Alpine Wellness
Wellness at Altitude
The same factors that make Vail an experience like no other also have a flip side when it comes to your health and experience: our high altitude environment requires preparation, awareness, and acclimatization.
When you travel from a low altitude to a high one, your body needs time to adjust as it encounters less oxygen, colder temperatures, lower humidity, increased ultraviolet radiation, and decreased air pressure,
For most, altitude sickness symptoms will be mild and may include headaches, nausea, fatigue, loss of appetite, restless sleep, coughing, and difficulty in breathing. These can be easily alleviated with proper hydration and nutrition, but If symptoms persist beyond 1-3 days, seek medical attention.
Want our shortlist to avoid altitude sickness? Read on for more!
Gear to Bring
Prepare for the elements of the mountain environment with the ultimate in clothing versatility: layers! When packing, be sure to consider how conditions that change throughout the day might affect your time on the slopes.
From warm spring days to blustery storm riding, you’ll always need the clothing items listed below:
Snow Gear
A weather-proof jacket and pants will keep you skiing or riding all day long. Look for materials that are waterproof or -resistant and windproof or -resistant. Breathability is important too, because as you work up a sweat on each glorious run, your clothing needs to allow moisture to escape.
Internal Clothing Layers
Your base and mid layers provide the insulation and wicking performance you need to maintain a comfortable body temperature while also avoiding getting soggy. Worn underneath your snow gear, these layers are crucial—especially on cold, windy days.
When selecting base layers, avoid cotton, opting for performance materials like merino wool, silk, or synthetic blends that wick away moisture. (Cotton is neither breathable nor moisture wicking.)
When dropping temperatures are a factor, adding a mid layer like a fleece sweater or light down vest can make a small difference that will keep you comfortable all day.
Accessories
You’re almost ready to ride, but don’t forget to outfit yourself with these last few key accessories:
- Helmet: protect your brain, keep your head warm, and keep those goggles on. Helmets can reduce the severity of potential traumatic head and brain injuries.
- Eye protection: Wear goggles for better all-around sun, wind, and snow protection. Sunglasses are best suited for slightly overcast days (but be aware that the glare off the snow will still affect you).
- Gloves/Mittens: Insulated and waterproof hand protection saves your hands from periodic contact with snow, cold metal chairlift bars, and other natural elements you might encounter.
- Socks: Cold feet will ruin your day, so be sure to wear one (and never more) pair of ski or snowboard socks. Follow the same no-cotton rule with socks that you follow for your base layers for increased tootsie happiness.
Both functionality and style matter, so whatever your goal for the day, we have you covered. Drop into any of our local shops when you arrive, and we’ll make sure you’re outfitted with the season’s latest tech (and style) innovations.
Changing Weather Conditions
Exposure to the elements might get you a great goggle tan, but it can just as easily give you a wind- or sunburn, or even something worse. Conditions can change rapidly as temperature, wind, precipitation, snow, and UV levels shift with the weather patterns that make Vail special.
Stay updated on current snow and weather conditions, and plan for your day!
Getting to Know the Mountain
Learning this mountain is no small feat: with 5,289 acres of fun on tap, there’s always something new to find. The The Front Side, Back Bowls™, and Blue Sky Basin™ all have their own distinct character, and for first-time visitors, finding your way around can be an adventure in and of itself.
Ready for a day on the mountain—one with runs tailored to your skill level, that allows you to make memories and rack up vertical feet? Take the first step toward your ideal mountain experience: assess your skills and experience.
Looking for a more interactive guided experience? Join our Mountain Hosts for a skill-based Mountain Tour to learn about the mountain, meet new friends, and have a fun and social ski day.
Looking for a more interactive guided experience? Join our Mountain Hosts for a skill-based Mountain Tour to learn about the mountain, meet new friends, and have a fun and social ski day.
Winter Walking Surfaces
The same conditions that create the epic skiing and riding you enjoy on the mountain can also make our base area and walking surfaces quite slick. Parking lots, sidewalks, pathways, and outdoor stairs may be covered by ice or snow at any time during the winter operating season.
Selecting the right footwear is important to reduce the risk of slips, trips, and falls. Choose footwear that is appropriate for the season and weather, with waterproof material and traction for uneven surfaces: leave those sneakers at home! Remember also that ski boots often do not provide good traction, so pack a pair of removable tracks if you plan to walk around outside your skis.
Give yourself extra time to get from one point to another so that you can take it slow, and while you’re at it, take a pause to appreciate the moment!
Sun Protection
What do you get when you combine sunshine, elevation, and solar radiation from fresh white snow? A perfect recipe for sun protection!
The sun is more powerful than you might think, and ultraviolet rays can penetrate clouds even on overcast days. To ensure you and your family and friends have a fun and safe day on the slopes, remember these sun safety tips:
- Apply generous amounts of SPF 30+ sunscreen on exposed skin every two hours, and don’t forget your ears, nose, and lips!
