Altitude Planner & AMS Score高原反应评估与适应规划
Lake Louise self-score plus daily sleeping-altitude gains and a rest-day schedule above 3,000 m. Lake Louise 自评，加上 3000 米以上睡眠海拔每日增幅与休整日规划。
How the altitude planner works
Altitude illness is a problem of ascent rate: above roughly 2,500 m, every unacclimatized traveler is vulnerable, fitness offers no protection, and symptoms usually appear six to twelve hours after a gain — often overnight. This tool combines a symptom self-assessment with the sleeping-altitude rules that govern safe itineraries.
The score follows the structure of the Lake Louise Acute Mountain Sickness questionnaire. Five items — headache, gastrointestinal symptoms, fatigue or weakness, dizziness, and sleep quality — are each graded from 0 (none) to 3 (severe), giving a maximum of 15. A total of 0–2 is consistent with no AMS, 3–5 with mild AMS (provided a headache is present), and 6 or more with severe AMS. Sleep is deliberately included: disturbed, periodic breathing is both a symptom and an early warning that the body is struggling with hypoxia. Score yourself honestly each morning before deciding to move camp.
The 300–500 m rule and rest days
Above 3,000 m, the altitude where you sleep should not rise more than 300–500 m per night, with a rest day every 600–900 m of cumulative gain. Day hikes above camp accelerate adaptation — the classic climb-high, sleep-low strategy — because the body responds best to intermittent hypoxic stress followed by recovery at a lower camp. The planner compares your planned next sleeping altitude with the current one and flags any itinerary that breaks the rule.
HACE, HAPE and the descent decision
Mild AMS is managed by holding altitude; severe AMS, HACE and HAPE are managed by going down. HACE — brain swelling — announces itself with a staggering heel-to-toe walk, confusion, apathy or odd behavior. HAPE — fluid in the lungs — appears as breathlessness at rest, a gurgling cough and blue-gray lips. Either sign means an immediate descent of at least 500–1,000 m, keeping the patient upright and minimizing their exertion, plus emergency evacuation. Dexamethasone, a pressurized Gamow bag and supplemental oxygen are clinician or expedition-medicine tools that buy time for descent; they never replace it. Day to day, hydrate to keep urine pale, eat carbohydrate-rich meals, and avoid alcohol and sedatives that suppress breathing during sleep.
规划器是怎么工作的
高原病本质上是上升速度问题：海拔约 2,500 米以上，所有未适应的人都可能发病，体能再好也不能免疫，症状常在上升后 6–12 小时出现——往往就在夜里。本工具把症状自评与决定安全行程的睡眠海拔规则结合在一起。
评分沿用 Lake Louise 急性高原病问卷结构：头痛、胃肠症状、疲劳虚弱、头晕、睡眠质量五项，各按 0（无）到 3（严重）打分，满分 15。总分 0–2 提示无急性高原病，3–5 为轻度（通常需伴头痛），6 分及以上为重度。睡眠被刻意计入：周期性呼吸导致的睡眠紊乱既是症状，也是身体正在与缺氧搏斗的早期预警。每天早晨决定是否拔营前，都应诚实自评一次。
300–500 米规则与休整日
海拔 3,000 米以上，每晚睡眠海拔增幅不应超过 300–500 米，每累计上升 600–900 米安排 1 个休整日。白天在营地之上徒步能加快适应——即经典的“高走低睡”策略，因为身体对间歇性缺氧刺激后回到较低营地恢复的反应最好。规划器会把你计划的下一晚睡眠海拔与当前值对照，标出违反规则的行程。
HACE、HAPE 与下撤决策
轻度急性高原病靠停留适应处理；重度、HACE 与 HAPE 只能靠下撤。HACE（高原脑水肿）的信号是脚跟接脚尖走路摇晃、意识混乱、冷漠或行为异常。HAPE（高原肺水肿）表现为静息也喘、咕噜样咳嗽、嘴唇青紫。出现任一征象都应立即下撤至少 500–1,000 米，让患者保持坐位、尽量减少其自身用力，并呼叫救援撤离。地塞米松、加压袋（Gamow bag）与氧气是专业或远征医疗人员为下撤争取时间的工具，绝不能替代下撤。日常方面，补水至尿液浅淡、吃高碳水餐食，并避免饮酒和会抑制夜间呼吸的镇静药物。