Denver Dew: Altitude Air Stealing Summer Lasers?
By Franklin Everett ShawThe sun beats down with a vengeance here in Denver, and the thin air only amplifies its intensity. It’s not just the sun, though. The altitude saps your energy, leaving you feeling drained and dehydrated even when you think you’re doing everything right. Thriving in Denver’s summer requires a strategic approach, one that goes beyond simply slapping on sunscreen and drinking water.
Let’s dive into how to truly conquer the Denver summer.
First, let’s tackle hydration, but not just any hydration. We need optimized hydration. Plain water, while essential, often isn’t enough at this altitude. The dry air pulls moisture from your body at an accelerated rate, and you lose electrolytes through sweat more quickly.
Electrolyte Imbalance is the Enemy: Think of electrolytes as the conductors of your body’s electrical system. Sodium, potassium, magnesium, and calcium are crucial for muscle function, nerve impulses, and fluid balance. When you’re low on electrolytes, you might experience muscle cramps, fatigue, headaches, and even nausea.
Beyond Gatorade: While sports drinks like Gatorade can help, they’re often loaded with sugar and artificial ingredients. A better approach is to create your own electrolyte solution.
DIY Electrolyte Drink: Mix 1/4 teaspoon of Himalayan pink salt (contains trace minerals), 1/4 teaspoon of potassium chloride (available at health food stores or online), and a squeeze of lemon or lime into a liter of water. You can also add a small amount of natural sweetener like stevia or monk fruit if desired.
Coconut Water Power: Unsweetened coconut water is a naturally rich source of electrolytes, particularly potassium. It’s a great option for a post-workout or mid-day boost. Just be mindful of the sugar content, even in unsweetened varieties.
Timing is Everything: Don’t wait until you’re thirsty to drink. Carry a water bottle with you and sip throughout the day. Aim for at least a gallon of water daily, especially if you’re active.
Food as Hydration: Certain foods can contribute significantly to your hydration levels. Watermelon, cucumbers, celery, and berries are all excellent choices.
Now, let’s debunk some common misconceptions about sun exposure at high altitudes. Many believe that because it’s cooler in Denver, the sun isn’t as strong. This is dangerously false.
Altitude Amplifies UV Rays: For every 1,000 feet you ascend, UV radiation increases by approximately 4-5%. Denver’s mile-high elevation means you’re exposed to significantly more intense UV rays than at sea level.
Cloud Cover is Deceiving: Even on cloudy days, up to 80% of UV rays can penetrate through the clouds. Don’t let a cloudy sky lull you into a false sense of security.
Snow Reflection: If you’re hitting the slopes in the winter or spring, be aware that snow reflects up to 85% of UV rays, effectively doubling your exposure.
So, what’s the best sun protection strategy for Denver?
Sunscreen is Non-Negotiable: Use a broad-spectrum sunscreen with an SPF of 30 or higher. Apply it liberally 15-30 minutes before sun exposure and reapply every two hours, or more frequently if you’re sweating or swimming.
- Product Recommendations: Look for sunscreens containing zinc oxide or titanium dioxide. These mineral sunscreens are generally considered safer and more effective than chemical sunscreens. You can find excellent options at Sprouts Farmers Market or Whole Foods Market in Denver. EltaMD UV Clear Broad-Spectrum SPF 46 is a popular choice, though pricier. For a budget-friendly option, consider Blue Lizard Australian Sunscreen.
Protective Clothing is Your Friend: Wear lightweight, long-sleeved shirts, pants, and a wide-brimmed hat to shield your skin from the sun. Look for clothing with a UPF (Ultraviolet Protection Factor) rating.
Sunglasses are Essential: Protect your eyes from harmful UV rays with sunglasses that block 100% of UVA and UVB rays.
Seek Shade During Peak Hours: The sun’s rays are strongest between 10 a.m. and 4 p.m. Try to limit your sun exposure during these hours.
Finally, let’s discuss altitude acclimation. Moving to or visiting Denver can be a shock to your system. Your body needs time to adjust to the lower oxygen levels.
Gradual Ascent is Key: If possible, ascend gradually to higher altitudes. Spend a few days at a lower elevation before arriving in Denver.
Hydrate, Hydrate, Hydrate: As mentioned earlier, hydration is crucial for altitude acclimation. Drink plenty of fluids to help your body adjust.
Avoid Strenuous Activity Initially: Take it easy for the first few days after arriving in Denver. Avoid strenuous exercise until your body has acclimated.
Limit Alcohol and Caffeine: Alcohol and caffeine can dehydrate you and worsen altitude sickness symptoms.
Iron Supplementation: Low iron levels can exacerbate altitude sickness. Consider taking an iron supplement if you’re prone to anemia. Consult with your doctor before starting any new supplements.
DIY Altitude Acclimation Techniques:
Intermittent Hypoxic Training (IHT): This involves breathing air with reduced oxygen levels for short periods, followed by periods of normal breathing. While specialized equipment is available, you can simulate this by spending time at higher elevations (e.g., hiking in the mountains west of Denver) and then returning to a lower elevation.
Deep Breathing Exercises: Consciously practicing deep, slow breaths can help increase oxygen intake and improve circulation. Try the 4-7-8 breathing technique: inhale for 4 seconds, hold for 7 seconds, and exhale for 8 seconds.
Listen to Your Body: Pay attention to your body’s signals. If you experience symptoms of altitude sickness, such as headache, nausea, fatigue, or shortness of breath, descend to a lower elevation and seek medical attention if necessary.
A common pitfall is pushing yourself too hard too soon. Many visitors arrive in Denver and immediately try to hike a 14er (a mountain over 14,000 feet). This is a recipe for disaster. Give your body time to adjust before attempting strenuous activities.
Another mistake is underestimating the power of the sun. Even on a seemingly mild day, the UV rays can be intense. Don’t skip the sunscreen, even if you’re only going for a short walk.
By following these tips, you can thrive in Denver’s unique environment and enjoy all that the city has to offer. Remember, preparation and awareness are key to a healthy and enjoyable summer in the Mile High City. Don’t just survive, thrive!