MAKING MOLEHILLS OUT OF MOUNTAINS: Maintaining High Performance at Altitude

M ost people enjoy a good trip to the mountains every once in a while: clean air, beautiful views, and fun outdoor activities. In fact, more than 34 million people travel to altitude every year. Unfortunately, there also are downsides when traveling to altitude, especially to higher elevations. Whereas everyone experiences some degree of impairment in exercise performance, many people also experience symptoms of altitude-related illnesses. The good news is that there are certain things that can be done before and during a stay at altitude that can minimize the negative effects of the high altitude, reduce the decrement in exercise performance, and make the mountain feel more like a molehill. For the purpose of this article, exercise will be defined as activities or events with a high component of sustained aerobic activity. Moderate altitude will be considered as greater than 5,280 ft (1,609 m), and high altitude will be defined as elevations above 8,500 ft or (2,600 m). Numerous vacation destinations in the United States and around the world fall into categories of moderate to high altitude (Table 1), which can place individuals at risk for discomfort and can cause reductions in exercise performance. Although the effects are greater at higher elevations, some individuals can experience mild symptoms of mountain sickness as low as Denver, CO (5,280 ft).