Whether you’re climbing a fourteener or just visiting the Mile High City for a week of recreational fun, one thing is for certain — both locations are a lot higher than sea level. But what’s the magic number that dictates when you’ve reached a high altitude? 

The sweet spot is anywhere between 4,900 to 11,500 feet. If you go higher, you’ve reached the even more elusive (and slightly less oxygenated) very high altitude. So, while you’re sipping that CBD-infused latte in downtown Denver, it may not look or even feel like you’re on top of the world. But if you’ve only just arrived, we’re willing to bet that you might notice one or two of the side effects of being in a high-altitude location, like dizziness, headaches or nausea. 

So why do we face these occasional uncomfortable symptoms and how do our bodies adapt to such a drastic change in height? In this article, we’ll break down how we acclimate to high altitude, what altitude sickness is and how to prepare for your next high-elevation getaway. 

Living the High Life: How Your Body Adapts 

When you arrive at a high-altitude location, it would be wonderful if you could snap your fingers and bam — instantly adjust your body to its new environment. Unfortunately, there’s more to it than that. The higher the altitude, the fewer oxygen molecules are in the air. This means that as you inhale, you’re receiving less oxygen than you normally would, which could lower your oxygen saturation levels. 

When your oxygen saturation lowers, your blood contains less oxygen. If this happens, your body may find delivering oxygen to your organs more difficult. To counteract this, your body produces more red blood cells, making it easier to pump oxygen through your system. 

Other short-term adjustments your body makes to acclimate itself include: 

• Increased breathing rate
  The peripheral chemoreceptors in your body will detect a change in lower oxygen levels. When this happens, you may need to take more breaths so you receive the same amount of oxygen you would receive at a lower altitude. 

• A faster heart rate
  Those very same peripheral chemoreceptors also cause stimulation to your sympathetic nervous system (SNS). The SNS responds to stressful situations, such as when your body realizes it needs to work a little harder to retrieve oxygen. In response, your heart rate may increase to deliver more oxygen-filled blood to your body. 

• Increased urination
  When you’re at a high altitude, you’re more susceptible to alkalosis, a condition that occurs when there’s an imbalance in your body’s pH levels. Alkalosis happens when you have too many bicarbonates (a base) and not enough acids in your system. To avoid this condition, your body compensates by removing those bicarbonates through the kidneys and, eventually, through urination. 

What Is Altitude Sickness — and Can You Avoid It? 

As your body adapts to its new environment, you may experience altitude sickness, a term that describes several symptoms that can occur at a high altitude. Common symptoms of altitude sickness include: 

• Headache 
• Muscle aches 
• Nausea 
• Dizziness 
• Fatigue 
• Shortness of breath 
• Loss of appetite 

While the symptoms may not sound (or feel) pleasant, they usually arrive within 12 to 24 hours after you’ve arrived at a high-altitude location and disappear after a day or two after you’ve acclimated. The good news is that not everyone will experience altitude sickness; if you do, you’ll likely only experience a few symptoms. 

How to Prepare for High Altitude 

Thankfully, there are a few preventative measures you can take to lessen your chances of experiencing altitude sickness, including: 

• Staying hydrated 
  As your kidneys filter out the bicarbonates, you might find yourself taking a few extra trips to the bathroom. Since your body is losing liquid rapidly, it’s essential to drink plenty of liquids to keep yourself hydrated. 

• Limiting your alcohol intake 
  You might be thinking, fabulous — a cocktail is the perfect liquid solution. Not so fast. As your body adapts to the altitude, it’s not as equipped to process alcohol effectively. In addition, alcohol is a diuretic, so it will increase the number of times you urinate. 

• Taking it easy 
  Your internal processes are doing a lot of work to help you adjust to the heightened elevation quickly. The best way you can help yourself is to relax as it adapts. You don’t have to lay in your hotel bed all day, but if you do decide to go for a hike or even a walk down Main Street, be sure to take it slow. 

Take Your Career to New Heights at the University of Florida 

If you’re taking a gap year to experience the world and take a breath of fresh (albeit less oxygenated) air in a high-altitude environment, we have the perfect way to help you prepare for the next phase of life. Whether you’re prepping for the MCAT or assembling an application to medical or nursing school, the University of Florida offers a Graduate Certificate in Medical Physiology that you can complete from almost anywhere — entirely online. 

While only 9 credit hours are required for completion, you can take up to 14 credits and explore electives that suit your interests and professional goals. Courses can be completed at your convenience and give you all the tools you need to prepare for the next chapter in your career, whether you’re going into dentistry, nursing, or another field in the medical industry. 

Apply now to study medical physiology at the University of Florida. 

