**Boulder's "Boost": Altitude Lies Crashing Gummy Zinc?**
By Franklin Everett ShawThe crisp mountain air of Boulder, Colorado, is a siren song to outdoor enthusiasts. But that thin air, so invigorating, can also bring on the unwelcome symptoms of altitude sickness. Walk into any local health food store, and you’ll likely find a prominent display of zinc gummies, touted as a natural remedy. But are Boulder residents popping these supplements in vain, or is there real science behind the claim that zinc can help you breathe easier at 5,430 feet? The answer, unfortunately, is more complex than a simple “yes” or “no.”
The allure of a quick fix is strong, especially when faced with the throbbing headache and nausea that altitude sickness can bring. Zinc, an essential mineral, plays a crucial role in various bodily functions, including immune function and wound healing. Some studies suggest it may also have antioxidant properties, which could theoretically help combat the oxidative stress that occurs at higher altitudes. However, the evidence directly linking zinc supplementation to altitude sickness prevention or treatment is, frankly, weak.
Let’s be clear: there’s no robust scientific consensus supporting the use of zinc gummies for altitude sickness. Most studies on zinc focus on its role in immune function or other health conditions, not specifically on its impact on acclimatization to high altitude. The idea that zinc directly alleviates hypoxia (oxygen deficiency) is a significant overreach based on the current scientific understanding.
So, what should Boulder residents do to prepare for a hike up the Flatirons or a climb at Eldorado Canyon? The answer lies in proven strategies, tailored to the specific challenges of the Boulder environment.
First and foremost: acclimatization. This is the gold standard for preventing altitude sickness. If you’re visiting from sea level, spend a few days in Boulder before attempting strenuous activity. Even if you live in Boulder, consider a gradual approach to higher elevations. For example, instead of immediately tackling the Third Flatiron, start with a lower-elevation hike like the Mesa Trail.
Here’s a sample acclimatization schedule for someone planning to hike the First and Second Flatirons (elevation gain of approximately 1,400 feet):
- Day 1: Gentle walk around Chautauqua Park (5,530 feet). Focus on hydration and light activity.
- Day 2: Hike the Enchanted Mesa Trail to the McClintock Nature Trail loop (moderate elevation gain).
- Day 3: Rest or light activity.
- Day 4: Attempt the First and Second Flatirons hike, paying close attention to your body and turning back if you experience symptoms of altitude sickness.
Hydration is key, but not just any hydration. Boulder’s dry climate exacerbates the effects of altitude. You need to drink more water than you normally would, and you need to replenish electrolytes. Forget sugary sports drinks; opt for locally-sourced electrolyte options like Skratch Labs hydration mix (founded in Boulder!) or Nuun tablets. These provide a balanced blend of electrolytes without the unnecessary sugar.
Another crucial aspect often overlooked is proper breathing. Consciously focus on taking deep, slow breaths, especially during exertion. This helps maximize oxygen intake and can significantly reduce the strain on your body. Consider practicing diaphragmatic breathing exercises (belly breathing) to improve your breathing efficiency.
Now, let’s address some common pitfalls and mistakes that Boulder residents make when dealing with altitude:
- Ignoring early symptoms: Altitude sickness can manifest in subtle ways, such as a mild headache or fatigue. Don’t push through these symptoms; descend to a lower elevation and rest.
- Overexertion: Pushing yourself too hard, too soon, is a recipe for disaster. Start slowly and gradually increase the intensity of your activity.
- Dehydration: As mentioned earlier, Boulder’s dry climate makes dehydration a significant risk. Carry plenty of water and drink it consistently throughout the day.
- Relying solely on supplements: While some supplements, like gingko biloba, have shown some promise in preliminary studies, they should not be considered a substitute for acclimatization and proper hydration. And as we’ve established, zinc gummies are unlikely to provide any significant benefit.
To get a local expert perspective, I spoke with Dr. Emily Carter, a family physician at Boulder Community Health. “I often see patients who come in with altitude sickness, especially during peak hiking season,” she said. “While zinc is important for overall health, I don’t recommend it as a primary treatment or preventative measure for altitude sickness. The best approach is always acclimatization, hydration, and listening to your body.”
I also consulted with Sarah Miller, a registered dietitian at the Community Food Share in Louisville, Colorado. “Focus on nutrient-dense foods that support energy levels and hydration,” she advised. “Think fruits and vegetables with high water content, like watermelon and cucumbers. And don’t forget to replenish electrolytes with options like coconut water or homemade electrolyte drinks.”
So, are Boulder residents wasting their money on zinc gummies for altitude sickness? The evidence strongly suggests that they are. While zinc plays a vital role in overall health, it’s not a magic bullet for preventing or treating altitude sickness. Instead, focus on proven strategies like acclimatization, proper hydration with locally-sourced electrolytes, and conscious breathing techniques. Listen to your body, and don’t hesitate to descend if you experience symptoms. Enjoy the beauty of Boulder’s mountains, but do so safely and responsibly. And maybe save your money on the zinc gummies and invest in a good water bottle instead.