Skiing at high altitude offers breathtaking views, longer seasons, and lighter powder but it can also come with unique physical challenges when compared to holidaying in lower altitude resorts.
Whether you’re heading to the French Alps or exploring the Rockies, preparing for high-altitude skiing properly can ensure you’re able to make the most of every minute of your trip, lowering the risk of experiencing altitude sickness or other symptoms whilst away or the severity of them.
This guide covers everything you need to know, from training and nutrition to acclimatisation and gear. So, read on for the complete low down on preparing for high altitude skiing and get ready for the holiday of a lifetime!
Understanding High Altitude and Its Effects on Skiers
What Qualifies as High Altitude Skiing?
High altitude typically refers to elevations between 2,400m and 3,500m above sea level, although altitude sickness can begin at lower elevations for some people. Many European and North American ski resorts fall within this range. For example, Meribel’s highest altitude summit stands at around 2,952m.
You check if the place you’re travelling has a risk of altitude sickness on the TravelHealthPro.
How Altitude Affects Your Body on the Slopes
The higher you go, the thinner the air becomes, reducing the oxygen available to your body. This can lead to fatigue, shortness of breath, headaches, and even nausea, especially during your first few days on the mountain. The good news is, if you do experience symptoms of altitude sickness, your body will naturally acclimatise with the more time you spend there. So fear not, all is not lost if you begin to feel not yourself. In some cases, you may need to return to a lower altitude to help with this process. However, mild symptoms of altitude sickness usually resolve with good rest and hydration within 1-3 days.
The Science Behind Altitude Sickness
Altitude sickness (or Acute Mountain Sickness) occurs when your body struggles to adapt to decreased oxygen levels, naturally experienced at high altitude. Symptoms may range from mild headaches, nausea and/or loss of appetite to serious complications like High Altitude Pulmonary or Cerebral Edema. Understanding and recognising early signs is key to preventing it from escalating. More on what to look out for below!
Physical Preparation: Training for Thin Air
Cardiovascular Conditioning for High Altitude
Working on your aerobic fitness is a sure way to help prepare yourself for thinner air than you’re used to in normal day to day life at home. Running, cycling, swimming or hiking will improve your body’s ability to use oxygen efficiently. Try to train at least 3-4 times a week, focusing on endurance rather than intensity.
The level of preparation will of course depend on the level of altitude you’re travelling too but preparing for the slopes with some pre-ski holiday exercise and conditioning is never going to hurt. So, unless you’re travelling to extreme altitude, notorious for altitude sickness, just aim to do what you can around the demands of daily life before heading off.
Strength Training Focus Areas for Mountain Skiing
Try exercises that will help to build strong legs and core muscles support better stability and control. To do so, include exercises like squats, lunges, deadlifts and planks into your exercise regime. Upper body strength is also useful for pole use and carrying gear when you’re travelling to and from the slopes.
Flexibility and Balance Exercises to Incorporate
Skiing demands coordination and balance, especially in varied terrain. Yoga, dynamic stretches, and balance drills (like single-leg squats) are perfect for helping to prevent injury and improve agility ahead of your ski trip.
Sample 8-Week Training Program for Altitude Readiness
Sample 8-Week Training Program for Altitude ReadinessTo help you on your way, we’ve put together a rough training plan for getting yourself physically prepared for skiing at high altitude. Though, it’s important to note that you should adapt the plan to suit your starting level of fitness.
Weeks 1-4:
- 2x cardio sessions (30-45 mins)
- 2x strength training sessions
- 1x yoga/stretching
Weeks 5-8:
- Increase cardio to 45-60 mins
- Add balance work to strength sessions
- Begin interval training once a week
Week 9:
- It’s time to enjoy your holiday!
Nutrition and Hydration Strategies
Hydration Protocols Before and During Your Trip
Altitude increases fluid loss through respiration. It can be helpful to start hydrating days before you travel, aiming for 2-3 litres daily so that you begin the trip on the right foot. Bear in mind that travelling can often result in dehydration due to reduced access to fluids whilst on route. And, if travelling by air, the dry air and low humidity within airplane cabins can cause your body to lose more moisture through breathing and skin evaporation.
