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Many popular resorts are 8,000 to 9,500 feet above sea level, and the mountain summits rise a mile higher. You will probably notice that your breathing is faster and deeper and you may feel short of breath, especially when you exercise. This is the body's first and most effective response to altitude. Your heart is likely to beat faster also; this too, is a helpful normal reaction.
However, you may also develop a headache, a touch of nausea, or unusual tiredness; some people even have trouble sleeping. Depending on the altitude, 20-30% of all visitors from near sea level have one or several of these symptoms, which we call acute mountain sickness or AMS. Children are slightly more susceptible; the older you are, the less likely you are to be affected.
These symptoms usually go away in a day or two. If they grow worse, or if you are worried, be sure to consult a doctor. If you develop a worsening cough, increasing shortness of breath or feel like you have fluid in your lungs, SEE A DOCTOR AT ONCE! Altitude illness, though usually minor, can become serious quite rapidly, so don't take it lightly.
BEFORE YOU LEAVE HOME, our studies show that spending two nights at a modest altitude like 5,000 feet decreases symptoms of altitude sickness at higher altitudes. Eat more foods which are high in carbohydrates, drink more water and reduce your sodium intake.
ONCE YOU ARRIVE, take it easy for the first day or two. Reduce alcohol, caffeine, and salty foods. Drink more water than usual. Salt causes your body to retain fluid (edema), which increases the severity of altitude illness.
Above all - LISTEN TO YOUR BODY! DON'T PUSH. If you feel worse and worse, get help. Minor altitude symptoms occasionally become life threatening.
The sun has more power in the thin air and a bad sunburn can spoil your stay. No matter how tanned you may be, use a protective cream. "Cold Sores" are aggravated at high altitudes but might be prevented by a medication which your doctor can prescribe. Snow blindness - which is sunburn of the eyes - is a real danger, especially on new snow, and even on foggy or cloudy days. Wear sunglasses or goggles with ultraviolet protection.
Temperatures fall about three degrees Fahrenheit for every 1,000 feet of altitude, and it can get cold very fast. Take extra clothes. Hypothermia (low body temperature) can occur even in the summer if you are wet or wind-chilled, hungry, tired, or poorly dressed. The warning signs are clumsiness and trouble thinking or talking clearly, irritability and confusion. Watch for these signs in each other. If in doubt, stop, warm up, eat and drink - and if necessary send for help.
Most people dress appropriately in winter, but be sure boots and gloves, are not wet and too tight. If you lose sensation in your face, fingers or toes, stop, look for frostbite (numb, cold, white areas) and take time to warm up.
The crisp mountain air is exhilarating, but it's also very dry. You lose much more water than you realize in exhaled air and from sweating. It's very important to maintain the body water, so drink two or three times more than usual. Fill your canteen in the hotel. Don't drink from streams. Juices and water are better than tea, coffee or alcohol. Remember that at high altitudes, one alcoholic drink does the work of two.
Of course you are as likely to get a cold, flu or upset stomach in the mountains as you are at home. But altitude illness feels very much like flu, or a hangover, and it can be a lot more serious. If you have any doubt, get medical help. Don't let ignorance or carelessness spoil your stay.
There is great personal joy, beauty, and spiritual peace to be discovered in the mountains. Treat yourself with respect and enjoy your stay.
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