/scarf |
| Shoes | Broken-in mountain boots (ankle-high, waterproof!), sandals for camp, thick hiking socks |
| Protection | Sunscreen SPF 50+, sunglasses (glacier glasses!), headlamp (for the summit night!), water bottle (min. 3L capacity) |
| Sleeping | Sleeping bag (-15°C comfort!), sleeping mat (if not provided) |
| Miscellaneous | Trekking backpack (30–40L daypack), trekking poles (a must!), first aid kit, Diamox |
Achtung
Do not underestimate the cold! At the summit, temperatures at night range from -15 to -25°C. The summit night (starting around midnight) is bitterly cold and lasts 12–16 hours. Invest in good thermal underwear and a warm down jacket.
