Cusco, the ancient capital of the Inca Empire, is a destination steeped in history, culture, and breathtaking landscapes. Nestled high in the Peruvian Andes at an altitude of 3,399 meters (11,152 feet), Cusco offers travelers a unique experience that combines adventure with a deep connection to the past. However, the high altitude and the rigorous nature of exploring this region can pose challenges to your well-being. To ensure that your journey is as comfortable and enjoyable as possible, here are some wellness tips that will help you adjust from altitude to attitude, embracing everything Cusco has to offer.
1. Acclimatize Gradually
One of the most common challenges travelers face in Cusco is altitude sickness, or “soroche,” as it’s known locally. The thin air at such a high elevation can make it difficult for your body to get the oxygen it needs, leading to symptoms such as headaches, nausea, dizziness, and shortness of breath.
Tip: Arrive in Cusco at least a couple of days before any strenuous activities, such as trekking to Machu Picchu. Give your body time to adjust by taking it easy on your first day. Rest, hydrate, and avoid heavy meals and alcohol. Coca tea, a traditional remedy in the Andes, is also helpful for alleviating symptoms of altitude sickness. Many hotels in Cusco offer it as a complimentary service.
2. Stay Hydrated
Dehydration can worsen the symptoms of altitude sickness and sap your energy levels. At higher altitudes, your body loses water faster, especially if you’re engaging in physical activities like hiking or walking tours.
Tip: Carry a reusable water bottle and sip water throughout the day. Avoid caffeinated drinks and alcohol, which can dehydrate you further. For an extra boost, try drinking electrolyte-rich fluids to help maintain your body’s mineral balance.
3. Eat Light, Nutritious Meals
Heavy, greasy foods can be harder to digest at high altitudes, where your digestive system may already be under strain. Choosing the right foods can make a significant difference in how you feel.
Tip: Opt for light, easily digestible meals with plenty of fruits, vegetables, and whole grains. Soups and stews are also a good choice as they provide hydration and are less taxing on the digestive system. Don’t forget to try local superfoods like maca and kiwicha, which can give you a natural energy boost.
4. Take Care of Your Skin
The high altitude and strong UV rays in Cusco can take a toll on your skin, causing dryness and increasing the risk of sunburn. The dry mountain air can also exacerbate chapped lips and irritated skin.
Tip: Apply a high SPF sunscreen daily, even on cloudy days, and reapply frequently, especially if you’re spending a lot of time outdoors. Keep your skin hydrated by using a good moisturizer, and don’t forget to protect your lips with a balm that contains SPF. Wearing a wide-brimmed hat and sunglasses will provide additional protection from the sun’s harsh rays.
5. Pace Yourself
Cusco is full of must-see attractions, from the bustling Plaza de Armas to the ruins of Sacsayhuamán, not to mention the various day trips to the Sacred Valley and beyond. It’s easy to get caught up in the excitement and try to see everything in a short time.
Tip: Resist the urge to overexert yourself. Listen to your body and take breaks when needed. Remember that even activities that seem simple, like walking up a flight of stairs, can be more challenging at high altitude. Don’t hesitate to take a taxi or bus for longer distances or when you’re feeling fatigued. Consider splitting up your itinerary over several days to allow for adequate rest.
6. Embrace Local Wellness Practices
Cusco is a hub for holistic and wellness practices rooted in Andean traditions. These can help you relax, rejuvenate, and better acclimate to the altitude.
Tip: Treat yourself to a traditional Andean massage or therapy that incorporates local herbs and oils. At Rumi Spa Cusco we offer treatments designed to ease muscle tension and enhance relaxation, which can be particularly beneficial after a long day of exploring. For example, our Inka Hot Stones Massage combines deep tissue massage with the healing properties of hot stones, perfect for soothing tired muscles.
7. Practice Mindful Breathing
Oxygen is scarcer at high altitudes, and you may find yourself short of breath during physical activities. Practicing mindful breathing techniques can help you manage this and stay calm.
Tip: Focus on slow, deep breaths, inhaling through your nose and exhaling through your mouth. Try to breathe from your diaphragm rather than your chest to maximize oxygen intake. Incorporating a few minutes of deep breathing or meditation into your daily routine can also help you feel more centered and energized.
8. Get Enough Sleep
Your body needs rest to recover from the physical demands of high altitude and travel. However, some travelers may experience difficulty sleeping in Cusco due to the altitude.
Tip: Establish a relaxing bedtime routine to help your body wind down. Avoid caffeine and heavy meals in the evening, and try to go to bed at the same time each night. Keeping your room slightly cool and using earplugs or a white noise app can also contribute to a better night’s rest.
9. Stay Connected to Your Body
Finally, remember that everyone’s body reacts differently to high altitude. What works for one person may not work for another, so it’s essential to stay in tune with your body and its needs.
Tip: Pay attention to how you’re feeling throughout the day. If you experience severe symptoms of altitude sickness, such as persistent headaches, vomiting, or difficulty breathing, seek medical attention immediately. Most importantly, be kind to yourself. Don’t push your limits—embrace the slower pace that the altitude naturally imposes, and use it as an opportunity to enjoy the beauty and culture of Cusco in a more mindful, relaxed way.
Embrace the Journey: Thriving in Cusco’s Heights
Cusco is a destination that offers both challenges and rewards for travelers. By taking care of your body and mind, you can fully embrace the unique experience of exploring this incredible city and its surroundings. From the ancient ruins to the vibrant local culture, Cusco has so much to offer—let these wellness tips help you enjoy every moment to the fullest. Safe travels!