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Tips
For Visiting The High Country reprinted from the Summit
Daily The
Altitude High elevation affects
your body and influences the weather. It impacts every decision made in
planning for a trip: route and clothing chosen, evaluation of fitness and
ability, and amount and types of liquid and food consumed. The effects of
altitude are usually felt immediately upon arriving in the mountains. All
exercise is harder work at first. Visitors might experience heavy
breathing, rapid heartbeat, fatigue, headache, nausea or insomnia. This is
normal. At this elevation, each breath takes in only 70 to 80 percent of
the oxygen available at sea level. You can minimize the
effects of high altitude by drinking lots of water, avoiding alcohol,
eating light, high-carbohydrate meals, increasing physical activity
gradually, and rest when tired. After about four or five days, most
visitors begin to feel better. Water loss occurs
rapidly when exercising at high altitude. Low humidity and direct sun
cause perspiration, a potent combination. While exercising, the movement
of air over your body is accelerating water loss from skin. If you are
thirsty, dehydration has already begun. Drink water or sports
drinks before, during and after exercising. Try to consume no less than a
pint of liquid per hour while exercising. Drink every 15 to 20 minutes
even if sensation of thirst is absent. Carry a large water bottle for
access to water. Before setting out,
check route descriptions for water or other liquids available on the
trail. Refill your bottle and stop often to drink. Sun With less atmosphere to filter out the sun's harmful rays,
mountain travelers are more vulnerable to sunburn. There is five times
more ultraviolet light here than at sea level. Apply sunblock lotions or
wear protective clothing. The intense sunshine can produce withering heat
in open areas. At midday it can sap energy, deliver headaches and
contribute to dehydration. In hot weather, try to get out in the early
morning or late afternoon. And drink lots of water to avoid heat stroke
and heat exhaustion. Rain Rocky
Mountain weather is notorious for its volatility. Sunny summer mornings
are often followed by afternoon showers or thunderstorms producing hail or
even snow. Rain can chill the rider or hiker, contributing to hypothermia
and can impair visibility. Dirt trails can become slippery. Start early and adjust
your plans to conditions. Always travel with a waterproof, breathable
jacket, even on short trips. Rain pants and plastic bags to wear under
your shoes are also good insurance for longer trips. Cold Cool mornings are
common even in midsummer. A wind-rain shell adds warmth and can be removed
as the day heats up. In other seasons, long sleeves, leggings, and fleece
are good. The real danger is cold combined with wetness and/or wind.
Hypothermia is loss of heat in the body's inner core. It affects the
functioning of all bodily systems. If unchecked, it can kill. Wind A landscape of peaks and valleys channels wind in unpredictable ways. It often seems to be blowing from all directions. One trick is to follow the daily up-down air flow. In the early morning, air heats and moves upslope, offering a tail wind. In late afternoon, the air cools moving downslope. Deal with strong headwinds by conserving energy: Settle into an easy pace, keep a low profile on the bike, rest occasionally, and snack on sweet foods. Lightning Always retreat when bad weather threatens. But if caught in a
lightning storm, find shelter in a place with cover, in a low but dry
spot. A stand of trees of similar heights is good. If you are in the open,
crouch down, making yourself small. Distance yourself from any and all
metal objects. And always avoid the company of a lone tree or boulder.
For more information send an email to Tom & Karen or call Karen at (970) 486-0239.
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