Health hacks for high elevations
Whether you’re soaking up sunshine on campus or heading out for an adventure, there are many ways to take in Colorado’s great outdoors. To help you enjoy every moment safely, here’s what you need to know about staying healthy and prepared while making the most of the season.Ìý
ÌýÌýAltitude: It’s a thing
Colorado’s higher elevations can catch newcomers off guard. Boulder sits at about 5,300 feet, but hikes like the Flatirons can take you above 7,000 feet quickly. That change can cause altitude sickness and mess with your body if you’re not used to it.
While altitude sickness typically occurs between 7,500 and 8,000 feet in elevation, some may experience symptoms before reaching this range.Ìý
Altitude sicknessÌýsymptoms to watch for:
- Headaches
- Nausea or feeling sick
- Dizziness or lightheadedness
- Feeling super tired
- Loss of appetite
- Shortness of breathÌý
What to do if you feel off:
- Chill out and rest, and if you can, head to a lower elevation
- Hydrate like it’s your job
- Take ibuprofen or acetaminophen for headaches
- Avoid alcohol, vaping and intense workouts for a day or twoÌý
Seek medical attention right away if you notice:
- Confusion or passing out
- Trouble breathing, even when resting
- Blue lips or skin
- Chest tightness or coughing up frothy stuff
- Rapid heartbeat or extreme fatigueÌý
These could be signs of serious altitude-related conditions like high-altitude cerebral edema (HACE) or high-altitude pulmonary edema (HAPE), and they need medical attention ASAP.Ìý
ÌýÌýSun protection is self-careÌý
The sun’s rays are more intense at higher elevations, making it the perfect place to catch a sunburn year-round.
Your sun-safe starter pack:
- SPF 30+ sunscreen: Apply 30 minutes before heading out and reapply every one to two hours. For the best coverage, opt for sunscreen lotions rather than sprays.
- Shade breaks: Avoid direct sun between 10 a.m. and 4 p.m.
- Stylish hats: Try bucket hats or a hat with a wide brim for sun protection.
- Sunglasses: Polarized ones protect your eyes and reduce glare.
- UPF clothing: Look for gear rated UPF 30+ for extra protection.Ìý
Buffs can pick up free sunscreen, first aid and other wellness supplies at the Figueroa Family Wellness Suite on the third floor of Wardenburg Health Center or the Village Center Wellness Suite. Sunscreen and other wellness supplies are also available for purchase at the .Ìý
ÌýÌýStay hydratedÌý
High elevation can leave you feeling more dehydrated than usual. If you’re active outside, aim for a liter (32 oz.) of water every two hours. It’s also important to bring extra for your friends and pets if you plan to be outdoors. Bonus tip: Cut back on caffeine—it’s a sneaky dehydrator.Ìý
ÌýÌýBeat the heatÌý
Colorado summers can be spicy. Whether you have plans outdoors or you're commuting to class across campus, pay attention to the heat index. If the heat index hits 90°F or above, try to take it easy. That number reflects how hot it feels outside and not just the temp.ÌýÌý
Heat safety tips:
- Find AC, shade or a fan to cool off.
- Sip water or sports drinks (avoid alcohol and caffeine).
- Take a cold shower or use wet towels/ice packs.
- Ditch tight or extra layers of clothing.Ìý
Seek medical help if you notice:
- Nausea, vomiting
- Dizziness or fainting
- Trouble breathing
- Fever over 102°F after 30 minutes of cooling
- Seizures or loss of consciousnessÌý
Whether you’re hiking, hammocking or heading to class, staying safe means you can enjoy everything Colorado has to offer. For more tips, on Instagram.Ìý