Preparation is key when recreating in the mountains. It can mean the difference between spending time hiking, biking and exploring the great outdoors versus heading to the nearest emergency department for medical help.

“We want you to enjoy the great outdoors, but perhaps plan for the worst-case scenario,” said Dr. Brian Jekich, an emergency medicine physician at UCHealth Yampa Valley Medical Center. “Tailor your itinerary to your group’s ability levels as well as the weather. Be prepared because things can go wrong quickly in the mountains.”

Whether you’re planning an adventure in the water, on a mountain or at lower-level terrain, here are a few general tips that cover a wide variety of outdoor activities:

• Check the weather whenever you’re heading outdoors. Summer sun changes quickly in the mountains, and afternoon thunderstorms are common.
• Seek out recommendations from the US Forest Service, a professional guide or local outdoor shop for advice on trails and hikes.
• Bring along a buddy when you are hiking, fishing, biking or swimming, and make sure friends and family know your plans.
• Pack a safety/first aid kit. If you’re in bear country, consider bear spray.
• If you have serious allergies, carry an epinephrine pen in your pack.

“Planning is so important because if you get hurt, depending where you are, it may take time for emergency personnel and search and rescue to reach you,” said Jekich. “It helps to be as self-reliant as possible until help can get to you.”

Jekich outlines other specific tips, below.

Weather extremes – from heat stroke and sunburn to hypothermia

“In the mountains, you should be prepared for anything from extreme heat at the start of your day to rain and snow, sometimes all in the same day,” said Jekich. “A hot day can suddenly include plummeting temperatures.”

He advised:

• Wear layers of light, loose-fitting, breathable clothing that allows you to sweat, and don’t forget a hat and sunglasses.
• Apply sunscreen throughout the day.
• Stay hydrated, ideally with fluids containing electrolytes.
• Consider bringing a warm jacket, hats and gloves and a mylar blanket when venturing out, in case the weather shifts unexpectedly.

Lightning

A beautiful sunny day can turn stormy in a flash in the high country, and that comes with the danger of lightning.

The safest place to be during a storm is in a substantial building or a fully enclosed metal vehicle. There is no safe place outside, including shelter under a tree, although shorter groves will be safer than tall, isolated trees in a desperate situation if you can’t find indoor shelter.

“The best thing you can do is avoid this scenario entirely. Know what the weather may bring during for your adventure,” said Jekich. “If you’re hiking or biking, get down the mountain and off high exposed ridges. If you’re on the water, enjoy it early in the day or get off before the weather changes. Don’t be so wedded to your plans that you can’t change them if a storm is approaching.”

Water safety

Always wear life vests during any water activity, including boating, kayaking, tubing and paddle boarding. Life jackets are necessary when recreating in rivers and on lakes. Do not leave children unattended on or near water.

Due to a lack of snow and rainfall, the rivers are exceptionally low this year. Flipping a float tube and hitting your head could be life threatening.

“Watch out for exposed rocks, and wear your life jackets,” said Jekich. “And remember, mixing alcohol and water sports is generally a bad idea.”

Wheeled sports

Just as life jackets are necessary for water sports, helmets are equally important for activities that include wheels, such as biking, all-terrain vehicles (ATVs) and off-highway vehicles (OHVs).

“ATVs are a source of serious trauma for adults and children, along with dirt bikes, dune buggy razors and quad bikes,” said Jekich, adding that children should not drive ATVs and should be placed in designated seats.

When you’re on a bike or behind the wheel, Jekich recommends:

• Wearing helmets, eye protection and appropriate clothing.
• Knowing terrain and conditions.
• Following applicable laws and safety guidance.
• Avoiding alcohol or drugs.
• Using seat belts.

Elevation acclimation

Starting from sea level or a lower elevation and quickly going to higher elevation puts you at risk for developing altitude sickness. According to Jekich, less oxygen is available the higher up you go, and it produces changes that affect your brain and lungs.

To avoid this, he suggests:

• Gradually ascending to your destination, building time on the front of a trip to adjust to the elevation.
• Staying hydrated while at altitude.
• Minimizing alcohol intake, especially for the first couple days of your trip.
• Taking it easy the first few days, ideally with activities closer to town then building to bigger adventures once you are acclimated.

“We love visitors to our area, but we would prefer they not spend their vacation in the emergency department,” Jekich said.

Mary Gay Broderick writes for UCHealth. She can be reached at marygaybroderick@comcast.net.