How to Prepare for the Elevation at Machu Picchu: A Guide for Hikers

What’s the Elevation of Machu Picchu?

Machu Picchu stands at an exhilarating elevation of 7,970 feet (2,430 meters) above sea level, making it a great vantage point for stunning views of the Andes. While it sits lower than Cusco (11,152 feet/3,399 meters), the surrounding peaks, like Huayna Picchu, rise to around 8,924 feet (2,720 meters), adding to the site's dramatic landscape. Whether you arrive by train or trek the Inca Trail, the altitude adds to the magic of exploring this ancient wonder. Machu Picchu’s elevation enhances the experience, making every step feel like an adventure, but it may also cause altitude sickness, especially for those not accustomed to heights. Most travelers acclimate easily by staying hydrated, moving comfortably, and soaking in the incredible scenery. 

How to Train and Prepare for Machu Picchu’s Altitude Before Hiking

1. Cardio Training: Building cardiovascular endurance is key to preparing for Machu Picchu’s altitude. Since higher elevations have lower oxygen levels, improving your heart and lung efficiency will help your body adapt more easily. Incorporate aerobic exercises like running, cycling, swimming, or brisk walking into your routine at least three to four times a week. If possible, train on inclines or staircases to mimic the uphill sections of the trek. High-intensity interval training (HIIT) can boost stamina and improve oxygen utilization. Even if you’re not trekking the Inca Trail, strong cardio fitness will enhance your overall experience, allowing you to easily explore the ruins and fully enjoy the breathtaking views without feeling exhausted.

2. Practice High-Altitude Hikes: One of the best ways to prepare for Machu Picchu’s elevation is to hike at higher altitudes before your trip. If you can access mountains or hills above 6,000 feet (1,800 meters), plan regular hikes to help your body adapt to lower oxygen levels. Start with shorter hikes and gradually increase your distance and elevation gain. If you live at sea level, consider training with a weighted backpack to build endurance. Weekend trips to higher elevations can also be beneficial. The goal is to get your body used to exertion in thinner air, so when you reach Machu Picchu, you’ll feel strong, comfortable, and ready to relish the experience fully.

3. Breathing Techniques: Proper breathing can make a big difference when it comes to Machu Picchu and altitude sickness. Since oxygen levels are lower, training your lungs to take deeper, controlled breaths helps improve oxygen intake and endurance. Practice diaphragmatic breathing by inhaling deeply through your nose, filling your belly with air, and exhaling slowly through your mouth. Another effective technique is rhythmic breathing—matching your breath with your steps to maintain a steady pace. You can also try altitude training masks or breathwork exercises like the Wim Hof method to strengthen your respiratory system. Developing good breathing habits before your hike will make you feel more comfortable and conserve energy even on Machu Picchu's hike elevation. 

4. Acclimatization: Granting your body the time to adjust to higher elevations is crucial for a smooth and enjoyable experience at Machu Picchu. If traveling from lower altitudes, plan to spend at least two to three days in Cusco (11,152 feet / 3,399 meters) or the Sacred Valley before your hike. This allows your body to gradually adapt to the thinner air, reducing the chances of altitude discomfort. During this period, stay hydrated, eat light meals rich in carbohydrates, and avoid intense physical activity on the first day. Some travelers also find coca tea or altitude sickness medication helpful. 

5. Leg and Core Strength Training: Strong legs and a stable core are essential for tackling Machu Picchu’s rugged terrain. Since the Machu Picchu hike involves steep elevation, uneven steps, and long walking hours, building lower body strength will make each step feel easier. Focus on exercises like squats, lunges, step-ups, and calf raises to improve endurance and stability. Incorporate core workouts such as planks, Russian twists, and leg raises to enhance balance and posture. Training on stairs or hills with a weighted backpack can also simulate actual trail conditions. A well-conditioned lower body and core will reduce fatigue and prevent injuries.

