6 Steps How To Prepare For High Altitude Skiing
High altitude skiing usually comes with some of the best views and powder, but also with the risk of feeling uncomfortable or unwell. To help you avoid any misery on your trip, we’ll go over how to prepare for high altitude skiing backed by our decade of elevation experience.
How To Prepare For High Altitude Skiing
In this comprehensive guide we'll walk you through essential preparation steps for high altitude skiing and high altitude vacationing, but first we’ll explore the challenges at high altitude.
Can You Get Altitude Sickness While High Altitude Skiing?
Yes, you can get altitude sickness while high-altitude skiing.
Travel Medicine Consultations explain that altitude sickness can start as low as 4,000 feet.³ Each increased level of elevation can significantly increase your risks and severity of symptoms.
Understanding Altitude Sickness While Skiing
Altitude sickness is one of the biggest concerns when venturing to ski at high altitudes.
Altitude sickness is caused by the lower oxygen levels in the air compared to sea level. This can have a significant impact on your body in a negative way, including headaches, performance problems, and breathing issues. It can be debilitating to your skiing experience.
Altitude Sickness symptoms for skiers may include:
- Nausea
- Headaches
- Shortness of breath
- Difficulty breathing
- Decreases physical performance
- Dizziness or lightheadedness
- Fatigue
- Weakness
- Feeling ill
You want to monitor yourself closely on a ski trip during the first 6-24 hours, where altitude sickness is most likely to hit. Follow our steps below on how to best prepare for high altitude skiing.
What Is Considered High Altitude?
According to the Society of Mountain Medicine, high altitude starts at 4900 feet. Based on this height and higher, many ski resorts surpass this threshold.
States with high-altitude ski resorts:
- Colorado (Breckenridge - 12841 feet)
- Utah (Snowbird - 11000 feet)
- California (Mammoth Mountain - 11053 feet)
- North Carolina (Beech Mountain - 5,506 feet)
- New Mexico (Taos - 12450 feet)
- Montana (Big Sky Resort - 11148 feet)
- Arizona (Arizona Snowbowl - 3505 feet)
- Wyoming (Beartooth Basin - 10898 feet)
Take proper precautions when visiting ski resorts in these states, or anywhere that’s considered high altitude.
6 Steps How To Prepare For High Altitude Skiing
Skiing in high-altitude regions requires careful preparation, as your trip can have a setback from the struggle of lower oxygen.
As a Colorado company with over a decade of elevation experience, we’ll share with you the best steps to take in preparation to reduce the high altitude effects.
6 Steps How To Prepare For High Altitude Skiing:
1. Boost Antioxidants
High altitudes expose your body to increased oxidative stress, which can be problematic for skiing.⁵ One high-altitude study found that glutathione was depleted by 45% in these conditions, which is known as being the body’s master antioxidant.⁶
You’ll want to boost the proper nutrients to combat these free radicals.⁷ You can support your body with antioxidant supplementation, such as glutathione.
2. Acclimate Incrementally
Altitude sickness can kick in when ascending too far, too fast. Minimizing its effect on your ski trip includes acclimating slowly and incrementally.
If possible, arrive a day or two before skiing. Allow your body to slowly acclimate the first few days.
3. Get Caught Up On Sleep
Adequate sleep is not only essential for high altitude adjustment, it’s known to be a key ingredient for recovery. Furthermore, even shown to aid in blood flow and oxygen.⁸
Shoot for at least 7-9 hours of quality sleep on nights leading up to your ski trip, and throughout your stay. Also, you can naturally boost your melatonin at night by getting 20-40 minutes of sunlight exposure during the day.
4. Hydrate Properly
The air at higher elevations can increase fluid loss by twice the amount than sea level, causing a risk of dehydration.⁹ Hydration is not only important on a ski day with high physical activity, it’s another step to combating the loss of fluids.
Hydrate properly by drinking plenty of water while skiing and throughout your high-altitude stay. Many experts advise drinking half an ounce of water per every pound of body weight each day.
5. Avoid Alcohol Initially
From headaches and dehydration to sleeping issues, alcohol may have added negative effects on your body on top of altitude sickness.¹⁰
While you may be eager for après-ski drinks after hitting the slopes, you’re better off avoiding alcohol initially until you feel acclimated to the new elevation.
6. Limit Strenuous Activity
The last step is to limit the strenuous activity that burdens the body’s stress. Any intense skiing sessions, hiking or physical activity on the first day or two can set you back.
Instead, just like acclimating, give your body time to adjust at the high-altitude ski resort before heading out to ski. Many skiers will give themselves at least a full day or two before beginning any challenging ski runs.
In conclusion, how you prepare for high altitude skiing involves boosting antioxidants, gradual acclimatization, prioritizing sleep, proper hydration, cautious alcohol consumption, and limiting strenuous activity. Make your ski trip much more enjoyable on and off the slopes!
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SOURCES:
1. USA: highest ski resorts
https://www.skiresort.info/ski-resorts/usa/sorted/mountain-altitude/
2. Oxygen Levels at Altitude
https://wildsafe.org/resources/ask-the-experts/altitude-safety-101/oxygen-levels/
3. High Altitude Illness
https://www.travelsurenyc.com/high-altitude-illness/
4. High Altitude Oxygenation
https://www.ncbi.nlm.nih.gov/books/NBK539701/
5. High altitude and oxidative stress
https://pubmed.ncbi.nlm.nih.gov/17482529/
6. Effect of high altitude (7,620 m) exposure on glutathione
https://pubmed.ncbi.nlm.nih.gov/11320641/
7. Oxidative Stress and Diseases Associated with High-Altitude Exposure
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8868315/
8. Sleep: The Secret Ingredient of Injury Recovery
https://www.orthocarolina.com/media/sleep-the-secret-ingredient-of-injury-recovery
9. The Importance Of Drinking Water At High Altitude
https://summitoxygen.net/drinking-at-high-altitude/
10. Effects of Alcohol
https://www.ahajournals.org/doi/full/10.1161/01.HYP.29.6.1278#
11. Tips For Reducing The High Altitude Effects On Your Ski Vacation
https://www.ski.com/blog/5-tips-for-reducing-the-high-altitude-effects-on-your-ski-vacation/