Sources:
https://www.ncbi.nlm.nih.gov/books/NBK539701/
https://med.libretexts.org/Bookshelves/Anatomy_and_Physiology/Anatomy_and_Physiology_(Boundless)/21%3A_Respiratory_System/21.11%3A_Respiratory_Adjustments/21.11B%3A_Adjustments_at_High_Altitude
https://pubmed.ncbi.nlm.nih.gov/14660497/
https://my.clevelandclinic.org/health/body/23262-sympathetic-nervous-system-sns-fight-or-flight
https://www.webmd.com/a-to-z-guides/altitude-sickness 

From sunburns and dark spots to more severe long-term consequences like skin cancer, you may be all too familiar with the potential repercussions of enjoying one too many beach days without sunscreen. And while it’s likely that your parents discussed the negative effects of having a little too much fun in the sun, they probably never took the time to go over what happens if you don’t get enough of it. 

The sun’s potentially damaging UV rays are the very same ones that provide your body with a natural form of vitamin D: an essential nutrient that keeps your bones healthy, reduces inflammation and supports your immune health and metabolism. 

But what happens when you’re not receiving enough sunlight? 

While it’s safe to say you won’t turn into a vampire, it is possible to experience some less-than-pleasant effects. In this article, we discuss the potential impacts of not getting enough sunlight and how much sun you actually need. 

Effects of Not Receiving Enough Sunlight 

There are several reasons individuals might not obtain enough natural sunlight. Whether they live in an area that boasts more nighttime than daytime hours or have a medical condition that makes it challenging to go outside, deficiency in sunlight is more prevalent than you might think. 

Here are some of the most common effects people experience if they don’t receive an adequate amount of sunlight: 

• Weakened immune system 
  Vitamin D plays an important role in keeping your immune system in tip-top shape by boosting immune cells’ production of pathogen-fighting proteins. When you don’t absorb enough sunlight, you may experience a weakened immune system and become more susceptible to getting the flu, cold or other infections. 

• Low energy
  Sunlight may be responsible for increasing the brain’s production of serotonin, the hormone associated with producing a sense of calm and boosting your mood. Without sunlight, your serotonin levels may dip, which could trigger a state of fatigue even when you’ve received an adequate amount of sleep. 

• Seasonal Affective Disorder (SAD)
  If you live in an environment where the sun is in short supply during those frigid winter months, you might be all too familiar with the winter blues. But did you know that the sun may be partially to blame for those feelings of depression or mood changes? The decrease in sunlight during winter months can impact your internal clock — also known as circadian rhythm — which can disrupt your sleep schedule and lead to feelings of depression. 

• Weaker bones
  Sunlight plays an important role in providing your body with vitamin D, which helps your body absorb calcium and phosphorus to keep your bones strong. Without enough vitamin D, you are more prone to becoming an unwilling recipient of weaker bones. Studies have shown that low vitamin D levels can lead to lower bone density, which may be a leading factor in causing potential fractures or osteoporosis. 

• Weight gain
  We’ve already mentioned that a lack of sunlight can affect your circadian rhythm. When that biological clock is altered, you may find it more challenging to sleep at night. If that happens repeatedly, you’re more likely to feel fatigued throughout the day, lending less energy for a regular exercise routine. In addition, the sun may play a part in keeping your metabolism on track. One study found that UV rays cause nitric oxide production, which helps your metabolism function properly. Without sunlight, your metabolism could slow down, making it easier to gain weight. 

How Much Sun Is Enough? 

While you don’t need to lay on a log like a turtle basking in the sun to receive an ample amount of vitamin D, the question remains — how much sun do we need to ensure we’re getting our daily dose? 

It largely depends on three factors: 

• The color of your skin
  Fair-skinned individuals usually have less melanin (the pigment that determines your skin color) than people with dark skin. Melanin acts as a natural sunscreen to protect your skin from UV rays. This means that people with darker skin often need to spend longer periods in the sun to receive the same amount of vitamin D as someone with lighter skin. 

• The time of day you go outside
  UV rays are at their peak during midday. By choosing to take a stroll in the early afternoon, you won’t need to stay outside as long to get an ample amount of sunlight and vitamin D. 

• The amount of clothing you wear 
  When it’s cold, you usually don more layers of clothing. While these layers do keep you warm, they also ensure that less of your skin receives direct contact with sunlight. It’s important to stay outside longer when you’re bundled up to ensure your uncovered skin is absorbing enough vitamin D. 

Overall, the amount of sun you need depends on the factors listed above. But if you’re able to expose one-third of your skin by wearing shorts and a T-shirt, then spending 10 to 30 minutes in the sun three times a week is plenty of time to ensure you’re getting enough sunlight. 

Gain Practical Knowledge for Careers in Medicine at the University of Florida 

If you’re interested in giving your resume a sizeable boost, look no further than the University of Florida’s online Medical Physiology Graduate Certificate program. In as little as one semester, you can complete the 9 to 14 credit hours needed to obtain the certificate. This program consists of rigorous and up-to-date content and is ideal for a variety of professionals in the medical community, including: 

• Nurses 
• Physician assistants 
• Medical school applicants 
• Individuals preparing for the MCAT 
• High school or community college professors teaching biology or physiology courses 

Learn more details about our online Medical Physiology Graduate Certificate program or take the next step and apply today. 

Sources:
https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3166406/
https://pubmed.ncbi.nlm.nih.gov/26538987/