Tips to Prevent Altitude Sickness During Machu Picchu Hiking

• Understand Altitude Sickness: Altitude sickness, or acute mountain sickness (AMS), occurs when the body struggles to adjust to lower oxygen levels at higher elevations. Symptoms can include headaches, dizziness, nausea, shortness of breath, and fatigue. While Machu Picchu is at a moderate altitude (7,970 feet / 2,430 meters), travelers from sea level or hiking the Inca Trail may experience mild effects. The key to prevention is gradual acclimatization—spending time at higher altitudes like Cusco before your trek. Staying hydrated, eating light meals, and avoiding alcohol or heavy exertion on your first day can also help. Knowing the signs of altitude sickness allows you to take early action, ensuring a comfortable and enjoyable hiking experience.

• Acclimate Gradually: Gradual acclimatization is one of the best ways to prevent altitude sickness while hiking Machu Picchu. Instead of rushing straight to the trail, spend a few days in Cusco (11,152 feet / 3,399 meters) or the Sacred Valley, which sits at a slightly lower elevation. This allows your body to adjust to the thinner air before tackling strenuous activity. During this time, take it easy—walk at a relaxed pace, stay hydrated, and get plenty of rest. If you plan to hike the Inca Trail, consider shorter high-altitude hikes beforehand to condition your body further. Giving yourself time to adapt will make you feel stronger, reduce discomfort, and make the most of your adventure.

• Stay Hydrated: Proper hydration is essential for preventing altitude sickness and keeping your energy levels up to match Machu Picchu's hike elevation. Your body loses water more quickly at higher elevations, so consuming plenty of liquids spread throughout the day is important. Aim for at least 2–3 liters of water daily, even if you don’t need it. Excessive caffeine and alcohol should be kept at bay, since they are likely to dehydrate you. Electrolyte-rich drinks or coconut water can also help maintain balance, especially during long hikes. A hydration pack or reusable water bottle makes it easy to sip water frequently. Staying well-hydrated supports circulation, oxygen flow, and overall endurance.

• Eat Light & Nutritious Meals: Fueling your body with the right foods can help you adapt better to high altitudes and maintain your energy while hiking Machu Picchu. Stick to light, nutrient-rich meals that are easy to digest, as heavy or greasy foods can slow digestion and contribute to altitude discomfort. Carbohydrates, such as whole grains, quinoa, fruits, and vegetables, provide a steady energy source, while lean proteins support muscle recovery. Foods rich in iron, like spinach and legumes, can also improve oxygen circulation. Avoid excessive salt, alcohol, and processed foods, which can contribute to dehydration. 

• Use Coca Leaves or Tea: Coca leaves have been used for centuries by Andean communities to combat altitude effects. Drinking coca tea or chewing coca leaves can help boost energy, reduce fatigue, and ease mild symptoms of altitude sickness. The natural compounds in coca leaves improve oxygen uptake, making it easier to adjust to the thinner air at Machu Picchu. Many hotels and restaurants in Cusco and the Sacred Valley offer coca tea as a traditional remedy. If chewing the leaves, place a few on your cheek and let them gradually release their benefits. While not a cure-all, coca can be a helpful natural aid for acclimatization and an authentic part of your Andean hiking experience.

• Take It Slow & Rest: Pacing yourself is key to avoiding altitude sickness and fully enjoying your Machu Picchu adventure. Walking too fast or overexerting yourself can make it harder for your body to adjust to the thinner air. Instead, hike steadily and comfortably, taking breaks to catch your breath and enjoy the scenery. Listen to your body—rest and hydrate if you feel dizzy or overly fatigued. Getting enough sleep before and during your trip is crucial for recovery and acclimatization. By taking it slow and allowing yourself time to adjust, you'll conserve energy, reduce the risk of altitude sickness, and make the most of your experience at this incredible historic site.

• Consider Medication: Machu Picchu and altitude sickness can be overwhelming if you don't have previous high-altitude hiking experience. In this case, medication can be a helpful preventive measure. Acetazolamide (commonly known as Diamox) is often recommended to help the body adjust by improving oxygen flow and reducing symptoms like headaches and dizziness. It’s best to take it a day or two before reaching high altitudes. Ibuprofen or aspirin can also help relieve mild discomfort. Always consult your doctor before taking any medication, especially if you have existing health conditions. While medication can be beneficial, it should be combined with proper acclimatization, hydration, and a steady pace. With the proper preparation, you can minimize altitude-related challenges and focus on enjoying the breathtaking beauty of Machu Picchu.

