Altitude Sickness Tips

[Aggie_Ama]

My husband and I are planning an active (cycling, hiking, cycling) vacation in the mountains of New Mexico next month and I am concerned about altitude sickness since we will be riding at 6,000-9,000 ft.

A couple weeks ago we went to Fort Davis, TX, which is 5,000 feet and I experienced mild altitude sickness. I had the lack of appetite due to nausea, the fatigue, swelling hands and headaches. The riding out there was horrible due to my lack of energy and I am concerned now for New Mexico. Any tips for dealing with or preventing altitude sickness? I drank water like a camel in Ft. Davis and still was dehydrated much of the trip.

[teigyr]

Have you talked to a doctor about it? I guess I'm used to mountains (and I fly a lot) so it's never been a factor but 5,000' seems low to feel it in such a drastic way.

I know when I fly on long trips, especially if I am sleeping, I can wake up and feel out of breath. I also get really puffy...but that's fairly common and I am not moving around.

I'm sorry I can't be of help but I'd say to go get it checked out. Hopefully there's something you can do, I'd hate for you to feel miserable :)

[bmccasland]

Make sure you drink a lot of water. Usually it takes a couple of days for your body to adjust to the lower oxygen levels at higher altitudes. So, try to take it easy the first couple of days. Back when I lived in the mountains, I knew a guy who claimed he couldn't adjust, but he was also unhappy about his job, living in a small town, and life in general. I think attitude is part of the formula. Instead of sweating about not being able to deal with low oxygen, think about what fun you'll have!

Deep breathing exercises help too. Is your iron count OK? If you don't have happy red blood cells, it's hard for them to transport the oxygen that you breathe in.

Enjoy the clean mountain air and the clear blue skies for me!

[Tuckervill]

I got mild altitude sickness when I went to Breckenridge, CO from the flatlands of central Arkansas, so you're not alone.

But, I went to Santa Fe last summer and rode my bike and I don't recall any symptoms. In CO, after the first day I was fine. Maybe try not to ride the first day you're there, and don't drink any alcohol. When you take a rest stop on the way (I assume you're driving), get out and walk around and maybe do some jumping jacks to get your heart pumping a little. I think that would have helped me (but I was on a bus for the whole trip).

Karen

[smilingcat]

If possible get there one day early and just take it easy and drink lot more water than usual. Also take an asprin or two to help you with possible headache.

the thin air tends to dry you out much faster so you need to constantly be drinking water. Stay away from alcohol. If you experience nose bleed the first night or two, this is fairly common so don't panic. And try to get more sleep than usual. Also scale back on your planned exertion from normal as you will not have the same stamina.

How do I know this? Personal experience. I have been living at sea level for more than 30 years now. And every three four years, I go up to places like Snowmass Colo. Altitude there is 8000 feet and goes up. Also visit my family back in Salt Lake City Utah and where they live is up around 6,000 feet elevation.

Try not to worry too much. Take it easy, slow and really enjoy yourself in New Mexico. It's beautiful there.

smilingcat

[Crankin]

I got altitude sickness in Boulder, which is at about 5,000 feet. I felt dizzy and shaky, tired for about 2 days. Then I adjusted to that, but when we went up to Nederland and Rocky Mt. National Park which were 8,000 and 11,000 feet, I was tingling, pale, and sweaty. Breathing wasn't too cool, either. Since we kept going back and forth between these altitudes, it sucked. I did a little ride on one of our last days in Boulder and I was slow. I guess I could adjust, but I definitely will not go on a vacation anywhere at elevation. Who wants to feel sick for almost the whole trip?

[solobiker]

My advice would be to drink, drink, drink. Also would you have time to have a day to two to get acclimated to the altitude before going higher or expending a lot of energy? It is also important to eat even though you may feel sick. I had AMS really bad once and DH made me eat which helped a lot. Good luck and have fun.

[Tokie]

It usually takes me 3 days to acclimate, but it is important that you have enough red blood cells! We are "recovering vegetarians" - but still prefer to eat salmon or vegetarian dishes. But we are traveling from sea level to the rockies for a 1000 mile bike tour in a few weeks. We are almost always on the very low side of normal for anemia, So we have been eating steak about two or 3 times a month - and it has helped our hematocrits rise to good solid upper mid range values. Your body can use the iron in red meat much better than the iron found in vitamins,vegetable,fish or poultry sources. Some people take a diuretic called Diamox to treat/prevent altitude sickness - you would get an rx from your doctor. It is important to heed your body though - altitude sickness can be very serious! Tokie

[TahoeDirtGirl]

My permanent address is at 6500 feet. My temporary one is at sea level.