On the slopes, carry a water bottle or hydration pack and sip regularly or when possible. Aim to carry water in either camelbak reservoir and backpack or a soft, ski safe bottle. Carrying hard shell bottles in your bag or on your person can increase the risk of injury in the event of a collision or fall.
Altitude-Friendly Foods and Nutrients
When skiing at high altitude, it’s also a good idea to prioritise complex carbs (like oats, brown rice, and quinoa) to fuel your body efficiently. Iron-rich foods (spinach, red meat, legumes) help improve oxygen transport. Foods high in antioxidants and B vitamins also support energy production so aim to include them as part of a well balanced, nutrient rich diet in the lead up to your trip and whilst away – whilst of course enjoying yourself and allowing a little indulgence too!
Foods and Substances to Avoid at High Elevations
Try to to limit alcohol and caffeine before going up to, or whilst at high levels of altitude as they dehydrate the body and can as a result worsen altitude symptoms. It is also recommended to avoid heavy, greasy foods which are harder to digest in thinner air.
Acclimatisation Techniques for Better Performance
Gradual Ascent Planning for Your Ski Holiday
If possible, it can help to spend a night or two at a mid-altitude resort before heading higher. This gives your body time to adjust and reduces the shock of immediate altitude exposure at extreme heights.
Sleep and Recovery Adaptations for Altitude
Altitude can also disrupt sleep for some people. When travelling to high levels of altitude, try to avoid overexertion on the day of arrival and allow your body plenty of rest once you do arrive. To help aid good sleep, try to stick to a consistent sleep schedule beforehand and once you arrive and also avoid alcohol before bed where possbible.
Breathing Exercises to Improve Oxygen Efficiency
Practising deep breathing techniques like diaphragmatic breathing (also known as belly or abdominal breathing) and box breathing can help your body use oxygen more efficiently.
Diaphragmatic breathing encourages fuller breaths by engaging the lower lungs, while box breathing, using a simple, structured pattern, involves inhaling, holding, exhaling, and holding again for equal counts. Both methods support better oxygen uptake, reduce stress, and can help you feel more in control of your breath at altitude.
To practice you should:
- Inhale for 4 counts
- Hold for 4
- Exhale for 4
- Hold for 4
Add this into your daily routine in the weeks before your trip.
How Long Does Proper Acclimatisation Take?
Most people adjust within 1–3 days at altitude, but full acclimatisation can take up to a week for some people. To give yourself time to settle it, don’t plan your hardest ski day straight after arrival, ease into it and ensure you follow the guidance we’ve outlined above, like keeping hydrated and ensuring you do what you can to get a good amount of rest.
Recognising and Preventing Altitude Sickness
Early Warning Signs You Shouldn’t Ignore
For those who are experiencing altitude sickness, symptoms will onset 6-8 hours after being at high altitude. Mild symptoms usually include headache, nausea, dizziness, and fatigue. These often pass within 1-3 days hours if you rest, hydrate and take it easy.
“If your symptoms get worse or do not improve after 1 day, go to a lower altitude if you can. Try to go around 300 to 1,000 metres lower.”
Sometimes, the symptoms can develop into more serious symptoms that can be life-threatening so it’s important to listen to your body and seek medical advice if concerned.
Differentiating Between Fatigue and Altitude Issues
It’s very normal to feel tired after a day skiing, even for those who are very physically fit! However, if your fatigue is accompanied by nausea, confusion, or unsteady movements, it may be altitude-related.
When to Seek Medical Attention
If symptoms worsen or you experience chest tightness, breathlessness at rest, or confusion, seek help immediately, it may be HAPE or HACE, which require urgent care. The NHS recommend seeking medical help immediately if:
“You are at a high altitude and you or someone else:
- have symptoms of altitude sickness and feel very unwell
- are confused
- have problems with balance or coordination
- are seeing or hearing things that are not real (hallucinations)
- feel short of breath, even when resting
- have a cough or are coughing up frothy or bloody spit
- have blue or grey skin, lips, tongue or nails (on brown or black skin this may be easier to see on the palms of the hands or the soles of the feet)
- are very sleepy or difficult to wake
Go to a lower altitude straight away (around 300 to 1,000 metres lower) if you can.”