- Wear goggles or sunglasses with 100% UV protection
- Wear pants and long sleeves even on warm days
Ride all Day
Pass in pocket, you’re ready to go, with only good times ahead of you on the mountain. But what does owning your day at Vail look like? Whether you’ve just arrived on your trip or you’re visiting us from a sister resort, it should include moderation in consumption—of all substances.
Heavy alcohol consumption can impair your judgment and skew perception of your abilities, not to mention get you easily lost if you don’t know the mountain. Under Your Responsibility Code you may not use a lift or ski/ride while impaired by alcohol or any controlled substance. It is also illegal to consume marijuana on Forest Service land, on which Vail Mountain operates.
If you want to ride all day, save the party for après.
Hydrate for Success
Outdoor athletic activities ask a lot of your body, and staying hydrated for the duration of your stay will keep you strong, all day long.
- Drink water before you become thirsty
- Set a goal of at least 3 liters of water per day.
- Manage dehydration with a carb-loaded beverage like coconut water or chocolate milk if you start to feel a headache
- Remember both caffeine and alcohol are diuretics, so they zap your body of much-needed fluids.
Frequent Rest
Rest frequently, adventure longer: combine short breaks with hydration and proper nutrition, and you’re much better equipped for a full day on the mountain! Aside from the lodges and huts scattered about the mountain, we’ve also created designated Rest Areas around the mountain for your use.
Whether you’re taking a 5 minute or 2 hour break, pull up a seat, stretch, and breathe in the mountain air around you.
Nutrition on the Mountain
Fuel your body for the intense, calorie-burning activities of skiing and riding with a complex-carbohydrate-rich diet, avoiding fatty foods that are harder to process. Trying to get in a high-performance session after lunch? Try a soup and salad combination to stay strong through the day.
Whether you’re looking for a quick breakfast, sit-down lunch, or après on the patio, browse through our dining options—and don’t forget you can pick up snacks for the slopes at any of our Quick Serve restaurants.
Step 1: Unplug to Enjoy
Unplugging from technology lets you fully enjoy each moment, as you live it, as well as find both the solitude and community that you need to recharge. Follow these 3 tips to effectively unplug while you’re skiing or riding:
- Save your selfie...for designated Rest Areas, non-high traffic zones, and the lift. Taking selfies while skiing and riding can be hazardous to you and those around you, as is taking selfies on high-use trails. If you’re looking to get a high-quality shot of your time here, pull off to the side of a trail for a snapshot.
- Unplug headphones, or at a minimum, try to use only one ear. This enables you to hear those around you, whether it’s your friends trying to make plans for après or a Ski Patroller sharing tips on the next rope drop.
- Remember: that call can wait. Distracted slopetime is dangerous slopetime.
Step 2: Create Your Space
Awareness of the space around you is just as important as focus when you’re looking to elevate your Vail experience. As an added bonus, awareness also helps you avoid collisions! Create your space with these 4 easy tips:
- Always maintain at least 15 feet (4.5 meters) between yourself and others on the mountain.
- Engage your senses: watch downhill for slower skiers and riders. Remember that those downhill of you always have the right of way.
- Don’t forget about peripheral vision. Whether or not you have spherical lens goggles, use your entire field of vision to see other skiers and riders within your personal bubble.
- Visualize successful merges. Trail merges (especially large ones near our base) can get busy: join the flow at the average pace of those around you to ease your transition.
Step 3: Focus On Your Flow , opens in a new window
Being totally and fully present while skiing and riding may not always be easy. It takes time, effort, and active concentration to lock into the on-snow experience, but just like any other skill, practicing focus and developing awareness can help you improve as a mountain athlete.
This feeling of focus is also known as entering flow state—and just as losing yourself in household tasks or athletic pursuits can give you this feeling, flow also enables you to work without even realizing it.
This feeling of focus is also known as entering flow state—and just as losing yourself in household tasks or athletic pursuits can give you this feeling, flow also enables you to work without even realizing it.
Ready to flow into your day? Follow these four easy steps:
- When unloading the chairlift, select a skill that you’ll work on for the duration of your next run. Whether you want to confidently move past your snow plow stance, work on carving clean turns, or are ready to confidently tackle moguls, selecting a skill to cultivate on the next run will give you the structure to mentally and physically set into the moment. Be sure to select only one skill.
- Ski or ride down the run, and let your stress go! Use all your senses to fully engage.
- Ready for the next run? Get back on the chairlift and consider how you worked on your skill cultivation. Ready for a rest? Spend a couple of minutes doing the same.
- Repeat.
Cultivating skills and awareness takes practice and time. Looking for a jump-start? Our Ski and Snowboard School programs produce measurable achievement through specialized coaching techniques, cutting edge learning tools, and strong group camaraderie.
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