Eat Well and Drink Plenty of Liquids
You may tend to become dehydrated more quickly at high altitude than at sea level, so drink plenty of water and other fluids (8 to 10 glasses daily). You should also avoid drinking alcoholic beverages for the first 24 hours of your stay.
Your body has to work harder at altitude, so your nutritional needs increase. It’s also common to feel less hungry at altitude, even when your body needs more nutrients. Continue to eat regularly, even if you don’t feel hungry—give your body the extra energy it needs!
Keep Warm
There’s an old saying here in Mammoth Lakes: “if you don’t like the weather, wait ten minutes…it’s sure to change.” At this elevation, the weather can change quickly. Winter or summer prolonged exposure to the elements can cause serious problems. Children are not always aware that they are becoming too cold. Parents should watch for red noses and red ears. If this occurs, bring the child in from the cold, remove wet clothes and warm the child and affected areas immediately. Moderation is a must. Take frequent breaks from the cold or heat.
It is wise to layer your clothes, no matter what the season. A t-shirt, wool sweater, nylon windbreaker with a hood and a bottle of water are basics for just about any summer activity. Winter sports enthusiasts should wear warm, water-resistant clothing and goggles or sunglasses with adequate UV protection. Local sporting goods stores carry outdoor wear which is both wind and water resistant, an ideal choice for unpredictable mountain weather.
Avoid Sunburn
Adequate UV (ultraviolet) protection is a must. At this elevation, the atmosphere is thinner and provides less protection from the sun’s UV rays. UV exposure has been linked to an increased incidence of skin cancer, so use a sunblock lotion with an SPF if 30 or greater and reapply frequently. During high exposure activities such as spring skiing, those with fair skin may experience a sunburn after only two hours of sun exposure even after applying maximum sunscreen protection.
Parents should be especially careful with young children and apply a generous amount of sunscreen to both you and your children prior to any outdoor activities. Be sure to reapply it at least every four hours. If you’re perspiring or getting wet from the snow or water, apply it more frequently.
Protect Your Eyes
It is also important to use proper UV protection for your eyes. The surface of the snow or water can act as a reflector of UV rays and can generate a great deal of UV exposure to the eyes.
Equip yourself and your children with UV sunglasses or goggles. Failure to wear proper eye protection can result in an actual burn of the eye’s surface—a painful condition requiring medical treatment.
Listen to Your Body
If you experience symptoms such as headache, insomnia, fatigue, and nausea, you may have a mild form of altitude sickness. These symptoms are a warning to decrease your activity level. If symptoms persist or begin to worry you, don’t hesitate to come to the Emergency Department day or night or make an appointment in the Sierra Park Family Medicine Clinic from 8:30 a.m. to 4:30 p.m. Monday through Saturday. 760-934-2551
Families traveling with young children should read our family-friendly altitude tips for additional guidance specific to kids.
