Heading to the mountains? Don’t let altitude sickness ruin it.

Altitude sickness is an equal opportunity ailment; it doesn’t discriminate by age or level of fitness. Also called “acute mountain sickness,” it can ruin a mountain vacation.

Because there is less oxygen in the air at higher elevations, less oxygen is absorbed into the blood when breathing. That leaves many people struggling, especially those coming from sea level to North America’s favorite high-altitude ski resorts and hiking destinations. Altitude sickness can sideline the susceptible for days with flu-like symptoms: nausea, vomiting, headache, and sleeplessness; others describe their symptoms as a really bad hangover which comes on hard and suddenly, even days after arriving.

Even small exertions, like walking up a flight of stairs, can leave many panting. As they try to get more oxygen, they breathe faster, and usually through their chest. “They think that breathing more is going to offset the lack of oxygen, so they get in this vicious cycle of hyperventilating, breathing into the chest, breathing through the mouth which, in the end, results in them getting even less oxygen,” says James Nestor, who wrote the New York Times best-selling book, Breath: The New Science of a Lost Art. “It off-gasses too much carbon dioxide in their bloodstreams. This causes vasoconstriction in their head, which is why they get so sick," adds Nestor. Instead, he recommends focusing on breathing deeply through the nose and belly.

Studies suggest that anywhere from 25- to 85-percent of travelers going to high- altitude locations experience altitude sickness. Contributing factors include how quickly they ascend to a higher elevation and their body’s own sensitivity and physiology.

While older travelers can experience more pronounced symptoms, especially for those with underlying health conditions, there’s a higher incidence of altitude sickness in younger travelers, statistically speaking. Researchers suggests two reasons: their belief that altitude ‘isn’t a thing’ or ‘won’t affect me because I’m fit,' which leads to them often going in too hard and fast.

To decrease the chances of getting altitude sickness, experts recommend avoiding alcohol (which dehydrates), increasing water consumption, and acclimating at a lower altitude first. Instead, give yourself a gradual adjustment by staying for about 48 hours in a medium altitude locale before heading to the mountains.

Elevation or altitude is the distance of a location above sea level. While scientists define "medium altitude” as a region that sits between 1,640 and 4,921 feet, in a state like Colorado, where there are dozens of high altitude towns—such as Leadville which sits at 10,000 feet—Denver is a moderate elevation city within the state.

Colorado

Acclimate in Denver (5,280 feet) for: Vail, Beaver Creek, Arapahoe Basin, Breckenridge, Copper Mountain, Keystone Resort, Loveland, and Winter Park/Mary Jane

Known as the "Mile High City," Denver's diverse neighborhoods include Cherry Creek North, with tons of shopping and its own namesake trail, and River North Art District (RiNo), with murals around almost every corner. It also boasts a diverse mix of creative businesses—from visual arts to furniture making.

Consider getting a City Pass for discounts and access to museums (and more), including the not-to-be-missed Denver Art Museum and the Clyfford Still Museum, both in the Golden Triangle Creative District. 

You can take the train from Denver International Airport (DEN) to Union Station in downtown Denver. And if your final destination is Winter Park/Mary Jane, you can hop on the Winter Park Express ski train from Union Station to the base area of Winter Park Resort, after a few days spent acclimating first, of course.

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Montana

Acclimate in Bozeman (4,817 feet) for: Big Sky Resort Bridger Bowl Ski Area

Acclimate in Missoula (3,209 feet) for: Bitterroot, Rattlesnake, Sapphire, and Mission mountain ranges

Bozeman

Called "Main Street to the Mountains,” there’s a trail system in downtown Bozeman that heads up into the higher elevations. Acclimate with a walk or easy hike or try out the cross-country or snowshoe trails at Crosscut Mountain Sports Center. After, visit Bozeman Hot Springs. For dinosaur-lovers, don’t miss the Museum of the Rockies, which is part of the Montana Dinosaur Trail.

Missoula

In the summer, consider acclimating in Missoula before heading up to higher elevations for hiking, mountain biking, horseback riding, and fishing. Take a stroll on the Riverfront Walking Trail or the famous “M” trail, which sits at 4,440 feet. Missoula's KettleHouse Amphitheater also has an arts and outdoor music scene.

Utah

Acclimate in Salt Lake City (4,327 feet) for: Snowbird, Alta, Park City, Deer Valley and Snowbasin

In addition to a large, year-round trail system, Salt Lake City has a variety of walkable neighborhoods. The Granary District, one of the city's oldest areas, has an artsy blend of industrial history and modern design. 900 South and its main thoroughfare, Harvey Milk Boulevard, is a hub for the city's LGBTQ+ community. Downtown Salt Lake, walkable and compact, is where you can catch a Broadway show at Eccles Theater or a performance by the Utah Symphony. Visit Salt Lake attraction passes gives discounts on museums, cultural sites, and experiences.

