Free guide — 60+ scientific sources

High Altitude: The Science of Health and Performance in the Mountains

The complete guide for mountaineers, hikers, and mountain enthusiasts: physiology, acclimatization, nutrition, psychology, SpO₂ technology, and risk management. Based on 60+ scientific sources.

10
chapters
~38
pages
60+
sci. sources
OXYMETER

High Altitude

The Scientific Guide to Health and Performance in the Mountains

PhysiologyNutritionSpO₂

What you'll find in the guide

01
Physiology of High Altitude
Barometric pressure, hypoxia, HIF-1α adaptations and altitude zones.
02
AMS, HAPE and HACE
Lake Louise diagnosis, symptoms, prevention and treatment protocols.
03
The Art of Acclimatization
Climb high, sleep low, the 500m rule and pre-acclimatization.
04
Nutrition and Hydration
Macronutrients at altitude, caloric needs and supplementation.
05
Physical Preparation
VO₂max, HIIT, SpiROTiger and IMT respiratory training.
06
Breathing Techniques
Pursed lips breathing, pressure breathing, step synchronization.
07
Psychology and Mental Preparation
Fear management, decision-making, Munter 3x3 method.
08
Technology and SpO₂
Pulse oximeters, wearables, AI and how to use Oxymeter.it.
09
Risk Management
Avalanches, weather, self-rescue and STOP framework.
10
Medications and Medical Support
Diamox, Nifedipine, Dexamethasone and hyperbaric chamber.

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