Breathe Easy: Tips For Getting Acclimated To The High Elevations
Writer Daliah Singer Has The Tips And Tricks You Need To Know
this article first ran in the Winter 2024 edition of City and Slopes Magazine
Locating the freshest powder stashes often means ascending to great heights—as in, thousands of feet of elevation. To wit: Telluride’s highest lift-served terrain sits at 12,515 feet, while Snowbird tops out at 11,000 feet. Even if you’re playing the mid-thousands, you’re going to feel it.
Our bodies start to really notice the reduced oxygen levels above 6,000 feet. About 20 to 30 percent of people may develop altitude-related illness once they reach 8,000 to 9,000 feet, says Dr. Elan Small, an emergency medicine physician and Wilderness Fellow at the University of Colorado Anschutz Medical Campus. That number grows the higher you go. In order to avoid missing out on a ski day, follow these tips so you can get acclimated to the new heights safely.
Give Yourself Time
Rushing up to the mountain directly from the airport can be tough on your body, especially if you’re arriving from sea level.
“The biggest thing that can help prevent altitude illness is controlling your rate of ascent,” Dr. Small tells City and Slopes. Build in a buffer day. Acclimatize by spending 24 hours exploring the sights in Denver, Salt Lake City or Calgary, for example, before heading up to your mountain of choice.
Be Aware Of Common Symptoms
Headaches, tiredness, dizziness, and nausea are all relatively common reactions to being well above sea level. If you develop a few of them, as well as muscle weakness or feeling like you don’t want to eat, you may have acute mountain sickness (AMS), the most common altitude illness.
Drinking water, abstaining from alcohol (yes, you can forgo that post-run beer for a day or two), and pain relievers can help.
Want to prevent AMS? Acetazolamide (or Diamox) is the most frequently prescribed treatment, according to Dr. Small; you take one pill twice a day, starting the day before you arrive at altitude, to reduce the chances of getting sick. (Always consult a doctor about the best treatment plan for you.)
Listen To Your Body
Don’t push yourself if you’re feeling off. “Significant physical exertion at altitude can increase your risk of acute mountain sickness,” Dr. Small says.
It’s OK to take a rest day and enjoy some tubing or hot tub time instead. In fact, it’s smart to wait to strap into your boots until your second day at elevation so your body has time to adjust.
Know When To Call The Doctor
No ski turns are worth serious illness. If your symptoms persist for more than a couple of days or they worsen, Dr. Small recommends descending to lower altitudes and contacting a medical professional. If you have severe trouble breathing, begin to feel unsteady, or become confused, he says to seek emergency medical care.
Daliah Singer is an award-winning freelance journalist based in Denver. Find her writing in outlets such as Condé Nast Traveler, Hemispheres, and Smithsonian Magazine. When she’s not adventuring in the Rocky Mountains—or hopping on a plane to some far-flung destination—you can find her curled up with a good book.