The High-Altitude Handbook: Acclimating to Colorado Like a Pro

Whether you are flying into Denver International Airport (DEN) or driving up from the sea-level plains of Texas, visiting the Centennial State means acclimating to a completely different atmosphere. While the “thin air” provides those famous 300 days of sunshine and spectacular mountain vistas, it also presents a physiological challenge: altitude acclimation.

Preparing your body to ascend to 8,000 feet (or the 14,000-foot summits) can be the difference between a high-altitude masterpiece and a vacation spent in bed with a pounding headache. Altitude sickness, or Acute Mountain Sickness (AMS), is caused by ascending too rapidly, not giving your body time to adjust to reduced oxygen levels.

To ensure you get the most out of your stay, follow this comprehensive guide on how to prepare before and during your trip.

1. Fueling for the Climb: The Carb Connection

One of the most effective ways to neutralize the effects of altitude is through your diet. At high elevations, your body relies more heavily on glucose for energy because it is a more oxygen-efficient fuel than fat.

• Increase Carbohydrate Intake: Start eating more complex carbohydrates (like whole grains, pasta, and potatoes) and fruits several days before your trip.
• The Power of Fruit: Fruits are particularly helpful because they increase CO2 production as they break down, which stimulates your breathing drive. They also provide essential vitamins and minerals that improve how your body utilizes energy.
• Don’t Forget the Iron: Oxygen is carried through your blood by iron-rich hemoglobin. Increasing your iron intake (via red meat, spinach, or lentils) a few weeks before your trip can help your blood “catch” more of the limited oxygen available.

2. Hydration Beyond Just Water

The air in Colorado is incredibly dry, and your respiration rate increases at altitude, meaning you lose moisture much faster than you realize.

• Electrolytes are Key: While water is essential, your body needs minerals to actually absorb that hydration. Fluids like coconut water and orange juice provide electrolytes and micronutrients that fuel your metabolism.
• The “Alcohol Rule”: For the first 48 hours, try to avoid or significantly limit alcohol. At altitude, one drink can feel like three, and alcohol is a powerful dehydrator that can mimic and worsen AMS symptoms.

3. Preparation: Sunlight and Vitamin D

Acclimation isn’t just about what you put in your body; it’s about how your body functions.

• Sunshine and Metabolism: Getting plenty of natural sunlight leading up to and during your trip helps with carbohydrate utilization and boosts Vitamin D levels.
• Breathing Drills: Practice “air hunger” drills to get used to the sensation of thin air. Try the Box Breathing technique: Inhale for 3 seconds, hold for 3 seconds, exhale for 3 seconds, and hold for 3 seconds. Repeat this daily to train your respiratory muscles.

4. During Your Stay: The “Climb High, Sleep Low” Rule

If you are planning a challenging hike or a trip to a high-alpine resort, your strategy during the first few days is critical.

• The 24-Hour Rule: If possible, spend your first night at a “mid-point” elevation. If you are heading to a ski resort at 9,000 feet, consider staying one night in Denver (5,280 feet) first.
• Listen to Your Body: The most common symptom of altitude sickness is a headache, often accompanied by insomnia, nausea, or reduced coordination. If you feel these, the best recourse is to stop and rest. Symptoms are usually at their worst after the first night and typically improve within 24 hours.
• Sun Protection: At 10,000 feet, there is 30% less atmosphere to filter UV rays. Even on a cloudy day, you can get a severe “mountain sunburn.” Wear high-SPF sunscreen and polarized sunglasses to protect your eyes from snow blindness.

5. Professional Resources and Specialized Care

If you have concerns about your resiliency or are an athlete looking for peak performance, Colorado has world-class health resources. In the Roaring Fork Valley (Basalt), for instance, The Aspen Clinic (TAC) offers experienced performance specialists who can help you optimize your activities and provide relief for altitude-related issues.

Quick Checklist for Success:

1. Start Carbing Up: 3 days before departure.
2. Hydrate Early: Drink an extra liter of water per day starting 48 hours before.
3. Take it Easy: Schedule your most strenuous activities for day three or later.
4. Sunscreen: Apply early and often.

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