High altitude tips
With all of the great activities and sightseeing Colorado has to offer, Kate wants out of town guests to keep a few things in mind when planning your trip to Colorado's high country.
The information contained on this page is merely a summary of what Kate's learned. Kate is not a medical doctor. Consult your physician to receive reliable information before traveling to high elevations.
High Altitude in terms of human physiology is defined as an altitude exceeding 8,000 feet of elevation.
(As compared to high altitude for cooking being defined as above 3,000 feet of elevation.) Colorado's highest point is 14,433 feet at the summit of Mount Elbert. Relatively few people ever visit the summit of Mt. Elbert, however many of the popular tourist towns lie above the 8,000 foot mark. Most people who travel from a low altitude to a high altitude will experience some symptoms relating to the high altitude. Few people will suffer from anything other than minor symptoms, though.
What is commonly refered to as Altitude Sickness is broken down into three categories.
HAPE and HACE are extremely rare below 12,000 feet elevation and so let's focus on AMS...
What is AMS?
In simple terms AMS is the result of your body not getting enough oxygen for an extended period of time. Symptoms usually take between a half hour and two hours to set in. Physical activity increases the speed symptoms will appear.
Mild symptoms include:
How can I prevent AMS?
Unfortunately in todays society most people turn to some sort of medication first. Diamox is an effective medication used to help a person acclimatize faster. This medication must be started a week before going to high altitude to acheive its full effectiveness. The problem with this sort of acclimation is that it is artificial and once the drug runs you true acclimation must occur.
The easiest and most effective step towards preventing the effects of AMS is to drink large amounts of water--at least a minimum of a liter every 4 hours of inactivity and a liter every 2 hours of physical activity. You will need to urinate more often, and this is the goal since it will give your body more opportunity to expel the excess lactic acid in your system.
Slowing your pace will also help prevent AMS. Since there is less oxygen, you must reduce your need for it. Don't try to keep up with everyone else. Find a pace that works for you and the faster hikers should slow their pace to accommodate you.
What do I do if I experience AMS?
If you do succomb to AMS, let Kate know and treat symptoms appropriately. Treat a headache with asprin. Asprin will open blood vessels and encourage more blood flow which may help the cause as well as the symptom. For nausea take a couple of Tums. Be sure to rest when you're tired, even if you feel as if you haven't done enough to need a rest.
Keep an eye on other people you are with. As AMS sets in cognative abilities drop, that means that they may not have the presence of mind to notice they are getting AMS. A study was done where a group of people who were not acclimated to high altitude were given a set of tests similar to SATs at sea level and then at 14,000 feet. Their scores at 14,000 feet were 30% lower than at sea level and the time to complete the tests increased 25%.
If any of the severe symptoms appear in anyone, that person must descend immediately and with another person.
High Altitude in terms of human physiology is defined as an altitude exceeding 8,000 feet of elevation.
(As compared to high altitude for cooking being defined as above 3,000 feet of elevation.) Colorado's highest point is 14,433 feet at the summit of Mount Elbert. Relatively few people ever visit the summit of Mt. Elbert, however many of the popular tourist towns lie above the 8,000 foot mark. Most people who travel from a low altitude to a high altitude will experience some symptoms relating to the high altitude. Few people will suffer from anything other than minor symptoms, though.
What is commonly refered to as Altitude Sickness is broken down into three categories.
- Acute Mountain Sickness (AMS)- Mild to moderate symptoms, posing no long term health risk.
- High Altitude Pulmonary Edemia (HAPE)- Fluid collecting in the lungs due to inadequate acclimation. Potentially deadly.
- High Altitude Cerebral Edemia (HACE)- Fluid collecting in the brain due to inadequate acclimation. Very deadly.
HAPE and HACE are extremely rare below 12,000 feet elevation and so let's focus on AMS...
What is AMS?
In simple terms AMS is the result of your body not getting enough oxygen for an extended period of time. Symptoms usually take between a half hour and two hours to set in. Physical activity increases the speed symptoms will appear.
Mild symptoms include:
- Headache
- Nausea
- Fatigue
- Reduced congnative abilities
- Vomiting
- Disorientation
- Loss of muscle control
- Memory loss
How can I prevent AMS?
Unfortunately in todays society most people turn to some sort of medication first. Diamox is an effective medication used to help a person acclimatize faster. This medication must be started a week before going to high altitude to acheive its full effectiveness. The problem with this sort of acclimation is that it is artificial and once the drug runs you true acclimation must occur.
The easiest and most effective step towards preventing the effects of AMS is to drink large amounts of water--at least a minimum of a liter every 4 hours of inactivity and a liter every 2 hours of physical activity. You will need to urinate more often, and this is the goal since it will give your body more opportunity to expel the excess lactic acid in your system.
Slowing your pace will also help prevent AMS. Since there is less oxygen, you must reduce your need for it. Don't try to keep up with everyone else. Find a pace that works for you and the faster hikers should slow their pace to accommodate you.
What do I do if I experience AMS?
If you do succomb to AMS, let Kate know and treat symptoms appropriately. Treat a headache with asprin. Asprin will open blood vessels and encourage more blood flow which may help the cause as well as the symptom. For nausea take a couple of Tums. Be sure to rest when you're tired, even if you feel as if you haven't done enough to need a rest.
Keep an eye on other people you are with. As AMS sets in cognative abilities drop, that means that they may not have the presence of mind to notice they are getting AMS. A study was done where a group of people who were not acclimated to high altitude were given a set of tests similar to SATs at sea level and then at 14,000 feet. Their scores at 14,000 feet were 30% lower than at sea level and the time to complete the tests increased 25%.
If any of the severe symptoms appear in anyone, that person must descend immediately and with another person.
Drink plenty of water
Before your trip and during your stay, drinking plenty of water is the number one way to help your body adjust easily to higher altitude.
Pack for sun
Colorado receives over 300 days of sunshine each year, so don't forget
sunscreen, sunglasses, hat and lip balm!
sunscreen, sunglasses, hat and lip balm!
Pack for hot days and cool nights
Because Colorado's high country is closer to the sun, it can feel much warmer than the actual temperature during the daytime, but then become very chilly after sundown. It is best to pack for layering.
Eat nutritionally sound meals
Kate will make sure retreat meal plans are designed for your specific dietary needs and contain foods high in potassium, such as broccoli, bananas, celery, greens, dried fruits, tomatoes and more. This will help your body replenish electrolytes and vitamins and minerals.
Remember...
The effects of exercise and strenuous activities are more intense at high altitude. Cutting the time and amount of your normal exercise routine in half should be expected.
Most importantly, don't let everything you hear about high altitude scare you. The air here is thinner and drier, and as long as you take the proper precautions and prepare yourself with these simple tips, you will very likely not even notice.
Most importantly, don't let everything you hear about high altitude scare you. The air here is thinner and drier, and as long as you take the proper precautions and prepare yourself with these simple tips, you will very likely not even notice.
For more information please click the link below to read an article
(in PDF format) written by the BMC:
Mountain Sickness
Katherine M. Coleman : RYT & CNT // biophilia, LLC : yoga & holisitc nutrition therapy
Copyright © 2010 biophilia, LLC // website made by kate
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