Your Colorado survival guide: Altitude, sun, heat and hydration
Starting a new semester can be an adjustment. And if you're new to Colorado, your body may need a little time to adjust, too.
Between the higher elevation, dry air and stronger sunshine, it's common to feel a little different during your first few days in Boulder. You might get tired more easily, notice a headache or wonder why you're out of breath after walking across campus.
Already been here a year or two? Consider this your annual reminder. Even returning Buffs can feel the effects of altitude, dehydration or sun exposure after spending time away from Colorado.
The good news: most students adjust within a few days. A few simple habits can help you feel your best, whether you're heading to class, cheering at Folsom Field or planning your first hike.
Feeling tired, out of breath or getting headaches? It could be the altitude
CU Boulder sits at about 5,300 feet above sea level, and nearby trails like the Flatirons climb above 7,000 feet. If you're coming from a lower elevation, your body needs time to adjust to having less oxygen available.
During your first few days, it's normal to feel more tired than usual, get winded more easily or develop a mild headache. But it's also important to recognize the signs of altitude sickness.
Watch for these symptoms
- Headache
- Nausea or upset stomach
- Dizziness or lightheadedness
- Fatigue or low energy
- Loss of appetite
- Shortness of breath
Give your body time to adjust
If you're experiencing mild symptoms:
- Slow down and take it easy for a day or two.
- Drink more water than you normally would.
- Skip alcohol, vaping and intense workouts until you're feeling better.
- If possible, head to a lower elevation if symptoms get worse.
- Ibuprofen or acetaminophen can help relieve headaches.
Most mild altitude symptoms improve with rest and hydration.
When to seek medical help
Get medical attention right away if you experience:
- Confusion or trouble staying awake
- Difficulty breathing at rest
- Blue lips or skin
- Chest tightness or coughing up frothy mucus
- Rapid heartbeat with extreme fatigue
These could be signs of serious altitude illnesses, including high-altitude cerebral edema (HACE) or high-altitude pulmonary edema (HAPE), and require immediate medical attention.
Not sure whether what you're feeling is normal? CU Boulder Medical Services can evaluate your symptoms and help you decide what to do next.
Yes, you really can get sunburned walking to class
Colorado's sunshine hits differently. At higher elevations, UV rays are stronger, which means you can burn faster—even when it's cool or cloudy outside.
Whether you're studying on Norlin Quad, heading to class or spending the weekend in the mountains, sun protection should be part of your routine.
Your Colorado sun checklist
- Wear sunscreen with SPF 30 or higher every day you're spending time outside.
- Apply sunscreen about 30 minutes before going outdoors and reapply every two hours.
- Choose lotion sunscreen for more even coverage.
- Wear sunglasses that block UV rays.
- Grab a hat if you'll be outside for a while.
- Wear UPF-rated clothing for hikes or long days outdoors.
- Take breaks in the shade between 10 a.m. and 4 p.m. when possible.
You can purchase sunscreen and other wellness supplies at the Apothecary Pharmacy in Wardenburg.
Your water bottle is about to become your best friend
Colorado's dry climate and higher elevation can leave you dehydrated faster than you might expect, even if you don't feel sweaty.
Whether you're walking across campus, spending the afternoon at a club event or hiking with friends, drink water throughout the day instead of waiting until you're thirsty.
If you're active outdoors, aim for about 32 ounces (one liter) of water every two hours. If you're heading into the mountains, bring extra water so you're prepared.
Colorado heat can sneak up on you
Even though Colorado is known for its mild climate, summer and even fall afternoons can get hot quickly. If you're walking across campus, attending an outdoor event or exploring Boulder, pay attention to the heat index, which reflects how hot it actually feels.
When the heat index reaches 90°F or higher:
- Take breaks in the shade or air conditioning.
- Drink water regularly. Sports drinks can also help replace electrolytes after heavy sweating.
- Limit alcohol and caffeine if you're feeling dehydrated.
- Cool down with a cold shower, wet towel or ice pack.
- Wear lightweight, loose-fitting clothing.
Know the warning signs of heat illness
Seek medical care if you experience:
- Nausea or vomiting
- Dizziness or fainting
- Trouble breathing
- A body temperature above 102°F that doesn't improve after cooling down
- Seizures or loss of consciousness
We're here if you need us
Most students adjust to Colorado's altitude and climate within a few days. But if you're feeling sick, your symptoms aren't improving, or you're wondering whether what you're experiencing is normal, Medical Services is here to help.
Whether you have questions about altitude, dehydration, heat-related illness or another health concern, our team is here to help you stay healthy so you can make the most of your time at CU Boulder.
For more student wellness tips throughout the year, follow @CUHealthyBuffs on Instagram.