Tips for our High Altitude

What is this thing called high altitude? Generally, high altitude is anything above 5,280ft (the elevation of Denver). Grand County is from 7,300ft to above 13,000ft.

Attitude about the altitude.
Have you noticed? Town welcome signs almost always list the altitude but not the population.

Kiss up. Don’t forget the lip balm. Use a lip balm that contains sunscreen and reapply every one to two hours to avoid chapped lips. Men are seven times more likely than women to develop lip cancer.

Don't dry up. The humidity can fall to as low as 12%. Keep the moisturizer handy.

Allergy alert! The drier climate, higher altitude and different outdoor pollens can trigger allergic reactions. If you have allergies, be prepared for medical emergencies. Carry antihistamines or other allergy medications with you at all times.

Snow!?

In Colorado we can golf in January and ski in July. It can be sunny and warm in one place at one time and cold and snowing in another place at the same time. And, it can all change in five minutes. Always be prepared. Carry a jacket.

Got Oxygen?

While it may seem that there is less oxygen, there really is less atmospheric pressure, which gives the impression of a lack of air to breathe.

Regarding that atmospheric pressure.

People say there is no air here. There is air here, thank goodness, but there is less atmospheric pressure which gives the impression of a lack of air to breathe. At an elevation of 8,000ft, oxygen is approximately 40 percent less dense, creating the feeling of “less air.”

Don't soak up all the rays. The ultraviolet rays from the sun are stronger. Ultraviolet radiation is 36 percent higher here than at sea level. Wear good eye protection and use plenty of sunscreen.

Drink lots and lots of water. A key to enjoying the high altitude is to stay hydrated. Water helps stave off headaches that often plague people at high altitudes. Take small sips at regular intervals instead of a lot of water at one time. We loose moisture just when we breathe. Drinking plenty of water is the most important thing you can do while at this altitude. However, don’t drink water from a mountain stream. Giardia, a micro-organism in the excrement of beaver, deer and other mammals, lives in mountain lakes and streams. Giardia can cause debilitating diarrhea and vomiting. Ugh! Always carry and drink plenty of water. Hydration packs such as Camelbak are great for staying hydrated.

What Causes High Altitude Sickness?
There is nothing specific such as age or the sex of a person that can be linked to altitude sickness. Some people get it and some people don’t. Children under six years and women in the premenstrual part of their cycles may be more vulnerable. Symptoms of altitude sickness are headaches, nausea, dizziness, fatigue and shortness of breath. This is the body’s response to high altitude. Rest and drinking water are the keys to treating mild forms of altitude sickness. Altitude sickness symptoms are usually resolved in a day or two. If they become worse, consult a doctor.

Chow, Baby
One of the most important ways to make yourself feel better when coming to higher altitude is to watch what you eat. Don’t think “low carb” while doing outside activities at this altitude. Your body needs the right combination of proteins and carbs. For breakfast have a combination of carbohydrates and fats such as pancakes and bacon or granola and buttered toast. Don’t overdo the fat or you’ll feel fatigued later in the day. Fatty foods take twice as much oxygen to metabolize as carbohydrates. Eat them in small amounts only. Add a touch of protein from eggs or a glass of milk. Watch the caffeine intake. Caffeine tightens the vessels, making it hard to pump blood to the limbs, resulting in cold hands and feet. For lunch eat a light fare such as soup, pasta or fruit. Potassium in the form of bananas will help you avoid muscle cramps.

Carry snacks such as apples, carrot sticks, energy bars, trail mix, or small candy bars for energy in the afternoon. Dried fruits, nuts and peanut butter may cause stomach problems.

Replenish your energy stores at dinner by eating foods that contain both fat and protein. And have dessert. After a day of mountain fun, you deserve it!

Party-Pooper Advice
You will feel the effects of alcohol more quickly here. The presence of alcohol in the blood interferes with the normal use of oxygen by the tissues (histotoxic hypoxia). Because of reduced pressure at high altitudes and the reduced ability of hemoglobin to absorb oxygen, the effect of alcohol in the blood is much more pronounced than at sea level.

You also have to consider the very low humidity and the diuretic effect of alcohol. Alcohol will add to dehydration. Drink lots of water while you’re here to avoid dehydration and fatigue before you even set foot in the bar!

Beware the “Witching Hour”
Most accidents happen in the afternoon when skiers, bikers and hikers are tired and take on challenges they can’t handle. You can also hurt yourself by being tense. You are here to have fun, so if you are tired, stop and relax. The mountains will be there tomorrow.

Reach for the Ice
After a day of outdoor activity, if you’re tempted to soak in a steaming hot bath, don’t. Heat encourages inflammation and you’ll hurt more in the morning. Reach for the ice. The ice numbs the muscles and slows the nerve impulses that make them tighten.