Park City Plunge: Altitude Pools, Heatstroke Hazards?

By Franklin Everett Shaw

July 29, 2025

Imagine this: you’re ready for a refreshing swim at the Park City Aquatic Center. The sun is blazing, the air is crisp, and the water looks inviting. But are you truly prepared for the unique challenges of swimming at 7,000 feet?

Park City, Utah, is a haven for outdoor enthusiasts, but its altitude presents specific risks, especially when combined with intense sun exposure and physical activity like swimming. Heatstroke is a real threat, and understanding how to prevent it is crucial for both residents and visitors.

The combination of high altitude and swimming can be deceptively dangerous. The thinner air means less oxygen, and the dry climate accelerates dehydration. Add in the intense Utah sun reflecting off the water, and you have a perfect storm for heat-related illnesses.

Let’s break down the specific challenges and how to tackle them.

Hydration is King (and Queen)

This isn’t your average “drink water” advice. At altitude, your body loses fluids faster. You need to be proactive, not reactive.

Pre-Hydrate: Start hydrating days before your swim. Don’t just chug water right before you jump in. Aim for consistent hydration throughout the day.
Electrolyte Balance: Water alone isn’t enough. You need electrolytes like sodium, potassium, and magnesium. Consider electrolyte drinks or snacks like bananas and salty pretzels. Avoid sugary sports drinks, which can actually dehydrate you.
During Swim Hydration: Keep a water bottle poolside and sip regularly, even if you don’t feel thirsty. Thirst is a late sign of dehydration.
Post-Swim Recovery: Continue hydrating after your swim. Consider a recovery drink with electrolytes and carbohydrates to replenish lost fluids and energy.

Acclimation: Your Body’s Best Friend

If you’re visiting Park City from a lower altitude, give your body time to adjust. Don’t jump straight into an intense swim workout on your first day.

Gradual Increase: Start with shorter, less strenuous swims and gradually increase the duration and intensity as you acclimate.
Listen to Your Body: Pay attention to how you feel. If you experience shortness of breath, dizziness, or fatigue, slow down or stop.
Rest and Recovery: Allow for adequate rest between swim sessions. Your body needs time to recover and adapt to the altitude.
Avoid Alcohol and Caffeine: These substances can dehydrate you and interfere with acclimation.

Recognizing Heatstroke: Early Detection Saves Lives

Knowing the signs of heatstroke is critical. Early intervention can prevent serious complications.

Early Symptoms: Headache, dizziness, nausea, muscle cramps, and excessive sweating are early warning signs. Don’t ignore them.
Advanced Symptoms: Confusion, disorientation, rapid heart rate, hot and dry skin (or profuse sweating), and loss of consciousness are signs of heatstroke. This is a medical emergency.
What to Do: If you suspect heatstroke, immediately stop swimming, move to a cool place, and drink fluids with electrolytes. If symptoms worsen, seek medical attention immediately. Call 911.
Buddy System: Swim with a buddy who can monitor you for signs of heatstroke.

Sun Protection: More Than Just Sunscreen

The Utah sun is intense, especially at altitude. Sunburn can exacerbate dehydration and increase the risk of heatstroke.

Sunscreen: Apply a broad-spectrum, water-resistant sunscreen with an SPF of 30 or higher liberally and reapply every two hours, or more often if swimming or sweating.
Protective Clothing: Wear a swim shirt or rash guard to protect your skin from the sun.
Sunglasses: Protect your eyes from harmful UV rays with sunglasses.
Hat: Wear a wide-brimmed hat to shade your face and neck.
Time of Day: Avoid swimming during the hottest part of the day, typically between 10 a.m. and 4 p.m.

Specific Challenges at the Park City Aquatic Center

The Park City Aquatic Center, while a fantastic facility, presents unique challenges.

Outdoor Pool: The outdoor pool exposes swimmers to direct sunlight and heat.
Reflective Surfaces: The water and surrounding surfaces reflect sunlight, increasing UV exposure.
Limited Shade: While there may be some shaded areas, they may not be sufficient to provide adequate protection for everyone.
Crowds: During peak season, the pool can be crowded, making it difficult to find a cool place to rest and rehydrate.

Practical Tips for Park City Swimmers

Here are some actionable tips to help you stay safe and healthy while swimming in Park City:

Check the Weather: Before you head to the pool, check the weather forecast and be prepared for changing conditions.
Bring a Cooler: Pack a cooler with plenty of water, electrolyte drinks, and healthy snacks.
Find Shade: Seek out shaded areas whenever possible.
Take Breaks: Take frequent breaks from swimming to rest and rehydrate.
Communicate: Let someone know where you’re going and when you expect to be back.
Listen to the Lifeguards: Follow the instructions of the lifeguards and pool staff.

Case Study: Preventing Heatstroke in a Young Athlete

A 16-year-old swimmer from sea level visited Park City for a week-long training camp. On the first day, he pushed himself too hard during a morning workout and started experiencing a severe headache and nausea. Recognizing the early signs of heat exhaustion, his coach immediately pulled him from the pool, moved him to a shaded area, and provided him with water and electrolytes. The coach also monitored his condition closely and sought medical attention when his symptoms didn’t improve. By acting quickly, the coach prevented the athlete from developing heatstroke and ensured his safety.

Common Mistakes and How to Avoid Them

Ignoring Early Symptoms: Many people dismiss early symptoms of heat exhaustion as minor discomfort. Don’t ignore these warning signs.
Overexertion: Pushing yourself too hard, especially when you’re not acclimated to the altitude, can increase your risk of heatstroke.
Inadequate Hydration: Not drinking enough fluids, especially before, during, and after swimming, can lead to dehydration.
Relying on Thirst: Waiting until you’re thirsty to drink is a mistake. Thirst is a late sign of dehydration.
Not Seeking Medical Attention: Delaying medical attention when you suspect heatstroke can have serious consequences.

Swimming in Park City can be a fantastic experience, but it’s essential to be aware of the unique challenges posed by the altitude and intense sun. By following these tips, you can stay safe, healthy, and enjoy your time in the water. Remember, preparation and awareness are your best defenses against heatstroke.