To help you make the most of your Rocky Mountain Tours' vacation!

The Rocky Mountains offer many recreational opportunities including skiing and snowboarding, snowshoeing, snowmobiling, hiking, climbing and more, all for your enjoyment.

Many ski towns and base villages are located between 6,000 - 8,000 ft. above sea level, and the summit elevations can rise above 12,000 ft. It is possible for guests, who are not accustommed to these altitudes, to experience some minor side effects due to the high elevations found at most mountain resorts.

Here are a few tips and suggestions for staying healthy and making the most of your stay in the mountains.

Altitude Adjustments

When you first arrive, acclimatize yourself for a period of time prior to beginning strenuous activities. At high elevations, the atmosphere is thinner and there is less oxygen and less humidity available to you than at sea level. This can result in a number of symptoms, such as muscle fatigue, insomnia, mild headaches, or slight shortness of breath. Our thin atmosphere filters out only a minimum of the suns ultraviolet UV rays and can result in severe sunburn. So be sure to take adequate precautions to protect your eyes and skin.

What to do:

Eat lightly and drink plenty of liquid.
You may tend to become dehydrated more quickly at high altitude than at sea level, so drink plenty of water and other fluids (8 to 10 glasses daily). You should also avoid drinking alcoholic beverages for the first 24 hours of your stay.

Keep Warm
There's an old saying here in the mountains, If you don't like the weather, wait ten minutes...it's sure to change. At this elevation, the weather can change quickly. Winter or summer, prolonged exposure to the elements can cause serious problems. Children are not always aware that they are becomming too cold. Parents should watch for red noses and red ears. If this occurs, bring the child in from the cold, remove wet clothes and warm the child and affected areas immediately. Moderation is the key word... take frequent breaks from the cold of heat.

It is wise to layer your clothes, no matter what the season. Winter sports enthusiasts should wear warm, waterproof gloves, hat, socks, plenty of warm, water-resistant clothing and goggles or sunglasses with adequate UV protection. Local sporting goods carry outdoor wear which is both wind and water resistant, an ideal choice for unpredictable mountain weather.

Avoid Sunburn
Adequate UV (Ultraviolet) protection is a must. At this elevation, the atmosphere is thinner and provides less protection from the sun's UV rays. UV exposure has been linked to an increased incidence of skin cancer, so use a sunblock lotion with an SPF of 30 or greater. During high exposure activities such as spring skiing, those with fair skin may experience a sunburn after only two hours of sun exposure, even after applying maximum sunscreen protection.

Parents should be especially careful with young children, and apply a generous amount of sunscreen to both you and your children prior to any outdoor activities. Be sure to reapply it at least every four hours. If you're perspiring or getting wet from the snow or water, apply it more frequently.

Protect Your Eyes
It is also important to use proper UV protection for your eyes. The surface of the snow or water can act as a reflector of UV rays and can generate a great deal of UV exposure the eyes.

Equip yourself and your children with quality UV protecting sunglasses or goggles. Failure to wear proper eye protection can result in an actual burn of the eye's surface - a painful condition requiring medical treatment.

Listen To Your Body
If you experience symptoms such as headache, insomnia, and/or fatigue, you may have a mild form of altitude sickness. These symptoms are a warning to decrease your activity level and make sure you're well hydrated. If symptoms persist or begin to worry you, don't hesitate to contact the Emergency Department or local Medical Center, day or night.

What To Know

Moderate your level of activity according to your physical condition. Skiing, Snowboarding, hiking and mountain biking require muscular strength and flexibility for control. The more control you have, the safer you will be.

If you are an inexperienced skier or first-time snowboarder, take a lesson. It doesn't cost much, and could make the difference between an enjoyable day on the slopes and an unexpected trip to the Emergency Department.

Hikers and backpackers should stop by the local Visitor Center or Ranger Station for trail maps, permits and other important information.

Know The Slopes
Take time to learn your way around the ski slopes. Review the trail map. Be aware of the ski slope rating system. A black diamond run at one ski resort may have a different degree of difficulty than at another ski area. Review the trail maps thoroughly prior to making your first run.

For your convenience, many ski areas offer orientation tours and provide SKI HOSTS who can provide information on the degree of difficulty of the ski runs. When in doubt, check in with the local Ski Patrol

Warm Up First
Drink plenty of liquids prior to any activity. Performing a few stretches before engaging in strenuous physical activity can help your muscles respond to the challenges ahead.

Know The Conditions
Be aware of trail conditions. A stiff wind can blow the powder snow, exposing an unexpected patch of ice which can be dangerous. Know that conditions in the mountains and on the slopes constantly change and vary - even from run to run.

Moderation
It's wise to limit or even avoid alcohol consumption at the beginining of your trip as alcohol has the ability to increase the affects of dehydration without you noticing until it's too late. Use caution and good judgement if you're considering an alcoholic drink at lunch and you plan to return to the slopes afterwards. Most ski accidents occur in the afternoon, as muscles begin to fatigue. The effects of muscle fatigue are increased by the consumption of alcohol.

Make The Most Out Of Your Ski Experience...
Ski Responsibly & Know The Code!

Return to SkiTheWest.com