Before You Go · Health & Safety

Health and safety prep: altitude, air, water, insurance

China is a low-crime, high-infrastructure travel environment for most regions. The actual health concerns are altitude (Tibet 3,650m, Shangri-La 3,100m, Jiuzhaigou 2,900m), air quality (north China winter), traveller's stomach (occasional), and the standard need for travel insurance covering medical evacuation. This guide gives the prep priorities by destination.

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  • 3,650mLhasa altitude
  • DiamoxRecommend for Tibet
  • Travel insuranceWith medical evac
Quick read

Four health priorities — most travellers face 2-3

Altitude prep matters if your trip includes Tibet, Shangri-La, Jiuzhaigou, or Yuanyang. Air quality matters in north China winter. Stomach prep is standard for any new-cuisine travel. Travel insurance with medical evacuation is non-negotiable for any China trip. Pre-existing conditions need consultation 60+ days ahead.

Priority 1 · Altitude (if including high regions). Lhasa 3,650m. Shangri-La 3,100m. Jiuzhaigou 2,900m. Mount Everest Base Camp 5,200m. Yuanyang terrace overlooks 1,800-2,000m. Symptoms (headache, sleeplessness, nausea) typical first 24-48 hours. Diamox (acetazolamide) consultation strongly recommended 4+ weeks before Tibet trip — your doctor at home prescribes. Adequate hydration mandatory.

Priority 2 · Air quality. Beijing and northern Chinese cities have variable air quality, particularly November to February (coal heating + atmospheric inversion). Air quality apps (AQI Beijing, IQAir) give real-time readings. PM2.5 mask useful on poor days. Spring (April-May) and autumn (September-October) windows are mostly fine.

Priority 3 · Traveller's stomach. Drink bottled water only (provided at hotel; we buy at each meal stop). Avoid ice cubes from non-trusted sources. Street food at busy stalls is generally safe (high turnover = fresh). Pepto-Bismol or equivalent as first-line treatment. Antibiotic (Ciprofloxacin or Azithromycin) prescription pack for emergencies — your doctor at home prescribes.

Priority 4 · Travel insurance with medical evacuation. Non-negotiable. We require all bookings to carry travel insurance covering medical care + emergency evacuation. Recommended providers: World Nomads, Allianz Travel, IMG Global. Tibet altitude evacuation may require specialised coverage — confirm with provider.

Travel insurance with medical evacuation is non-negotiable. We require it on every booking.

Three health priorities

Most travellers face two of three.

Altitude prep

Tibet · Shangri-La · Jiuzhaigou

Diamox consultation 4+ weeks ahead. Acclimatisation pacing built into Tibet routes.

Air quality awareness

North China winter Nov-Feb

PM2.5 mask. AQI app. Spring + autumn windows mostly fine.

Stomach prep

Bottled water + Ciprofloxacin

First-line Pepto-Bismol. Antibiotic prescription pack for emergencies.

Health matrix by destination

Six common situations.

Location/topic Detail Prep Day-by-day Notes
Lhasa Tibet 3,650m altitude Diamox consult 4+ weeks ahead 2-3 day acclimatisation Symptoms first 24-48h normal
Shangri-La Yunnan 3,100m altitude Diamox optional Hydration mandatory Lower altitude — gentler
Jiuzhaigou Sichuan 2,900m altitude Mild altitude awareness Hydration Most travellers fine
EBC extension 5,200m altitude Diamox mandatory 3-4 days acclimatisation Stricter requirements
Beijing winter Air quality variable AQI app + PM2.5 mask Sites unaffected indoors Spring/autumn windows fine
Stomach Bottled water default Ciprofloxacin prescription Pepto-Bismol first line Most trips uneventful

Four common health decisions

Match a brief to a prep plan.

If

Tibet itinerary including Lhasa

Best pick Diamox consultation 4+ weeks ahead

Speak with your doctor at home. Diamox (acetazolamide) 125-250 mg twice daily starting day before ascent. Hydration target 3-4 litres daily. Acclimatisation Day 1-2 in Lhasa built into our routes.

Also consider: Some medical conditions contraindicate Diamox — doctor consultation matters.

Watch out: Avoid alcohol first 48 hours at altitude.

