Group photo of trekkers sitting in front of Uhuru Peak sign and holding Follow Alice flag

The best acclimatisation for climbing Kilimanjaro

Nov 30, 2022
Reading time: 19 minutes

The very best way to safely acclimatise on a Kilimanjaro climb is to choose a good route. A good route doesn't take you up the mountain too quickly. It also includes at least one opportunity to 'climb high, sleep low'. We explain what this means ...

When you ascend too quickly into the thin air near the top of a great mountain like Kilimanjaro, your body reacts by developing altitude sickness.

Altitude sickness is an illness that can involve all sorts of nasties, like headaches, nausea and dizziness. At its meanest, altitude sickness can actually kill you.

So how do you avoid getting altitude sickness? The answer is acclimatisation.

Mt Kilimanjaro

You climb to almost 6,000 m on Kilimanjaro, so proper acclimatisation is vital

The main reason so many Kilimanjaro trekkers – around 50% – don't make it to the summit is that they climb the mountain too quickly, and develop altitude sickness.

Acclimatisation is about letting your body adapt at a reasonable pace to the thinner air before taking it any higher.

There are seven Kilimanjaro ascent routes, and some offer better acclimatisation than others. You therefore want to choose a route that offers adequate acclimatisation.

A route with a good acclimatisation profile is one that doesn’t push you to climb too high, too quickly.

So let’s dive into a discussion of the best acclimatisation for climbing Kilimanjaro. You should then feel you have the intel necessary to flex your decision-making powers and choose a Kilimanjaro route that’s right for you! 🧠 💪🏽    

What is acclimatisation? 

If you think back to high school geography, you’ll remember that the higher into the atmosphere you climb, the thinner the air.

And when we speak about thin air, we’re talking about how there’s less oxygen in it, which makes it harder for us to breathe. If you’ve ever tried to run at a high altitude, like say 4,000 m above sea level, you’ll remember how you huffed and puffed and felt unable to blow a dandelion over. Our muscles need oxygen, and the higher we go, the harder that oxygen is to get.

Acclimatisation is all to do with your body learning to cope with a reduced oxygen supply. 

The best way to acclimatise to a new altitude is to take it slowly.

Taking it slowly means increasing your elevation bit by bit, and giving your body ample time to adjust to each new elevation.

Group pic Kilimanjaro rocks caves

Remember that Kilimanjaro isn't a race – it's a journey and an adventure!

Obviously with high-altitude trekking, like when climbing Kilimanjaro, you don’t have the luxury of taking too much time over it. There are other things to consider like cost and time away from home and work. So it’s about finding that happy balance between not pushing your body too hard, but also not waiting longer than is needed before pushing on. 


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Is acclimatisation important? 

Yes. That’s one very big, and very loud, yes. Whenever you enter an area of high altitude - and let’s peg that at anything greater  3,000 m above sea level - you need to take precautions to ensure you don’t get the altitude bends. Because if you rush headlong into a higher altitude, sore ears will be the least of your problems. 

The highest point on Kilimanjaro is Uhuru Peak. This is the goal of every Kilimanjaro trekker. You want your turn to stand on Uhuru Peak and shout some more modern, trendier version of “I’m the king of the castle!” over the clouds and plains of Africa. But Uhuru Peak is 5,895 m above sea level. That’s five or six kilometres higher up into the atmosphere than what most of us are used to. We need to ease our bodies into that sort of elevation so that they don’t panic and throw an altitude tantrum.



The dangers of inadequate acclimatisation

When we don’t acclimatise properly, we get altitude sickness. This can be mild and pose a level of discomfort at best, or it can be serious and life-threatening. On a Kilimanjaro climb your lead guide is your best friend, as he or she is highly trained in detecting the signs of altitude sickness. (At least, the lead guides of reputable travel operators are well trained in mountain first aid; read more about choosing a quality Kilimanjaro tour operator.) 

When you don’t acclimatise properly to a higher elevation, you develop altitude sickness. 

If your guide decides your condition is dangerously bad, you’ll be escorted off the mountain. No discussions or bargaining. So not only does inadequate acclimatisation pose a danger to your health, and even life, but it also poses a danger to your precious trek. Too many people put in lots of money, training and effort to get to and climb Kilimanjaro, only to have to turn back before the summit because they ascended the mountain too quickly. Don’t become an acclimatisation victim!