Salt Lake is one of the easiest mountain-gateway cities to navigate car-free. The TRAX light rail connects the airport to the city, and the UTA Ski Bus offers free rides for those with the Salt Lake Ski Super Pass or Ikon Pass—a global ski pass.

Wyoming

Acclimate in Cheyenne (4,700 ft) or Jackson (6,237 ft) for: Grand Targhee Resort, Jackson Hole, and Brush Creek Ranch/Green Mountain

Acclimate in Cheyenne, Wyoming’s capital city, an unexpected hub for food and shopping with a Western flair. Tour the Cheyenne Depot Museum, a National Historic Landmark and the last remaining grand railroad station on the transcontinental route, or walk through the Cheyenne Botanic Gardens. Listen to live music at The Lincoln or explore local art at the Cheyenne Artwalk.

If you’re looking for a little more activity, hike or climb at Vedauwoo; you’ll find other-worldly granite rock formations dating back 1.4 billion years. Go mountain biking, hiking, fishing, and canoeing year-round at Curt Gowdy State Park.

Cheyenne is perfect for acclimating before heading to Brush Creek Ranch for cat skiing in the winter or horseback riding in the warmer months.

If you’re headed to Jackson Hole or Grand Targhee, consider flying into Salt Lake City. From the airport, drive north and spend the night in Logan, Utah (4,534 feet), the home of Utah State University and Bear Lake that has water so blue its nickname is “Rocky Mountain Caribbean.”

Drive the scenic Logan Canyon and make a stop in Montpelier, Idaho, for a view of Bear Lake from the other side. Or, fly into Bozeman Airport and drive south through Yellowstone National Park. 

New Mexico

Acclimate in Albuquerque (5,312 feet) for the Sangre de Cristo Mountains, including Ski Santa Fe, Taos Ski Valley, and Wheeler Peak

From walking along the Rio Grande to exploring centuries-old petroglyphs to listening to live mariachi music, Albuquerque delivers numerous activities for visitors.

Start in Old Town, founded in 1706. Meander down winding brick walkways in this historic district and shop for turquoise jewelry, hand-painted pottery, and woven blankets in adobe buildings that line the streets. 

Museum-goers will want to check out the Albuquerque Museum and the New Mexico Museum of Natural History & Science, which is set to reopen in spring 2026. Visit Rail Yards Market for live music and farmer's market stalls.

As you adjust to the altitude, consider a hike at Petroglyph National Monument, home to more than 20,000 images carved into volcanic rock by Native Americans and early Spanish settlers—only 15 minutes by car. And, to get a taste of the elevation still to come, consider a ride on the Sandia Peak Aerial Tramway. At 10,300 feet, you’ll get views of the city and the desert, and even the far away peaks on a clear day.

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Alberta, Canada

Acclimate in Edmonton (2,000 feet) for the Canadian Rocky Mountains, including Marmot Basin

If you want to warm up your legs before visiting Marmot Basin, Edmonton has four low-elevation ski hills within the city limits: Snow Valley Ski Club; Rabbit Hill Snow Resort; Sunridge Ski Area; and Edmonton Ski Club.

The Amisk Wacîw Mêskanaw Trail, with 62 miles (100 kilometers) of interconnected trails, passes through Edmonton. You’ll be close to Old Strathcona, a historic district known for its a bohemian atmosphere, independent shops, and vintage clothing stores. Downtown & ICE District is nearby, too, so consider taking in an Edmonton Oilers hockey game. For those looking for an artsy neighborhood, check out 124 Street Arts District, a gallery-focused corridor also known for its restaurants. There’s also Edmonton’s French Quarter, which has bilingual cafes and theaters, including La Cité francophone—a unique cultural hub reflecting Alberta’s French-Canadian heritage.

Edmonton is also known as “Canada’s Festival City,” with more annual festivals than weeks in the year.

Banff, Canada

Acclimate in Calgary (3,428 feet) for Banff Sunshine Village, Lake Louise Ski Resort, and Mount Norquay

Banff Sunshine Village, Lake Louise Ski Resort, and Mount Norquay are known as “Big 3" and together they offer 8,000 acres of skiable terrain on one ticket called the SkiBig3 lift ticket. 

The sunniest major city in Canada, with an average of 333 days of sunshine, Calgary is a diverse city with more than 240 ethnicities. It also has 621 miles of paths for visitors to explore.

Take in the music scene at Studio Bell: The National Music Centre and unique vintage Western wear stores in East Village, a revitalized neighborhood along the glacier-fed Bow River. Stay in Kensington, also along Bow River, and walk across the red Peace Bridge, a pedestrian bridge ideal for photos. There’s also the University District, the gateway to the Canadian Rockies. In the winter, its skating rink twinkles with fire pits; in the summer, find a weekly outdoor market.

You can store your ski luggage at the airport while discovering Calgary, then hop a shuttle to the mountains right from the airport.

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