Medications and Treatments for Altitude Symptoms
Over-the-counter painkillers such as paracetamol or ibuprofen can help with headaches. However, anti-altitude sickness medication such as Acetazolamide (also sold under the brand name of Diamox) may be prescribed by a health professional to prevent or treat more severe symptoms.
Acetazolamide aids the body in adjusting to high altitudes by promoting increased urine production, which changes the blood’s acidity. This shift helps prevent fluid from accumulating in the lungs and brain, making it easier to breathe and easing altitude-related symptoms.
Gear Considerations for High Mountain Skiing
Sun Protection Essentials at Elevation
UV exposure increases with altitude, so it’s really important to use high-factor sunscreen, SPF lip balm, and UV-blocking goggles or sunglasses.
Layering Strategies for Extreme Conditions
When it comes to what to wear whilst skiing at high altitude, layering is crucial: base layer (moisture-wicking), mid-layer (insulating fleece or down), and waterproof outer shell. Always carry an extra layer in your backpack. Visit our guide on what to take skiing for a complete packing guide.
Specialised Equipment for High Alpine Terrain
High-altitude conditions can change rapidly. Consider avalanche transceivers, probes, and snow shovels and ensure you’re fully up to speed on avalanche safety to ensure you stay safe, especially if heading off-piste.
For those planning to explore off the beaten track, check out our complete guide on off-piste safety for everything you need to know.
Emergency Supplies to Always Carry
Pack things such as a whistle, thermal blanket, headlamp, and a small first-aid kit for use in the event of an emergency. A phone with full battery and a map (paper or app-based) are essentials too. Whilst you’re unlikely to need them, you can never be too prepared!
Meribel’s High Altitude Zones: What to Expect
Elevation Profile of Meribel’s Top Skiing Areas
Meribel sits between 1,450m and 2,952m, with Mont Vallon standing as the highest accessible point in the valley. Reached via the Mont Vallon gondola, it offers challenging red runs like Combe du Vallon, a long, often quiet descent with breathtaking alpine views over the Vanoise National Park.
Meanwhile, the Saulire peak, at 2,738m, is another major high-altitude hub. It’s served by the Saulire Express lift and connects Meribel to Courchevel and Val Thorens, making it a key gateway to the expansive 3 Valleys ski area. From here, you can access iconic runs like Combe de Saulire into Courchevel or drop into Méribel via Biche or Marmotte.
Weather Patterns at Different Elevations
Higher altitudes bring colder temperatures and faster weather changes. Expect more wind and less oxygen as you ascend. When out skiing at high altitude, it’s important to check forecasts regularly and keep an eye on what’s happening as the day progresses. You can keep track of the weather with our Meribel snow report.
Best Acclimatisation Runs for Your First Days
At high altitudes, it’s important to ease into your skiing to give your body time to adjust. Start with lower, sunnier slopes and gentle gradients to build confidence and avoid overexertion. Focus on technique, take plenty of breaks, and stay hydrated, this will help set you up for stronger skiing as the week goes on.
Although Meribel isn’t considered extremely high altitude, if you’re concerned about symptoms of altitude sickness, it’s best to start with gentle blues from Tougnète or Altiport to help your body adjust. Save the Saulire or Mont Vallon for later in the week.
Expert Tips from Ski Basics Locals
Local Knowledge on Handling Meribel’s Altitudes
Even though Meribel doesn’t sit at extreme altitude, the jump from sea level can still affect your energy levels, breathing, and overall performance, especially if you’re a beginner skier for the first couple of days.