Mt Kilimanjaro

Climbing Mt Kilimanjaro too quickly leads to altitude sickness

What is altitude sickness?

Altitude sickness is when your body reacts badly to the lower oxygen associated with a higher altitude. It can strike from anywhere above 3,000 m above sea level. Given that the summit of Kilimanjaro, known as Uhuru Peak, is 5,895 m, it’s easy to understand why so many trekkers experience symptoms of altitude sickness during the expedition.

Altitude sickness is when your body reacts badly to the lower oxygen associated with a higher altitude.

As mentioned, altitude sickness can range from mild to severe. Not everyone who develops symptoms of altitude sickness has to abort their trek. Far from it. Some will just experience mild symptoms like interrupted sleep and a bit of a headache, which are nagging and uncomfortable but don’t derail your climb. Others, of course, are more unlucky. The standard symptoms of altitude sickness are nausea, headaches, dizziness, breathlessness and sleeplessness (or erratic sleep).

Your lead guide will check in on your health regularly and ensure you’re not placing yourself in any danger. They’re highly trained in detecting the signs of altitude sickness. They’ll also have the necessary Kilimanjaro safety equipment. And finally, they’ll be able to call in an evacuation team if the situation demands it. 

Can I prevent altitude sickness?

There’s no surefire way to prevent it. That said, a visit to your GP before heading to Kilimanjaro is a good idea. In fact, a GP visit before any international travel is always a good idea. Speak to your GP about travelling to Tanzania, and also about engaging in high-altitude trekking. He or she might be able to prescribe you some meds that can at least lessen the severity of some of the symptoms. 

By far the best way to prevent altitude sickness is to never leave the coast. But who wants that life. Adventure awaits, and you definitely should climb Kilimanjaro if you hear the mountain calling you. Just don’t do it in a rush. Don’t opt for a too-short Kilimanjaro route because it saves you the expense of an extra day. Remember, you’re investing in the trip of a lifetime, and trying to cut costs by cutting down on your days could mean you don’t end up summiting. Also note that eating nutritious food and staying well hydrated on the trek are essential.

Kilimanjaro in the clouds

Is Kilimanjaro calling your name?

Not all routes are created equal

An important part of your Kilimanjaro preparation is deciding which of the seven routes leading up the mountain you should climb. Unless you’re a highly experienced high-altitude trekker who knows they can acclimatise quickly, we recommend that you always make acclimatisation your number one deciding factor in choosing a Kilimanjaro route. This is because, as discussed above, inadequate acclimatisation can lead to medical complications as well as having to turn back down the mountain. Getting all the way to Tanzania and starting up Kilimanjaro to only have to turn back before the summit … crushing

There are seven different routes up Kilimanjaro, each with its own pros and cons.


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So we mentioned the importance of a good acclimatisation strategy. You might be thinking that acclimatisation is simply about taking enough time over the ascent, so why be all fancy and talk about a strategy? Well, while the period of time you take to ascend in altitude is important, so too is the way in which you ascend. The primary strategy for good acclimatisation in high-altitude trekking is known as 'climb high, sleep low’. 


Map showing the seven Kilimanjaro routes (including the Mweka descent route)

Climb high, sleep low

When you climb high and sleep low, all you’re doing is climbing to a new, higher altitude during the day, then dropping back down in altitude for the night. This strategy helps your body to acclimatise to the thinner air. Put another way, you’re introducing your body to the strains of a higher altitude, but then giving it an overnight respite. 

It’s very helpful to your body when you climb high and then sleep low.

Some of the trails on Kilimanjaro allow for one or two climb-high-sleep-low opportunities, while others don’t. So when we discuss each route in this blog post, we not only discuss how quickly you ascend in altitude, but also if there are occasions to climb high during the day and sleep lower at night.

Video of the seven Kilimanjaro routes

Check out our Kilimanjaro routes video – it showcases the different routes you can take up Mt Kilimanjaro.