If

Beijing trip Nov-Feb (winter window)

Best pick Pack PM2.5 mask + monitor AQI

AQI Beijing or IQAir app gives real-time readings. PM2.5 masks (N95 equivalent) useful on AQI 150+ days. Itinerary balance to indoor sites on poor-air days.

Also consider: Spring/autumn travel avoids the issue entirely.

Watch out: Late spring April-May and September-October most comfortable.

If

First-time China traveller, any region

Best pick Standard prep + insurance

Bottled water default. Pepto-Bismol or equivalent first-aid. Travel insurance with medical + evacuation coverage. Hand sanitiser. Standard prescription medications in original packaging.

Also consider: Routine prep — no need to over-medicalise China travel.

Watch out: Most trips proceed without incident.

Tibet altitude in practice

How acclimatisation actually works.

How Tibet acclimatisation actually works
Tibet altitude · The most common health concern

How Tibet acclimatisation actually works

Lhasa sits at 3,650m. Half the oxygen of sea level. Most first-time visitors experience headache, sleeplessness, and mild nausea in the first 24-48 hours. These symptoms are normal — they're the body adjusting. Our Tibet itineraries build in 2-3 acclimatisation days in Lhasa before any higher-altitude excursion (Shigatse 3,840m, Gyantse 3,950m, Everest 5,200m).

Diamox (acetazolamide) reduces symptoms and speeds adjustment. Your doctor at home prescribes — typical dose 125-250 mg twice daily starting day before ascent. Hydration target 3-4 litres daily. Alcohol avoided first 48 hours. Heavy exercise avoided Day 1.

Severe symptoms (persistent vomiting, confusion, breathing difficulty) require immediate descent. Our guides are trained to recognise and respond. Medical evacuation insurance specifically for altitude evacuation matters here.

Diamox consultation 4+ weeks ahead. Travel insurance with altitude evacuation confirmed.

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Four prep priorities

Altitude, air, stomach, insurance.

Altitude rules

Diamox + acclimatisation + hydration

Tibet-region default

Acclimatisation Day 1-2 in Lhasa. Diamox started day before ascent. Hydration 3-4 litres daily. No alcohol first 48 hours. No heavy exercise Day 1. Symptoms first 24-48h normal — persistent severe symptoms require descent.

  • Diamox 125-250mg 2x daily
  • Hydration 3-4 litres
  • Lhasa 2-3 days first
Air quality protocol

AQI app + PM2.5 mask backup

North China winter

AQI Beijing or IQAir app for real-time. PM2.5 masks (N95 equivalent) useful AQI 150+. Itinerary balanced indoor on poor-air days. Forbidden City, museums, restaurants all indoor options. Spring/autumn windows mostly fine.

  • AQI 150+ mask useful
  • Spring/autumn fine
  • Indoor balance available
Stomach prep

Bottled water + Ciprofloxacin

Standard travel prep

Bottled water default — provided at hotel, bought at each meal stop. Pepto-Bismol or equivalent first-line. Ciprofloxacin or Azithromycin prescription pack for emergencies. Street food at busy stalls generally safe. Probiotic before trip can help.

  • Bottled water default
  • Pepto-Bismol first line
  • Antibiotic prescription pack

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Honest answers about health and safety

Is China safe for foreign travellers?

Yes — China is one of the lowest-crime travel environments in the world. Petty theft is rare. Violent crime against tourists essentially unheard of. Standard urban awareness (don't leave bags unattended, don't accept drinks from strangers) is sufficient. The actual concerns are health (altitude, air, stomach) and the standard need for travel insurance.

Do I need vaccinations?

Standard travel vaccinations recommended: hepatitis A, typhoid, routine boosters. Hepatitis B for longer stays or specific risks. Tibet trips: discuss with travel medicine doctor 4+ weeks ahead. No yellow fever requirement entering from non-endemic countries. Confirm with your doctor based on your medical history.

Can I drink tap water?

No — bottled or filtered water only. Provided at all hotels, restaurants we book, and we ensure availability at every meal stop. Hot beverages from kettles (tea, coffee) are fine. Ice cubes from major hotels and reputable restaurants are fine.

What if I get sick mid-trip?

Tell your guide immediately. We have medical contacts in every region we operate. Major-city hospitals (International SOS clinics, major-hospital VIP wings) treat foreign patients in English. Your travel insurance handles billing. We coordinate logistics.

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