Sundance Mountain Resort | Adam Clark

High-Altitude Tips for Your Utah Ski Vacation

If you’re hitting the slopes on a Utah ski trip this winter, altitude sickness is the last thing you want to worry about. Don’t let the heights get you down. While adjusting to high altitude can take some time, there are simple ways to prevent and manage altitude sickness.

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Utah’s Highest Elevation Resorts

At 9,600 feet, Southern Utah’s Brian Head Resort has the highest base elevation in the state, followed by Snowbird, Alta, Brighton, Solitude and Park City. Higher elevations deliver more reliable snowfall, better snow quality, a longer ski season, and steeper, more challenging terrain for experienced skiers. Utah’s average elevation is 6,100 feet above sea level, with Park City at 7,000 feet and Salt Lake City at 4,226 feet. Comparatively, states like Louisiana and Florida have an average elevation of just 100 feet above sea level. If you’re coming from a low-elevation place, it can be challenging to acclimate to any change in elevation, let alone a drastic increase.

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 to 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.

Tips to Prevent and Manage Altitude Sickness

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

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.
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. Avoid overexertion at high altitude, especially if you feel tired or sore. Rest will help you enjoy your trip. Utah offers plenty to do aside from downhill skiing. Check out historical landmarks and scenic drives in Southern Utah, or explore the great museums, shopping, dining, and coffee shops that Salt Lake City offers. Whatever you decide to do, give yourself a chance to take it easy before returning to the mountain.
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.
Wear Sunscreen

Increased sun exposure 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 30 or higher 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.

Altitude vs. Elevation: What’s the Difference?

Altitude and elevation are often used interchangeably, but they mean different things. Altitude refers to the vertical distance of an object above a reference point (i.e. sea level) and elevation refers to the specific height of a point on Earth above sea level. When describing mountains, altitude means the distance from the peak to the base. Utah’s average elevation is 6,100 feet above sea level, with Park City at 7,000 feet and Salt Lake City at 4,226 feet. Comparatively, states like Louisiana and Florida have an average elevation of just 100 feet above sea level.