Routes offering great acclimatisation

What everyone climbing Kilimanjaro can agree on in this: reaching the top is important. It’s the universal goal, even if there are other, personal goals involved as well. We recommend the Lemosho and Northern Circuit routes as being the best acclimatisation routes, and therefore the 'best' routes in this regard.

The Lemosho

The Lemosho route makes its way up the western slope of Kilimanjaro. It’s arguably the most beautiful Kilimanjaro route, as it offers panoramic views to both the north and south of the mountain on the ascent. When descending the mountain, the route follows the Mweka trail, which runs down the southern slope of the mountain. Trekkers therefore get to enjoy new views to the west as well as views to the east on the homeward stretch. For those wanting to see as much of the mountain and surrounding scenery as possible, the Lemosho is a great option. 

The Lemosho can be hiked over seven or eight days. Both options offer excellent acclimatisation, though of course the eight-day itinerary offers an even better acclimatisation profile. The extra day on the eight-day itinerary is used in the middle of the ascent: instead of hiking from Shira Camp (3,505 m) to Lava Tower (4,630 m) on Day 3 of the trek, you hike from Shira Camp to Moir Hut (4,206 m). That’s a 700 m altitude gain versus a 1,100 m altitude gain. You then hike to Lava Tower on Day 4, after which the eight-day itinerary is once again the same as the seven-day itinerary.

By allowing trekkers plenty of time to acclimatise, the Lemosho has one of the best summit success rates of all Kilimanjaro routes. Many also enjoy the relative isolation of the route’s first two or three days. It’s only just before Shira Camp that you meet up with trekkers following the Shira route. Until then, Lemosho trekkers have a portion of the mountain all to themselves.  

Lemosho route of Kilimanjaro

Map highlighting the Lemosho route (the route is in red)

An updated Shira route

The Lemosho is actually an updated and improved version of the Shira route. The Shira route, which also ascends the western slope of the mountain, has you start your hike from a substantially higher elevation. So on the Shira you’re driven further up the mountain before you start to hoof it. This means Shira trekkers stand a greater chance of experiencing altitude sickness symptoms. By starting at a lower elevation, the Lemosho route eases your body into the acclimatisation process. The Lemosho therefore offers a better acclimatisation profile than the Shira. This is why we say it’s an improved version of the Shira.

We love the Lemosho route at Follow Alice – it’s our favourite!

Trekkers on the Lemosho route of Kilimanjaro benefitting from excellent acclimatisation

The Lemosho route is an incredibly varied and beautiful Kilimanjaro route

The Northern Circuit route

The Northern Circuit (also known as the Grand Traverse) is the newest and longest Kilimanjaro route. It uses the same start as the 8 day Lemosho, and then makes its way round the north half of the mountain and so has you summit from the east. This detour makes the Northern Circuit an even longer route than the Lemosho, and increases your acclimatisation time. Consequently the Northern Circuit has the highest summit success rate of all the Kilimanjaro routes. The route also offers beautiful views towards the north, and Kenya, that no other route offers. 

Another positive of the route is how quiet it is. Relatively few people tackle the Northern Circuit. Further, it takes you around the northern slope of the mountain, which is seldom visited. You therefore get to feel that the mountain is all yours for quite a few days. You’re also more likely to enjoy the sounds of nature and spot wildlife, as there’s less human traffic and noise. 

The Northern Circuit is similar to the Lemosho

The Northern Circuit is similar to the Lemosho eight-day route. For the first handful of days the routes are the same. It’s only on day four when you reach the immense Shira Plateau that the routes diverge: the Lemosho goes round the south side of the summit, while the Northern Circuit goes – surprise, surprise – around the northern side. The southern trail taken by the Lemosho is the shorter route, and the northern trail is the longer. This is why the Northern Circuit takes nine days, the longest of any Kilimanjaro route. The Northern Circuit and Lemosho then become the same route again on the descent, following the Mweka trail to exit Kilimanjaro National Park at Mweka Gate.

The 360° views of Northern Circuit

When you understand the path of the Northern Circuit route, you understand why the scenery along this route is unique and enticing for trekkers. No other Kilimanjaro route snakes around the north of the mountain. And it does this at around 4,000 m above sea level, so the views are amazing. But the trail also offers views to the west, east and south at various points. This is why people say the Northern Circuit is the only trail offering 360° views of the peak and surrounding countryside. The Northern Circuit is a fantastic option therefore if you want to get a heady scenery fix on the trek. 

