What Is the Altitude of Bhutan? 8 Tips How Travelers Can Prepare
By: Beth Rush
Managing Editor at Body+Mind
Trekking through the peaceful forests and admiring the majestic Himalayan peaks may be a dream to many, but it’s a reality to tourists in Bhutan. This South Asian country is the perfect destination for immersing yourself in a rich culture and visiting mountain temples. However, going here requires careful planning and research. Discover Bhutan’s altitude and strategies to help combat altitude sickness.
What Is the Altitude of Bhutan?
The highest altitude area of Bhutan with human habitation is 4,200 meters¹ in the Bhutanese village of Lunana, followed by Laya and Merak, which have 4,000 meters and 3,500 meters, respectively.
Bhutan Altitude:
- Bhutan average altitude - 8,000 ft (2438 m)
Bhutan’s elevated environment will expose you to low humidity, cold weather, increased ultraviolet radiation and lower air pressure, making you susceptible to altitude sickness.
Are Some People Prone to Altitude Sickness?
Exploring Bhutan’s dramatic landscape, forest-clad mountains and cultural sites often require physical activity. In fact, going to the Tiger’s Nest Temple — one of the most famous pilgrimage sites in the country — involves hiking. Knowing if you’re prone to altitude sickness is essential, but the only common denominators for altitude sickness are not preparing beforehand and ascending too fast.²
Here are the common Bhutan altitude sickness symptoms to watch out for:
- Headache
- Nausea and vomiting
- Loss of appetite
- Malaise
- Issues breathing
- Fatigue and sleep problems
- Dizziness
8 Preparation Tips to Avoid Bhutan Altitude Sickness
Bhutan offers fun, relaxing experiences. Be in your best health to ensure uninterrupted exploration. Here are ways to help prepare for a trip to Bhuta’s altitude.
Here’s 8 Preparation Tips to Avoid Bhutan Altitude Sickness:
1. Choose the Best Time to Visit
The ideal time to visit Bhutan depends on your desired experience and climate preference. It embraces four seasons yearly:
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Spring: March to May
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Summer: June to August
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Autumn: September to November
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Winter: December to February
If you want to trek and explore the Himalayan range, visit in spring or autumn. The skies are clear, flowers are blooming and trekking routes are safer. If your goal is cultural immersion — like painting, papermaking or experiencing the Bhutanese living philosophy — visit anytime.
Late spring and early fall are the ideal times for bird watchers. Make sure to choose the right time for your desired activities.
2. Research About Cultural Etiquette
Cultural sensitivity helps you have positive interactions with locals. Respecting their communities, customs and traditions makes for excellent memories. Here are some tips to keep in mind before visiting Bhutan:
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Be modest: Dress modestly when visiting monasteries, temples and fortresses. Outfits that cover the legs, arms and shoulders are best, and avoid wearing hats inside religious buildings.
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Learn basic greetings: Hello in the local language is “Kuzuzangpo la,” while thank you is “Kadrin Chey la.” These simple Dzongkha phrases can show respect to locals.
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Ask before taking photos: Always ask permission before taking pictures of landmarks or local people. Some areas may prohibit it, especially religious sites.
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Eat mindfully: Bhutanese food is typically spicy. Chilies have been widely used since ancient times, making them vital to the local dining experience.³ If you have dietary restrictions or a low spice tolerance, politely decline when someone offers you food in a local’s home.
3. Do Exercise
If you’re doing a lot of trekking, speak to your doctor before starting a new exercise routine. Your exercise regimen should include cardio to boost your heart health and lung capacity, resulting in better stamina.⁴ That way, you can conquer more mountains and see more breathtaking views.
Those who don’t do cardio regularly should start months before the trip. Begin with moderate physical activity, such as 30-minute brisk walking, light jogging, biking or swimming daily. Then, slowly increase your speed or conquer more challenging routes to improve your endurance.
4. Learn Yogic Breathing
Trekking in the Himalayan mountains can render you breathless quicker than normal. Yogic breathing can help you tolerate hypoxia — a condition characterized by low oxygen levels in your body tissues.⁵ Get used to taking deep, abdominal breaths as early as now so you’re ready if it does happen.
Overall, yoga can increase your beta-endorphin levels — the most potent type of endorphin the body can produce.⁶ A burst of endorphins can help relieve physical and mental pain. It may be worthwhile to do a few poses or an entire flow if you’re feeling winded and achy in your first few days in Bhutan or on a hike.
5. Pack Supplements
Altitude sickness at Bhuta’s altitude can trigger negative feelings that may hamper your trekking experience. One of its effects is sleeping problems, which can make your adventures more tiresome and less enjoyable. Bring some trusty hydration supplements to help power your body’s ability to recuperate from stress.
6. Drink Plenty of Fluids
At high altitudes, you will need to drink water more frequently than usual. Low humidity and oxygen levels can cause dehydration and make your breathing faster.
Drink two to three liters of water daily two to three days before your trip. Since your goal is hydration, avoid drinking alcohol and smoking.
7. Get Travel Insurance
Travel insurance is a must for medical emergencies or accidental death. It also usually covers travel delays, legal expenses and personal liabilities.⁷
Insurance is all the more important if you’re a solo traveler, as there may be no one to help you in case of emergencies. Secure it before your trip to enjoy your adventures without worrying about hefty costs.
8. Let Yourself Acclimate
Avoid intense adventures during your first days in Bhutan — allow yourself to get familiar with moving in a Bhutan high-altitude area. Doing so will improve your condition and performance on your hikes.
Additionally, when you’re on those treks, avoid the temptation to zoom to the top. The views may be incredible, but making yourself sick before you reach the peak won’t do any good. Take your time while you’re hiking — you might see something or learn something fascinating from your guide along the way.
To prep for Bhutan altitude, follow these tips mentioned to get the most out of your trip.
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SOURCES:
1. Challenges in the management of high-altitude illnesses and emergencies in Bhutan and Nepal
https://www.sciencedirect.com/science/article/pii/S1477893923001205
2. What makes different people more or less susceptible to altitude sickness? https://www.news-medical.net/health/What-Makes-Different-People-More-or-Less-Susceptible-to-Altitude-Sickness.aspx
3. Bhutan’s ‘spicy’ journey to preserve the country’s taste for chilli peppers
https://www.fao.org/newsroom/story/Bhutan-s-spicy-journey-to-preserve-the-country-s-taste-for-chilli-peppers/en
4. Aerobic and Anaerobic Respiration: What’s the Difference?
https://bodymind.com/aerobic-and-anaerobic-respiration/
5. Yogic breathing in hypobaric environment: breathing exercising and its effect on hypobaric hypoxemia and heart rate at 3,650-m elevation
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8413908/
6. 10 Benefits of Yoga: How It Helps Relieve Stress
https://retreatsinsedona.com/blog/benefits-of-yoga-how-it-helps-relieve-stress/
7. Navigating Solo Adventures: 14 Must-Know Tips for Traveling Alone
https://bodymind.com/tips-for-traveling-alone/
8. Bhutan: Kingdom in the Clouds
https://www.nationalgeographic.com/expeditions/destinations/asia/land/bhutan/
