Every 1000 m/3,200 ft you travel above sea level makes aerobic exercise 10% harder and you will hike at elevations between 1,500 and 4,130 meters (4,920-13,550 ft) during the Annapurna Base Camp Trek.
Here are a few tips on do’s and don’ts for adapting to high altitude and avoiding altitude sickness:
Do not eat heavy food the day before traveling to Kathmandu. Make sure you drink between 6-8 glasses of water the days before your trip and during your hike through Annapurna. Once you arrive at your accommodation, lie down a few minutes before going out to explore the area. Once you are ready to go out and explore the area, try not to become agitated climbing stairs or walking fast. The best thing is to enjoy every corner of Kathmandu with calm and respect.
You should also try to include cardio and strength training in your schedule. Cardio means getting your heart rate up by doing things like running, cycling, skipping and burpees. Strength training means using resistance, weights or your body weight to grow your muscles. The fitter you are, the less oxygen your muscles need to move — something invaluable in a low-oxygen environment.
If possible, do some training hikes at high altitudes before heading to Nepal. This will prepare you for the increased strain placed on your body when engaging in high-altitude trekking.