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.
Colorado heat can sneak up on you
Hot days can take a toll quickly, especially if you're moving boxes into a new residence, walking across campus, working out or spending several hours outside. If you're new to exercising or being active in the heat, give your body time to adjust and don't try to push through symptoms.
A few precautions can help:
- Take breaks in the shade or air conditioning, especially during the hottest part of the day.
- Drink water regularly. Sports drinks can help replace electrolytes after prolonged exercise or heavy sweating.
- Wear lightweight, loose-fitting clothing.
- Avoid intense exercise during peak heat, typically between 10 a.m. and 4 p.m.
- If you're new to exercising in the heat, gradually increase the duration and intensity of your workouts over the first week or two.
- Pay attention to friends and workout partners, too. Sometimes someone else may notice signs of heat illness before you do.
Feeling dizzy, nauseous or unusually tired? Stop and cool down
Heat exhaustion happens when your body is struggling to cool itself. Warning signs can include:
- Heavy sweating
- Weakness or unusual fatigue
- Headache
- Nausea or vomiting
- Dizziness or lightheadedness
- Cool, clammy or moist skin
- Fast heartbeat
- Muscle cramps
If you notice these symptoms, stop what you're doing and get somewhere cool. Rest, remove extra layers, sip cool water or a sports drink and use cool towels, ice packs or a fan to help lower your body temperature.
Painful muscle cramps during or after activity can also be an early sign that the heat is affecting you. Stop exercising, cool down, hydrate and gently stretch the affected muscles.
If symptoms aren't improving within 15–20 minutes, seek medical help.
Confusion or passing out? Call 911
Heat stroke is a medical emergency. The most important warning sign is a change in mental status—someone may seem confused, act strangely, have trouble speaking or coordinating their movements, have a seizure or lose consciousness.
Other signs can include a body temperature of 104°F or higher, rapid breathing or heartbeat, nausea or vomiting, and skin that feels hot and may be either sweaty or dry.
Call 911 immediately if you suspect heat stroke. Move the person to the coolest place available and begin cooling them with cold water, wet towels or ice packs while you wait for help. Don't give fluids by mouth if the person is confused or unconscious, and stay with them until help arrives.
Your water bottle is about to become your best friend
Colorado's dry climate, higher elevation and hot weather 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, working out 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.
Alcohol, recent illness, poor sleep and some medications can also make it harder for your body to handle the heat. Pay extra attention to how you're feeling on hot days and give yourself permission to slow down, take a break and cool off.
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.