High-Altitude Tips for Your Utah Ski Vacation

What Is Altitude Sickness?

Altitude sickness or Acute Mountain Sickness (AMS) can impact anyone, regardless of age, physical fitness or experience with high altitude. It typically occurs at altitudes above 7,000-8,000 feet but can happen at lower elevations for people with chronic medical issues. Symptoms can include headache, nausea, vomiting, insomnia, dizziness, shortness of breath, lightheadedness, increased heart rate and difficulty with balance. To prevent and manage the symptoms of AMS, follow these guidelines. 

Take It Slow 

It can be tempting to go for the highest peak immediately– especially if you love an adrenaline rush– but if you want to avoid altitude sickness it’s best to increase altitude gradually. It can take your body up to three days to adjust, especially if you’re coming from sea level. When you arrive in Utah, book a hotel and spend a few days exploring lower-elevation areas. Gradual ascension gives your body time to acclimate rather than shocking your system with a drastic increase in altitude. 

Eat For Success

To the disappointment of no one, a high-carb diet is a great remedy for AMS prevention. Carbs provide readily available energy to your body that takes less oxygen to metabolize than fats or proteins. Additionally, carbs replenish your muscles’ glycogen stores, prevent low blood sugar and reduce the symptoms of AMS. Focus on complex carbs like oats, sweet potatoes, brown rice, fruit, vegetables and legumes. You should also include iron-rich foods like spinach, lean meat, fish and poultry, high-antioxidant foods like berries, oranges and leafy greens and potassium-rich foods like bananas and potatoes. Iron is necessary for blood oxygenation, antioxidants help combat oxidative stress at high altitudes and potassium helps maintain proper muscle and nerve function. Put all these foods together in a delicious meal and you’re set up for success on those high-altitude slopes.

Hydrate–and Then Hydrate Some More 

Experienced skiers and snowboarders already know how quickly dehydration can happen when you’re on the mountain. Higher altitude brings less oxygen and lower humidity, increasing your need to urinate while decreasing thirst. Dehydration can lead to headaches, fatigue, muscle cramps, and dizziness, so it’s essential to hydrate before, during and after a day on the mountain. Pack your reusable bottle and drink plenty of water before hitting the slopes. You can purchase hydration packs designed to keep your water from freezing so you can keep sipping all day. For an extra boost, supplement with electrolytes, whether in a sports drink or electrolyte powder you add to water. Hydrating snacks like watermelon, strawberries, cucumbers, celery and tomatoes can also help you keep hydrated throughout the day.

Limit Alcohol and Caffeine Consumption

While it hasn’t been proven that high altitude makes alcohol more potent, it’s still important to limit your intake during your ski trip. Alcohol dehydrates your body, interferes with sleep and causes gastrointestinal inflammation, all of which interfere with your skiing ability and energy levels. Additionally, alcohol and caffeine are both diuretics that cause frequent urination and you don’t want to add even more breaks to your day. You don’t need to skip your regular cup of coffee in the morning, but save the triple espresso or tasty cocktail for an après ski reward. 

Wear Sunscreen

Sunburn isn’t directly associated with altitude sickness but you’re at a much higher risk of sunburn at high altitudes. Even if it’s freezing outside, ice and snow reflect the sun’s harmful UV rays and that radiation can cause sunburn. To prevent getting burned, apply SPF of at least 30 before you ski and reapply it every two hours. You can also use a lip balm with SPF to keep your lips from getting chapped and burned. Ski goggles or sunglasses will help protect your eyes and the skin around them from the sun. Wearing long sleeves and pants is a given, but consider investing in UPF (Ultraviolet Protection Factor) clothing for additional protection. 

Make Time For Rest

After a few days of skiing at a Utah resort, give yourself time to rest. It’s important to listen to your body, whether you take one rest day or a few. Taking a break from strenuous activity and high altitude, particularly if you’re feeling worn out or sore, will help you enjoy your trip more in the long run. Utah offers plenty to do aside from the great skiing. Check out historical landmarks and scenic drives in Southern Utah, or explore the great museums, shopping, dining, coffee shops and bars that Salt Lake City offers. Whatever you decide to do, give yourself a chance to take it easy before returning to the mountain.