Park City Hikes: Altitude Lies Burning Youth Lungs?
By Franklin Everett ShawImagine cresting a mountain pass, the air crisp and clean, the views breathtaking. But instead of feeling invigorated, your lungs are burning, your head is pounding, and you’re struggling to catch your breath. This is the reality for many hikers visiting Park City, Utah, a stunning destination with a hidden challenge: its high altitude. Park City sits at an elevation of around 7,000 feet, with hiking trails climbing much higher. For those accustomed to lower elevations, this can significantly impact your hiking experience.
The air is thinner at higher altitudes. This means less oxygen is available with each breath. Your body needs time to adjust, and if you don’t prepare properly, you could find yourself battling altitude sickness, which can range from mild discomfort to a life-threatening condition.
Let’s dive into how to conquer Park City’s altitude and enjoy those trails.
First, acclimatization is key. Don’t fly into Salt Lake City (4,226 feet) and immediately hit a 10,000-foot peak. That’s a recipe for disaster. Instead, plan a gradual ascent. Spend a day or two in Salt Lake City or even lower, like Provo (4,541 feet). This allows your body to start producing more red blood cells, which carry oxygen.
Once in Park City, take it easy on your first day. Avoid strenuous activity. A gentle stroll around town or a short, flat hike is ideal. Hydrate constantly. Dehydration exacerbates altitude sickness. Aim for at least a gallon of water per day. Avoid alcohol and caffeine, as they can dehydrate you further.
Consider your sleeping arrangements. If possible, sleep at a lower elevation than you hike. This can significantly improve your acclimatization. Even a few hundred feet can make a difference.
Next, let’s talk about breathing techniques. Uphill climbs at altitude demand a different approach. Forget short, shallow breaths. Focus on deep, diaphragmatic breathing. Imagine filling your belly with air, not just your chest. This maximizes oxygen intake.
Try the “belly breath” technique. Place one hand on your chest and the other on your stomach. As you inhale, your stomach should rise while your chest remains relatively still. Exhale slowly and completely, pushing all the air out of your lungs.
Pace yourself. Don’t try to keep up with experienced hikers who are already acclimatized. Take frequent breaks. Listen to your body. If you feel short of breath, slow down or stop.
A common mistake is pushing through the pain. This can lead to more severe altitude sickness. It’s better to turn around and descend than to risk your health.
Now, let’s discuss recognizing and treating altitude sickness. The symptoms can vary, but common ones include headache, nausea, fatigue, dizziness, and loss of appetite. In more severe cases, you might experience shortness of breath even at rest, confusion, and difficulty walking.
If you suspect altitude sickness, the first and most important step is to descend. Even a small descent of a few hundred feet can provide relief. Stop hiking immediately. Don’t try to “tough it out.”
Hydrate. Drink plenty of water or electrolyte-rich beverages. Avoid alcohol and caffeine. Rest. Get off your feet and relax. Avoid strenuous activity.
Over-the-counter pain relievers like ibuprofen or acetaminophen can help with headaches. Anti-nausea medication can alleviate nausea and vomiting.
In severe cases, you may need supplemental oxygen or even hospitalization. If your symptoms don’t improve with rest and descent, seek medical attention immediately. Park City Hospital is equipped to handle altitude sickness cases.
A common pitfall is mistaking altitude sickness for dehydration or exhaustion. While these conditions can worsen altitude sickness, they are not the same thing. If you’re unsure, err on the side of caution and descend.
Consider preventative measures. Some people find that taking acetazolamide (Diamox), a prescription medication, can help prevent altitude sickness. However, it’s important to talk to your doctor before taking any medication, as it can have side effects. Start taking it a day or two before your trip.
Another option is to try gingko biloba. Some studies suggest that it may help improve blood flow and oxygen delivery to the brain. However, more research is needed.
Remember, everyone reacts differently to altitude. Just because your friend didn’t get altitude sickness doesn’t mean you won’t. Listen to your body and take precautions.
Let’s consider a real-world scenario. Imagine you’re planning a hike to the top of Bald Mountain in Park City. It’s a popular hike with stunning views, but it’s also at a high elevation.
Before your trip, spend a few days in Salt Lake City. Drink plenty of water and avoid alcohol. On your first day in Park City, take a leisurely stroll around Main Street. The next day, try a short, flat hike like the Rail Trail.
On the day of your Bald Mountain hike, start early. Pace yourself. Take frequent breaks. Use the belly breathing technique on uphill climbs. If you start to feel a headache coming on, stop and rest. Drink water. If the headache persists or worsens, descend.
Don’t be afraid to turn around. The summit will still be there another day. Your health is more important than reaching the top.
Finally, be aware of the weather. Mountain weather can change rapidly. Be prepared for sudden changes in temperature and precipitation. Pack layers of clothing. Bring rain gear. Check the forecast before you go.
Hiking in Park City is an incredible experience. By understanding the challenges of altitude and taking the necessary precautions, you can enjoy the stunning scenery and fresh mountain air without sacrificing your health. Remember to acclimatize gradually, breathe deeply, recognize the symptoms of altitude sickness, and descend if necessary. With a little preparation, you can conquer Park City’s altitude and create unforgettable memories on the trails.