Northern Circuit, best acclimatisation strategy on Kilimanjaro

Pofu Camp at night, the Northern Circuit

Fantastic acclimatisation strategy

The Northern Circuit is wonderful from an acclimatisation point of view. First of all, it has the longest ascent of any Kilimanjaro route, taking eight days to reach the summit. Secondly, it gives you plenty of time around the 4,000 m mark - three nights to be exact - before it asks you to push your body to go higher. In fact, you sleep lower on Days 6 and 7 than you do on Day 5.

The Northern Circuit offers the best acclimatisation of any Kilimanjaro route. It consequently has the highest summit success rate. 

Northern Circuit of Kilimanjaro map

Map showing the Northern Circuit route (the route is in red)

Routes offering decent acclimatisation

The two Kilimanjaro routes offering decent opportunities for acclimatisation are the Machame and Rongai. 

The Machame route

The Machame is the most popular Kilimanjaro route. It approaches the summit of the mountain from the south, and runs parallel to the Umbwe route, which is a little further to the east. After summiting Uhuru Peak (hopefully!), trekkers then descend along the Mweka trail, which is also on the southern slope but quite a bit further to the east. The entire route can be hiked over six to eight days. We generally opt for the seven-day route as it offers a better acclimatisation profile. 

A beautiful route

The Machame route starts at Machame Gate, which is 1,640 m above sea level and an excellent starting altitude. You trek steeply up through rainforest to reach Shira Ridge, then cross the immensity of the Shira Plateau. All of this is done in relative isolation, which is great. You only meet up with other trails (specifically the Lemosho and Shira) at Lava Tower. After hiking to Lava Tower, you descend a little in altitude to reach Barranco Camp, which sits under Kilimanjaro’s Southern Ice Fields. This is an excellent climb-high-sleep-low opportunity, which really aids in your acclimatisation. 

The Machame is a beautiful route that offers excellent and varied scenery, and we’re happy to recommend it to both seasoned and novice trekkers.

Map showing Machame route up Mt Kilimanjaro

Map showing Machame route on Kilimanjaro (route is in red)

The Machame is a beautiful and popular route. We recommend you take at least seven days to complete it.

The Rongai 

The Rongai, which is a six- or seven-day trail, is the only Kilimanjaro route that approaches the summit from the north. It’s a decent route option in our opinion, having quite a few positives.

Some of things we like about the Rongai are:

  • It’s a very quiet route near the beginning, and you pass through some beautifully untouched wilderness. This also means you have a good chance of spotting wildlife.
  • You can trek the Rongai during the wet season, as the northern slope of Kilimanjaro doesn’t receive as much rainfall as the other slopes. 
  • The Rongai offers some of the best, or clearest, views of the mountain. 
  • You descend the mountain via the Marangu route, so the scenery is varied.
  • If you choose the seven-day itinerary, the trail should offer enough time to acclimatise properly. 

Two of the cons of the trail are:

  • The scenery isn’t quite as lovely as that of the routes approaching the summit from the west.
  • The climb is steady and pretty flat, and as such doesn’t offer any climb-high-sleep-low opportunities, which really help with acclimatisation.
Female hiker in moorland of Umbwe route, Kilimanjaro

Beautiful glacier near the top of Kilimanjaro

Two very different Rongai routes

The six- and seven-day Rongai itineraries offer markedly different routes. One might even argue that the six-day Rongai route should have a different name from the seven-day Rongai route. Both routes are the same on Day 1, seeing you head out from Rongai Gate in a southerly direction to reach Second Cave. On Day 2, the routes split, with the six-day route continuing in a southerly direction and taking you on a steep climb to reach Third Cave. The next day you climb to Kibo Hut.

With the seven-day itinerary, on the other hand, one heads southeast after Second Cave, and you tackle a gentle climb to Kikelewa Cave. The next day you continue your southeasterly trajectory towards Mawenzi Tarn Camp. Only then do you turn west and climb up to Kibo Hut, where the path meets up with that of the six-day Rongai route. It probably goes without saying that we would always recommend the seven-day itinerary over the six-day one!