We recommend staying well hydrated, eating light but frequent meals, and pacing yourself. Use your first day to re-familiarise yourself with your equipment, get a feel for the snow conditions, and as we said, stick to easier runs like those from Altiport or Tougnète. A proper warm-up and a few slower laps can make all the difference in preventing fatigue later in the day.
Common Mistakes First-Time High Altitude Skiers Make
It’s tempting to dive straight into the action, but many first-timers underestimate how altitude can affect stamina and coordination. Common slip-ups include skipping warm-ups, heading straight for high-altitude areas, neglecting water and snacks, or partying hard the night before your first day on the slopes. All of these can leave you feeling lightheaded or drained.
Remember: altitude affects everyone differently, and giving your body time to adapt is key to enjoying everything that Meribel has to offer. Although, once you’ve settled in and acclimated, by all means explore the brilliant Meribel apres scene!
Special Considerations for Different Skiers
Family Approach: Children and Altitude
Kids can acclimatise well but may not communicate symptoms clearly. It’s important to keep them warm, well-fed, and hydrated. Plan plenty of rest stops and choose runs wisely.
If you’re staying with us at Ski Basics, we’re on hand to help and ensure skiing with the kids is as smooth and stress free as possible. From hearty, balanced meals to helping organise child care, ski lessons or pointing you in the right direction of kid friendly ski areas or off-piste activities.
Senior Skiers: Adjusting Expectations and Preparation
Older skiers should focus on maintaining good fitness levels and prioritising recovery to enjoy their time on the slopes safely. Staying active with exercises that enhance strength, balance, and flexibility can make a big difference.
When skiing at high altitude, take extra care with acclimatisation, giving your body time to adjust gradually to the thinner air. This will help reduce the risk of strain or altitude-related symptoms or complications, ensuring the most comfortable and enjoyable holiday for everyone.
Pre-Existing Conditions and High Altitude Skiing
Anyone with heart or lung conditions should speak to their doctor before travelling. Carry medication and know where the nearest clinic is located.
If you’re staying with us in Meribel, speak to your chalet manager for information on where to find the medical centre or seek emergency medical attention if needed.
Post-Skiing Recovery Rituals for Altitude Adaptation
Recovery is as equally important as preparation! Always try to stretch after skiing, stay warm, and eat a balanced, carb-rich meal. A warm bath, sauna or steam room (if available) can help muscles relax and aid acclimatisation.
Pictured: Chalet Hermine, Meribel Village.
Conclusion
Preparing for high altitude skiing is more than just planning and booking your trip or packing your gear, it’s about making sure your body is ready for the challenges of skiing at elevation. By focusing on fitness, staying hydrated, and giving your body time to acclimatise, you’ll set yourself up for the best experience possible.
Building up your cardiovascular fitness, strength, and flexibility will help you feel more confident, while pacing yourself at altitude is key to avoiding any discomfort. And don’t forget to listen to your body, if you’re not feeling great, it’s okay to take it easy and adjust!
With the right prep, you’ll be able to enjoy every moment of your skiing adventure, from breathtaking views to thrilling runs. So, get ready to hit the slopes, stay safe, and most importantly, have fun!
If you’re ready to hit the slopes, why not take a look at our beautiful Meribel ski chalets or head straight to their remaining availability for the upcoming season. If you have any questions at all, a member of our team would be pleased to hear from you so don’t hesitate to get in touch!
Frequently Asked Questions
Q: At what elevation does altitude sickness typically occur?
Symptoms can start as low as 2,400m, but it varies by person. Be cautious from 2,500m upwards.
Q: How soon before my trip should I start training?
Aim to begin 6–8 weeks in advance, especially if you’re not regularly active.
Q: Can I take altitude sickness medications preventatively?
Yes, medications like Acetazolamide may be used preventatively. Speak to a doctor first.
Q: What is the fastest way to adjust to high altitude?
Hydration, rest, gradual ascent, and light activity are key. Avoid intense exertion on day one.
Q: How do you prepare your lungs for high altitude?
Cardio training, breathing exercises, and staying smoke-free all help. The fitter you are, the better your lungs will cope.