Carson National Forest in New Mexico: Adjusting to Altitude

Venturing into the mountains from lower elevations must be accomplished with caution.  Altitudes in the mountains pose health risks if done without proper guidelines.  These guidelines simply help diminish the effects of altitude as time is the body’s best way of adapting.  With the proper preparation, enjoy time in the mountains without the crippling effects of altitude sickness.

Guidelines for diminishing the effects of altitude.

1. Hydration

At altitude, drinking plenty of water is crucial.  The body loses increased amounts of water during respiration, exertion, and more frequent urination.  In addition to water, utilize sport drinks and juices to hydrate while replacing lost electrolytes.  Avoid using drinks that sabotage hydration such as caffeine and alcohol.

2. Rest

With less oxygen available in the thinner air, the body will labor to perform normal activities.  Give the body time to adjust by resting and reducing normal physical activities by 50 percent.  Take the opportunity to get a good nights rest.  If necessary, sleep on your side, use a nasal saline spray, or descend to a lower elevation at night.

Following these two guidelines will help diminish the effects of altitude on the body.  Many people associate the effects of altitude sickness to a hangover/flu with symptoms such as headache, dizziness, nausea, poor appetite, fatigue, and shortness of breath.  If hydration and rest fail, descend to a lower elevation, as time is the only way for the body to successful adjust to altitude.

High above the water line.

Riverwalker