Ronga route map

Map showing the seven-day Rongai route on Kilimanjaro (route is in red)

Routes offering poor acclimatisation

The three Kilimanjaro routes with the poorest acclimatisation profiles are the Marangu, Shira and Umbwe. 

The Marangu

The Marangu is the OG of the Kilimanjaro routes. It’s also the only Kilimanjaro route to offer hut accommodation (on all other routes you camp). Trekkers sleep in dormitory-style huts and have access to a communal dining room and washrooms. It’s sometimes called the Coco-Cola route because you can buy a Coke en route. 

For some, the option of staying in huts is appealing. We personally prefer camping. And while it may seem counterintuitive, camping is often the more hygienic option, as each tour operator’s facilities like cooking and toilet tents are servicing the needs of just a few clients. 

Cons of the Marangu route

One of the factors making the Marangu route fairly popular among trekkers is that the trail offers a slow and steady climb. It’s therefore one of the easiest routes from a hiking point of view. That said, we feel the cons of this route outweigh the positives. The major negatives of the route are:

  • It has a poor acclimatisation profile. This is because you ascend to the summit in only five days.
  • The route, which approaches the summit from the east, is arguably the least scenic of all the Kilimanjaro routes. 
  • You descend the mountain along the same route as the ascent, so you don’t enjoy different views on the homeward trek.
  • The Marangu is a relatively crowded route.

Map showing the Marangu route on Kilimanjaro (the route is in red)

The Shira

Like the Lemosho route, the Shira route approaches the summit of Kilimanjaro from the west. The entire trek takes seven days. The stopover for the first night is Simba Camp, which services Shira route trekkers only. On Day 2 the route joins the Lemosho trail, and from there the two routes are the same, including the descent along Mweka trail. In fact, the Shira is the original route, and the Lemosho is the newer, improved version of the trail. 

Sunrise at Shira Camp on Kilimanjaro

Shira 2 Camp enjoying a glorious sunrise

A very high starting elevation

The Shira route starts at Shira Gate on the western flank of the mountain. Shira Gate is 3,600 m above sea level. That’s the same elevation as La Paz, Bolivia, the highest administrative capital in the world. Those who start hiking at Shira Gate begin their trek at an elevation of almost two vertical kilometres higher than on the other routes. This places you at a disadvantage, as your body is immediately placed under strain from the lower oxygen at this great height. The couple of days of hiking spent reaching this altitude on the other routes is an important part of the body’s acclimatisation process. 

We don’t recommend opting for the Shira route unless you’re a highly experienced high-altitude climber or someone who lives at a similar altitude.


Map showing the Shira route on Kilimanjaro (route in red)

The Umbwe

The Umbwe is the shortest, steepest and hardest Kilimanjaro route. It approaches the summit from the south. The route heads in a direct line up the mountain for the first two days, then turns east to skirt the base of the peak and take on summit day from an easterly direction. Given its short and pretty direct route, the Umbwe doesn’t offer as varied scenery as the other Kilimanjaro routes. The Umbwe also runs more or less parallel to the Mweka route, which is the descent trail used by this route. So the scenery on the ascent and descent, while stunning, is pretty similar, which is a pity. We prefer routes that offer differing viewpoints on the ascent and descent.

A very taxing ascent

The entire Umbwe route takes place over just six days. On four of the five ascent days, you climb at least one kilometre in elevation. Your body therefore has very little time to adapt to the lower oxygen levels associated with each altitude gain. 

Map of the Umbwe route, poor acclimatisation

Map showing Kilimanjaro's Umbwe route (route is in red)

The Umbwe is very steep and offers very poor acclimatisation - we don't recommend it.

Best routes for acclimatisation

So let’s recap the pros and cons of each route, with the focus being on which route offers the best acclimatisation for climbing Kilimanjaro. The table below shows the routes in descending order, from best to worst in terms of acclimatisation. Note that the column showing the number of climb days refers to the number of days taken over the ascent to Uhuru Peak. 

Kilimanjaro routes in terms of acclimatisation ranking