Here's How to Look After Your Health Before, During, and After Conquering a 14er!

A "14er" is a mountain at least 14,000 feet above sea level, a term particularly popular among hikers and climbers in Colorado, a state home to over 50 such peaks. These high-altitude treks are a notable part of Colorado culture, drawing outdoor enthusiasts for their breathtaking views, the physical challenge they present, and the sense of accomplishment in conquering these towering natural giants.

I have personally hiked a few 14ers and found them extremely fulfilling experiences that have left me with wonderful memories. On one of these hikes, my boyfriend and I watched the moonset with other hikers toward the beginning of our journey, which was so cool. And when we reached the summit, we were above the clouds. It was such a unique and fantastic adventure that I'll never forget. So far, I've conquered the DeCaLiBron Loop (a hike that features not just one but four peaks: Democrat, Cameron, Lincoln, and Bross) and Mt Elbert.

I look forward to making my way through the list.

To fully enjoy your hike, perform your best, and create happy memories, planning ahead and prioritizing proper hydration and nutrition is crucial. Let's dive into what that entails!

Understanding High-Altitude Hiking

High-altitude hiking poses unique challenges due to the changes in atmospheric pressure and reduced oxygen levels. As elevation increases, the air becomes "thinner," meaning fewer oxygen molecules per breath. This can lead to altitude sickness, headaches, shortness of breath, and nausea. Understanding the effects of altitude on your body and planning is crucial for a safe and successful high-altitude hike.

Before the Hike

Prepare yourself ahead of time in the days leading up to the hike. Increase your water intake to ensure you're well-hydrated before hitting the trail. In terms of food, prioritize complex carbohydrates like whole grains, fruits, vegetables, lean proteins, and healthy fats to provide sustained energy. Try to spend a few days at a higher elevation before your hike to help your body adjust. Avoid strenuous activity during this period; take gentle walks or perform light activities to aid the acclimatization process. Remember, the goal is to make the transition to higher altitudes as smooth as possible to prevent altitude sickness and ensure an enjoyable and successful hike.

During the Hike

During the hike, it's crucial to stay hydrated and nourished. Munch on high-energy, portable snacks like nuts, dried fruit, and granola bars throughout your journey. Of course, hydration is also essential during your hike, and it's said that one of the biggest mistakes beginners make is not bringing enough water. Getting at least 2 liters with you on your hike is recommended. Aim to drink around half a liter of water every hour, but you may need to adjust based on weather conditions and your level of exertion. Both hydration and nutrition should be part of your ongoing focus, not just something you take care of at the beginning or end of your hike. I remember one hike I did (luckily, it wasn't a 14er) where I foolishly didn't bring any water with me (What was I thinking?). Unsurprisingly, that made the hike much less pleasant; please avoid making the same mistake, especially regarding high elevation.

After the Hike

Post-hike recovery is just as important as your preparation and performance during the hike. Immediately after the hike, replenish your energy with a balanced meal rich in proteins and complex carbohydrates to aid muscle recovery and restore glycogen levels. Hydrate with water to replace lost fluids, and consider sports drinks or foods high in minerals to compensate for the electrolytes lost through sweat. Rest well to allow your body to recover from the physical stress, and consider gentle activities like stretching or yoga to alleviate muscle soreness. It's also important to listen to your body and give it the time to fully recover before embarking on your next hiking adventure.

If you feel adverse effects post-hike, you can visit OnPoint Urgent Care. View the conditions they treat. Contact your doctor or the hospital if urgent care cannot meet your needs. And as always, listen to your body and know your limits! Your health matters.

So, if you're heading out there to bag some peaks, remember to properly nourish and hydrate your body for a safe and healthy time!