When I go back home, I have to acclimate for a couple of days. The rule of thumb is one day at altitude above 3000 feet. So for me, three days and I'm usually fine. But I can ride after two days, I don't need three.

If you are riding 'casually' on flat stuff, it's not bad, but if you are going to start climbing and really mountain biking (not sure if you were doing that or road biking), then try and take it easy the first day, then the second day do a little harder ride and the third day maybe work at 75%. After that you'll notice it getting better.

Like someone else said, drink up. You dehydrate alot quicker as the humidity is usually alot lower and you'll be panting alot more which will work against you as well.

And if you feel crappy (headache, pukey, dizzy), stop and try and get to a lower altitude if possible. You may not feel much at 6,000 to 7,000 but you will feel it at 8,000-9,000. Just go slow. No reason to wind up feeling crappy!

Don't drink alot of alcohol either. That will work against you as well, not to mention dehydrate you.

Oh yeah, and have fun!!!!

[Aggie_Ama]

I went to the doctor today (trip is still a month out) and he prescribed the Diamox. I will take it only until I have been there a couple days and the ride is planned after that. I just didn't want to take any chances on feeling crampy and nauseated the first half of the trip. We have some form of activity (rafting, hiking, biking, shopping, etc) planned every day.

The way I felt in Ft Davis it was a struggle to want to go for a very low exertion hike or to ride in the car for the scenic drive. I am not wanting to take chances with the vacation my husband has been wanting to take me on for 10 years! Thanks for all the advice, I will still drink plenty of water, take it easy to begin with and stay away from the alcohol. Can't hurt to be extra careful right?

[IFjane]

I went to the doctor today (trip is still a month out) and he prescribed the Diamox.

AA - I took Diamox once years ago to prevent altitude sickness. Turns out I don't need it but, word of caution here - take it 3 days before departure and at least 2 after you arrive. Stay away from carbonated beverages as the Diamox alters the taste.

I live at almost sea level and travel at least once a year to Breckenridge where my son has a home. (9600 ft. at the bottom of the mountain) I am no super-woman, believe me, but I have no trouble riding my bike out there other than the breathing issue. Just slow down and you'll be fine. Don't expect to be able to exert and get the same results as you do at home - instead you will get light-headed!

Most of all, relax and have fun!

[DDH]

I have a problem with altitude sickness if I get to high. I can do 5000 without to much trouble, I just get out of breath easily. Walking all the trails at the Canyon was hard on my breathing ability, but once I recovered quickly once I rested a minute.

I have my real problems when I get around 9000 or 10000 and I start getting headaches and feeling really bad.

[Aggie_Ama]

AA - I took Diamox once years ago to prevent altitude sickness. Turns out I don't need it but, word of caution here - take it 3 days before departure and at least 2 after you arrive. Stay away from carbonated beverages as the Diamox alters the taste.


Most of all, relax and have fun!


Thanks for the carbonated beverages tip. I just picked up my prescription and realized it will make me even more sun sensitve. Great. I already used to burn walking across campus. SPF 80 anyone? :p

[IFjane]

You're welcome! I did not remember that it makes you more sun-sensitive.

Can't wait to hear a report after you get back. Enjoy the trip!

[Aggie_Ama]

We just got back Sunday from Red River, it was a great trip. I will have to post on the ride this weekend, it was spectacular.

The Diamox did help reduce the issues with the altitude. I drank a lot of water and pink lemonade. The Diamox did make cokes taste metallic and flat but I would have one a day anyway because I couldn't quit caffeine cold turkey! It did make me a bit tingly. The worst was when I went to bed one foot felt asleep. I did have very mild nausea much of the trip. I just didn't feel like eating much but was able to eat more than when I was in Fort Davis. Honestly though I often feel like this on trips to strange (new) places. I also was fatigued but that could have been the back to back 50 hour weeks at work before the trip.

As for the sun sensitivity, it is hard to say if that was an issue. The day of the ride I forgot sunscreen and ended up with a pretty nasty sunburn. I was in the sun from 9-7 so who knows that it was the Diamox.

All and all it helped but I still felt the altitude. I would probably take it again though because it was better than the last trip.

[OakLeaf]

Welcome back! Glad you had fun, looking forward to your full report!