Altitude changes everything about your nutritional needs — how much you need to drink, how many calories you burn, and which micronutrients become critical. Get your personalized targets.
Iron — critical for EPO-driven RBC production. Deficiency nullifies altitude benefits.
Vitamin C — enhances iron absorption by 2–3× when consumed together.
B12 & Folate — co-factors in red blood cell synthesis. Support iron with these.
Antioxidants — altitude increases oxidative stress. Vitamin E and polyphenols help buffer this.
Enter your altitude, body weight, and training load to get personalized hydration, caloric, and micronutrient targets.
Methodology: Hydration calculations are based on baseline recommendations (0.5 oz/lb bodyweight) adjusted for altitude-induced respiratory moisture loss (~6% per 1,000m above 1,000m), training load, and temperature. Caloric adjustments reflect altitude-driven BMR increases. Iron recommendations reflect the additional demand for EPO-stimulated erythropoiesis above 1,500m. These are estimates — individual variation is significant. Consult a sports dietitian for clinical guidance.
What to eat, how much to drink, and which supplements actually have evidence behind them — whether you're racing or just trying to feel human above 5,000 ft.