• Recognize Symptoms Early: Awareness of altitude sickness symptoms can help you take quick action and prevent discomfort from escalating. Common signs include headaches, dizziness, nausea, shortness of breath, and fatigue. In more severe cases, confusion and difficulty walking may occur. If you experience mild symptoms, take a break, hydrate, and allow your body time to adjust. Avoid pushing yourself too hard—resting and breathing deeply can help. If symptoms persist or worsen, descending to a lower altitude is the best solution. Recognizing the signs early allows you to manage them effectively.

What are the Pack Essentials for High Altitude Hiking at Machu Picchu?

• Sunscreen & Sunglasses: The high-altitude sun in the Andes is intense, even on cloudy days. Protect your skin with a high-SPF, broad-spectrum sunscreen to prevent burns. Sunglasses with UV protection are essential to shield your eyes from glare and strong sunlight. These simple essentials will keep you comfortable and protected throughout your hike.

• Electrolytes & Snacks: Staying energized and hydrated is crucial for dealing with Machu Picchu altitude. Pack electrolyte tablets or sports drinks to replenish lost minerals and prevent dehydration. Carry lightweight, high-energy snacks like nuts, dried fruit, protein bars, or dark chocolate to maintain stamina. These quick boosts will keep you fueled and ready for the trail.

• Warm Layers & Windproof Jacket: Temperatures at Machu Picchu can vary significantly, from chilly mornings to warm afternoons and sudden winds. Layering is key—pack moisture-wicking base layers, an insulating mid-layer, and a windproof jacket to stay comfortable. A lightweight, packable jacket will protect you from wind and unexpected weather changes on the trail.

• Hat & Gloves: Mornings and evenings at Machu Picchu can be chilly, even at moderate altitudes. A warm beanie or fleece-lined hat helps retain body heat, while lightweight gloves keep your hands comfortable during early hikes or windy conditions. Opt for breathable, quick-drying materials to stay warm without overheating.

• First Aid Kit: A compact first aid kit is essential for handling minor injuries and discomforts on the trail. If needed, include bandages, blister pads, antiseptic wipes, pain relievers, and altitude sickness medication. Don’t forget personal medications and essentials like lip balm and insect repellent.

• Lightweight Backpack: A comfortable, lightweight backpack is essential for carrying your hiking necessities without adding extra strain. Look for one with adjustable straps, good back support, and multiple compartments for easy organization. A hydration-compatible design is a plus, allowing you to drink water on the go. Aim for a 20-30L capacity to fit essentials without being too bulky.

Does AdventureTripr Offer Altitude Training Before Hiking Machu Picchu?

Yes! At AdventureTripr, we provide altitude training guidance to help you prepare for your Machu Picchu adventure. Want to learn more? Leave us a message at team@adventuretripr.com, and we’ll help you prepare for a successful and enjoyable high-altitude trek. 

Frequently Asked Questions:

Question 1: How many days should I acclimate before visiting Machu Picchu?

Answer 1: Spending 2–3 days in Cusco (11,152 feet / 3,399 meters) or the Sacred Valley before hiking is recommended to allow your body to adjust.

Question 2: What should I eat to prevent altitude sickness?

Answer 2: Light, carbohydrate-rich meals help maintain energy. Avoid heavy, greasy foods and alcohol, and stay hydrated with water and electrolyte drinks.

Question 3: What’s the highest altitude I’ll reach while hiking to Machu Picchu?

Answer 3: If you’re taking the Inca Trail, the highest point is Dead Woman’s Pass at 13,828 feet (4,215 meters). Other trails, like Salkantay, reach even higher elevations.

Question 4: How do I know if I’m experiencing altitude sickness?

Answer 4: Common symptoms include headaches, dizziness, nausea, fatigue, and shortness of breath. If symptoms worsen, descending to a lower altitude is the best solution.

Question 5: What’s the best time of year to visit Machu Picchu for high-altitude hiking?

Answer 5: The dry season (May–September) offers the best conditions, with clear skies and comfortable temperatures. However, altitude effects remain the same year-round.