Skiing and snowboarding are physically demanding sports that require a lot from your body and mind. At Beaver Creek, with a base elevation of 8,100 ft and a summit of 11,440 ft, even those in top shape can feel the impact of high elevation. To get ready for your transition to Colorado’s high alpine environment, here are some tips and tricks to prepare:
H2Oh!
Hydration is the most important step in helping your body adjust to high altitude. Since Colorado’s mountain air is so dry with low humidity, your body needs more water to prevent dehydration. A good rule of thumb is to drink twice as much water as you would at home.
Before visiting Beaver Creek, you can also pre-hydrate to prepare for a smoother transition to altitude. The cartilage in your body consists mostly of water, and dehydration will cause weakness and slow joint repair. Pre-hydrating will allow you to enjoy the slopes for longer and with less soreness.
Even when you’re not thirsty, you should hydrate. Research has shown that there is a decreased sensation of thirst in the high-alpine environment. Low humidity levels cause loss of fluid through the skin and breath, especially when breathing heavily. Consuming more water than you think you need can help prevent dehydration, and eating foods with high water content can help too. Many fruits and veggies have a water content of more than 90%!
Watch for Signs of Altitude Sickness and Dehydration
Be aware of how your body is feeling and reacting to high altitude. If you begin to feel any of the below symptoms, stop in to one of our lodges or cabins across the mountain for some water.
- Dizziness
- Fatigue
- Headache
- Shortness of breath
- Lack of perspiration
- Nausea
Take a Rest Stop
As with any athletic endeavor, to set yourself up for success, be sure to get a good night sleep and eat a full breakfast. Skiing and snowboarding require a lot of energy, and you want to make sure you are well rested. Take breaks during the day to replenish your stamina (and take in the breathtaking views!) at our on-mountain dining outlets and decks.
Refuel
It’s important to keep up your food intake to make sure you remain fueled. Keep a snack or two in your jacket in case you lose energy during the day, and scope out our on-mountain dining offerings in the EpicMix app!
Make sure you’re mindful of your alcohol intake. Alcohol decreases blood oxygen, and with Beaver Creek’s high-altitude environment, it’s easy to get depleted.
Protect Your Skin
With every 3,000 ft increase in altitude, UV levels can rise by up to 10 to 12 percent. In combination with the highly reflective nature of snow, this makes skiers and snowboarders particularly susceptible to a sunburn. Start your day with a generous layer of sunscreen, and re-apply every two hours to keep your skin protected. Even on cloudy days sunscreen is important – up to 80% of UV rays can penetrate cloud cover. Eye protection is also important to keep the sun’s rays in check. Our partners over at Oakley have an amazing lineup of goggles and sunglasses for you to choose from!