Park City Skiing: Altitude, Hydration, and Blood Clots?
By Franklin Everett ShawThe crisp mountain air, the thrill of carving down a perfectly groomed run – it’s a siren song for skiers and snowboarders alike. But for those of us who’ve accumulated a few more winters under our belts, a Park City ski trip requires a bit more planning than just booking a flight and packing our gear. We need to consider the altitude, the dry air, and the increased risk of dehydration, all of which can conspire to turn a dream vacation into a miserable experience, or worse, a health scare.
This isn’t about scaring you off the slopes. It’s about empowering you with the knowledge to enjoy Park City to the fullest, safely and comfortably. We’re talking about proactive strategies, not reactive measures.
Let’s dive into how baby boomers from the Wasatch Front can conquer Park City’s slopes without succumbing to altitude sickness or dehydration-related blood clot risks.
First, let’s understand the enemy: altitude. Park City sits at a base elevation of around 6,900 feet, with peaks soaring well above 10,000. That’s a significant jump for those living closer to the valley floor in cities like Salt Lake City or Provo. The lower oxygen levels at these altitudes can trigger altitude sickness, characterized by headaches, nausea, fatigue, and dizziness.
Dehydration exacerbates these symptoms. The dry mountain air wicks away moisture, and physical exertion further depletes your fluids. This can thicken your blood, increasing the risk of blood clots, especially for those with pre-existing conditions or who are already prone to clotting.
So, what’s the plan of attack? Hydration, hydration, hydration. But not just any hydration. We need a tailored approach.
Start hydrating before you even leave your house. Begin at least 24 hours before your trip, increasing your water intake gradually. Don’t chug gallons at once; that’s counterproductive. Aim for consistent sipping throughout the day.
How much water is enough? A good rule of thumb is to drink half your body weight in ounces of water daily. So, if you weigh 150 pounds, aim for 75 ounces. Increase this by at least 25% when you’re at altitude and exercising.
But water alone isn’t enough. You need electrolytes. These minerals, like sodium, potassium, and magnesium, are crucial for fluid balance and nerve function. Altitude and exertion deplete electrolytes, so replenishing them is vital.
Forget sugary sports drinks. They’re often loaded with artificial ingredients and can actually dehydrate you further. Instead, opt for electrolyte tablets or powders that you can add to your water. Look for brands with minimal sugar and artificial additives. Nuun and LMNT are popular choices, but explore options available at local Utah stores like REI or sports shops in Salt Lake City.
Consider incorporating beet juice into your pre-skiing routine. Beet juice contains nitrates, which the body converts to nitric oxide. Nitric oxide helps dilate blood vessels, improving blood flow and oxygen delivery to muscles. This can enhance performance and reduce fatigue at altitude.
Start drinking beet juice a few days before your trip. A small glass (4-6 ounces) daily is sufficient. Be aware that beet juice can temporarily turn your urine pink or red, which is harmless but can be alarming if you’re not expecting it.
Now, let’s talk about blood clot risks. Dehydration is a major contributor, but other factors, such as prolonged sitting during travel and certain medical conditions, can also increase your risk.
If you have a history of blood clots, are taking medications that increase your risk, or have other risk factors like obesity or smoking, consult your doctor before your trip. They may recommend preventative measures, such as wearing compression socks during travel or taking a low-dose aspirin.
During your ski trip, take breaks to stretch and move around. Avoid sitting for long periods, especially on the slopes or in the lodge. Walk around, do some leg exercises, and keep your blood flowing.
Pay attention to your body. Altitude sickness and dehydration can manifest in various ways. If you experience any symptoms, such as headache, nausea, dizziness, or shortness of breath, stop skiing immediately and rest. Drink plenty of fluids and consider descending to a lower elevation if your symptoms are severe.
Don’t push yourself too hard, especially on your first day. Acclimatize gradually to the altitude. Start with shorter runs and take frequent breaks. Listen to your body and don’t be afraid to call it a day if you’re not feeling well.
Avoid alcohol and caffeine, especially on your first day. These substances can dehydrate you and worsen altitude sickness symptoms. If you do consume them, do so in moderation and be sure to drink plenty of water.
Consider bringing a portable oxygen canister. These are readily available at pharmacies and sporting goods stores in the Salt Lake area. While not a long-term solution, a few puffs of oxygen can provide temporary relief from altitude sickness symptoms.
Familiarize yourself with local medical resources. Know the location of the nearest urgent care clinic or hospital in Park City. The Park City Hospital is a good resource. Have their contact information readily available in case of an emergency.
Finally, remember that prevention is key. By taking proactive steps to hydrate properly, replenish electrolytes, and address blood clot risks, you can significantly reduce your chances of experiencing problems on your Park City ski trip.
Don’t let altitude or dehydration ruin your vacation. With a little planning and preparation, you can enjoy the slopes to the fullest and create lasting memories. Now get out there and enjoy that Utah powder!