Park City, Utah lies at an elevation of nearly 7000 feet in the Wasatch Mountains, on the western edge of the Rockies. If you are visiting us from lower elevations, the change in altitude can have uncomfortable impacts on your body. Read on for our tips on how to help your body adjust to higher elevations!
The relationship between altitude and oxygen
But first, a quick science lesson! The air we breathe contains molecules of different gases- oxygen is among the most well-known of these. Our atmosphere is comprised of 78% nitrogen, 21% oxygen, and smaller amounts of argon, carbon dioxide, and other trace gases. (Bank that for your next trivia night!)
If you’ve ever felt your ears pop, or opened a bag of chips or a bottle of water at a different elevation than they were stored at, you’ve experienced a change in air pressure! Gas molecules have energy, and constantly move around the space they are contained in. At sea level, the air pressure (the weight of air pressing against other objects) is about 14.7 pounds per square inch. This is also commonly referred to as 1 atmosphere (atm).
A bag of chips at 9000 ft of elevation – the bag has inflated because the density of air decreases as elevation increases. This bag of chips came from closer to sea level – the air trapped inside the bag is more dense than the air surrounding it.
The higher you go in elevation, the higher you’re traveling up the atmosphere as well. Therefore, there is less weight of the atmosphere pressing down on air that’s higher above sea level; in other words, the density of air is less at higher elevations. This phenomenon is the inverse of how pressure works in the ocean – as depth increases, so does pressure, as more and more weight of the ocean is compounded on a certain point.
The impact of altitude on oxygen levels in the atmosphere
At higher altitudes, the lower atmospheric pressure allows oxygen molecules to move further apart, since there is less force pushing them together. As a result, there are fewer oxygen molecules in a given volume of air than at sea level. (See diagram above)
What happens to our bodies at elevation?
Between altitudes of 4,900 and 11,500 feet, most people begin to feel the effects of lower oxygen concentrations. Our bodies attempt to compensate for this by increasing respiratory and heart rates as they are working harder to get the same amount of oxygen. Less oxygen reaching your muscles can impair exercise performance, and you will feel winded more quickly.
Increased urination can occur to attempt to correct imbalances in your body’s pH levels. Generally, our bodies lose water at elevation, resulting in dehydration. For some, these lower oxygen concentrations can be shocking to their bodies, and they may experience altitude sickness. Common symptoms can include:
- Headache
- Muscle aches
- Nausea
- Dizziness
- Fatigue
- Shortness of breath
- Loss of appetite
Symptom onset typically occurs within 12 to 24 hours of arrival at high altitudes. Symptoms usually improve within a day or two of acclimation. Everyone’s body is different, and thus altitude can affect us in varying ways!
Who can get altitude sickness?
Anyone, regardless of age, gender, or physical fitness, can get altitude sickness, especially when ascending quickly. However, individuals who live at elevations closer to sea level are usually more susceptible altitude sickness. Drinking alcohol can increase your chances of developing altitude sickness, as it dehydrates you. This makes it even more important to be on top of your self-care while visiting the mountains!
Taking care of your body at altitude
- Hydrate with Electrolytes. As we covered earlier, our bodies’ ability to retain fluid change at altitude. Counteract this by drinking more water than you ordinarily would at home. Adding electrolytes to your hydration routine can help your cells retain more water, balancing your fluid levels more quickly.
- Consider limiting your alcohol consumption. Alcohol dehydrates you, and as such can worsen some of the symptoms you may experience at altitude.
- Eating complex carbs has been shown to improve the bodies ability to produce hemoglobin, the protein in our blood responsible for transporting oxygen. Since our bodies are working harder at altitude, it is helpful to replenish energy burned frequently.
- Taking acetaminophen and ibuprofen can help alleviate the headache associated with altitude sickness.
- Plan to acclimate slowly. There’s nothing wrong with easing into your trip- consider stacking the lower intensity activities towards the beginning of your vacation, and working up to the more strenuous activities as you acclimate.
- Prioritize sleep! Sleep is crucial in your body’s ability to recover, but also for your production of hemoglobin! This study suggests that longer sleep durations is associated with more hemoglobin production, helping us acclimate to elevation more quickly!
If you have any questions, make sure to consult with your doctor in order to determine what’s best for you! Altitude can impact everyone differently. Don’t underestimate the power of listening to your body, and take time to rest when you need to.
When you book your trip through All Seasons Adventures, you’ll be paired with our first-class guides – all of whom are trained in first aid, and practiced at recognizing the signs of altitude sickness. Your guides will help make sure your group has everything it needs by providing water, snacks, and the energy to have a fantastic day in the mountains.
Let us show you around! Enjoy our beautiful Park City scenery by booking a trip with All Seasons Adventures. For more details, visit our activity-specific links below, or reach out to us directly.