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Avoiding Altitude Woes: What To Bring On Your Next Ski Trip
There are few things that bum out a ski trip more than altitude issues. Even if your symptoms are just in the form of Acute Mountain Sickness (AMS) – headache, fatigue, dizziness, insomnia or nausea – it's often enough to make you wish you'd stayed at home.I live in Colorado, and have resided in a couple of high-altitude ski towns in the past. Since our ski season just kicked off, for the purposes of this post I'm only focusing on AMS, rather than more serious forms of altitude sickness.
Predisposition to AMS is subjective. Age, physiology, genetics, and physical fitness may or may not play a role. If, however, you've got congestive heart failure, a nice alpine getaway may not be the best thing. Conversely, if you're not in the habit of drinking lots of water at elevation, you're going to feel like hell, regardless of how fit you are.
The higher the elevation, the harder your body has to work, because air pressure is lower (i.e. there's less oxygen, which is also why it's dehydrating). The body responds by producing more red blood cells to increase circulation. The short answer is, high elevations stress the body.
To ensure your next visit to the mountains is free of altitude-related woes, follow these tips:
- Hydrate – with water, not soda or other sugary beverages – then hydrate some more. Amounts vary depending upon your gender, activity level and weight; 2.5 liters a day is considered a rough daily estimate necessary for good health at sea level. If you're seriously shredding the pow, then a sports drink with electrolytes at day's end is also a good idea.
- If you have health concerns, acclimate slowly, if possible. Try to spend a night at a lower elevation before heading to your destination. Example: Fly into Denver (5,280 feet), before heading to Aspen (7,890 feet).
- Go easy the first 48 hours, as you acclimatize.
- Since you're burning and expending more calories, be sure to eat small, regular meals or snacks when you're out there tearing it up on the slopes.
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Reduce (I know better than to say "avoid") consumption of alcohol. At altitude, one drink has double the impact. This makes for a cheap date, but it can do a number on your head and body. Pace yourself, and drink a glass of water in between each alcoholic beverage. You're welcome. - Take Diamox, ibuprofen, or aspirin, which will eliminate many of your symptoms such as headache, sluggishness, or dizziness. When I attended culinary school in Vail, one of our classrooms was located at 11,000 feet. Our first week of school, most of us were nodding off due to the altitude, and aspirin was far more effective than caffeine.
- If you're having trouble sleeping, you can try an OTC, or avail yourself of the local hot tub or a warm bath before bed (remember to hydrate afterward!). If you already have insomnia issues, be sure to bring your prescription or regular OTC with you.
- Slather on the sunscreen. Not only is the sun far stronger at elevation, but its reflection off the snow can reduce your skin and eyes to cinders. Know what else a potent sunburn does? Speeds dehydration. As well as photoaging and skin cancer, but that's a topic for another article.
- Don't get cocky. I live at 5360 feet, and sometimes, even I forget to follow my own advice – a certain crushing hangover in Vail two weeks ago comes to mind. Just because you live at altitude doesn't mean you're used to higher altitude. You'll be better conditioned, yes. But you still need to hydrate regularly, and for the love of god, go easy on the bourbon rocks.
For more detailed information on altitude sickness, including extreme elevations, click here.
Wishing you a safe, happy snow season!
[Photo credits: skier, Flickr user laszlo-photo; tea, Flickr user Kitty Terwolbeck]
Filed under: Climbing, Hiking, Learning, Skiing, Europe, North America, Oceania, South America, United States, Camping, Travel Health, Luxury Travel
Reader Comments (Page 1 of 1)
Tom Holzel Dec 2nd 2012 10:49AM
"Predisposition to AMS is subjective. Age, physiology, genetics, and physical fitness may or may not play a role."
Afraid not; it's almost entirely genetic, although influenced by age. Physical fitness plays no role whatever--although you'll be able to carry-on a lot better while bilious a if you are fit.
Staging is the most effective way to acclimatize, following the maxim: "Climb high, sleep low." Exercise at some higher elevation, then sleep at a lower one. Climb to 7500-ft and then descend to sleep at 5000-ft. Climb to 9000-ft and sleep at 7500-ft. Climb to 11,000-feet and sleep at 10,000-ft, etc.
Diamox works moderately well in many people but also causes tingling of the extremities. Ambien is a good sleep aid.
You will always be able to tell when to got to the next stage when you suddenly notice that you feel fine at wherever you are.
Laurel Dec 3rd 2012 7:47PM
Hi Tom,
While I'm not disputing your response that AMS is entirely genetic, I do need to point out to readers that the medical community disputes it. I researched this article thoroughly, via various sources, and there's not conclusive evidence that genetics definitively play a role, let alone that they alone are responsible.
As with many medical conditions that aren't well-understood, it depends upon who you talk to and what their training is. Much of my research came from medical experts in altitude sickness located in Colorado.
Speaking from personal experience, I've only suffered AMS a few times in my life, at not particularly high altitudes. I would assume the reason for this is because I was dehydrated. While acclimatization is an excellent way to avoid AMS, it's not always possible. Regardless of whether you can acclimatize in stages or not, the most important thing you can do is stay well-hydrated.
Safe high-altitude travels to all of our readers, and happy holidays,
Laurel