Adjusting to life in Colorado Springs is key to staying healthy and enjoying our unique environment. At 6,035 feet, the air is thinner, the sun is stronger, and the air is much drier than in most other parts of the country. This guide gives you simple, practical steps to feel your best in the Pikes Peak region.
We created this resource to help you understand how our local climate affects your body. Whether you are new to the area or have lived here for years, these tips will support your health. Read on to learn how to thrive in Colorado Springs.
Key Takeaways
- Drink water proactively. At 6,035 feet, your body loses moisture faster than at sea level. Aim for 100 ounces of water daily and add electrolytes to prevent dehydration and altitude symptoms.
- Protect your skin every day. UV rays are 25 percent stronger in Colorado Springs. Use broad-spectrum SPF 30 sunscreen year-round, even in winter, and reapply every two hours.
- Give your body time to adjust. Full acclimatization takes two to three weeks. Start with light activity, eat iron-rich foods, limit alcohol, and watch for symptoms that do not improve with rest.
Altitude Adjustment
When you arrive at a higher elevation, your body needs time to get used to the lower oxygen levels. In Colorado Springs, the air has about 17 percent less oxygen than at sea level. This can cause headaches, tiredness, and shortness of breath. Your body responds by making more red blood cells, but this takes one to three weeks.
We recommend taking it easy for the first few days. Avoid hard hikes like the Manitou Incline right away. Instead, go for gentle walks and rest often. If you have a headache, drink water and rest in a cool place.
| Common Altitude Symptoms | What to Do |
| Headache, nausea, fatigue | Rest, drink water, avoid alcohol |
| Shortness of breath with mild activity | Slow down, breathe deeply |
| Trouble sleeping | Stay hydrated, sleep in a cool room |
| Symptoms that get worse or do not improve | See a healthcare provider |
At Total Care Family Center, we help patients through this transition. We listen to your symptoms and offer guidance to keep you safe while your body adjusts.
Hydration at Altitude
The dry mountain air pulls moisture from your body faster than you might think. You lose water through your skin and lungs at nearly twice the rate as at sea level. Your thirst may not keep up, so you must drink water even when you do not feel thirsty.
We suggest drinking about 100 ounces of water each day if you are active. Carry a water bottle and take small sips throughout the day. Look at your urine color; pale yellow usually means you are hydrated.
- Eat foods with potassium and magnesium, such as bananas, avocados, and spinach.
- Add an electrolyte powder to your water after exercise or on hot days.
- Limit alcohol and caffeine because they increase fluid loss.
If you feel tired or have muscle cramps, your electrolytes may be low. We talk with our patients about hydration as part of their overall wellness plan. Good fluid intake helps your energy, your skin, and your ability to adjust to altitude.
Seasonal Allergies
Colorado Springs has a long allergy season that starts in early spring and lasts into fall. Juniper and cottonwood trees release pollen first, usually from February through April. Grasses follow in late spring and summer. Ragweed and sagebrush appear in late summer and fall.
Because our air is dry, pollen stays in the air longer and travels farther. Windy days can make symptoms worse. We often advise patients to start their allergy medicine two weeks before their symptoms usually begin.
You can also try a saline nasal rinse once or twice a day to flush pollen out of your nose. Keep your windows closed on windy days and use air conditioning with a clean filter. If over-the-counter medicines are not enough, we can help you find a better plan.
Sun Protection
At 6,035 feet, the sun’s UV rays are about 25 percent stronger than at sea level. A 2025 study found that ultraviolet intensity increases by 5.7 to 11.6 percent for every 1,000 meters of elevation gain. The same study reported that high-altitude locations showed UV levels up to 39 percent higher than coastal areas at the same latitude. You can get a sunburn in as little as 15 minutes, even on a cloudy winter day.
Use a broad-spectrum sunscreen with SPF 30 or higher on all exposed skin. Do not forget your ears, the back of your neck, and the underside of your chin. Snow reflects up to 80 percent of UV rays, so winter sun can be just as strong as summer sun.
Put sunscreen on 15 minutes before going outside. Reapply every two hours, or sooner if you are sweating. Wear polarized sunglasses to protect your eyes from glare and long-term damage. Making sun protection a daily habit helps keep your skin healthy.
Winter Wellness
Winter in Colorado Springs brings big temperature changes. It can be 50 degrees in the afternoon and drop below freezing by evening. This stress on your body, along with dry indoor heat, can make it easier to get sick.
Use a humidifier in your bedroom to keep your nasal passages moist. When your nose gets too dry, it cannot trap germs as well. Dress in layers so you can adjust when you move between cold outdoor air and warm indoor spaces.
Vitamin D from the sun is harder to get in winter. Many people benefit from a vitamin D3 supplement from November through March. Staying active also helps your immune system. Try winter walks, snowshoeing, or other outdoor activities on sunny days.
Outdoor Safety
The mountains are one of the best parts of living here, but they require respect. In summer, thunderstorms often roll in between 2:00 PM and 4:00 PM. Lightning is a real danger above the tree line, so plan to be off exposed peaks by noon.
Before you head out, check the weather forecast. Be ready to turn back if the weather changes. Always carry extra food, water, and layers of clothing. Temperatures can drop quickly as you go higher.
Tell someone where you are going and when you plan to return. Carry a paper map because your phone may not have service in the mountains. With good preparation, you can enjoy places like Garden of the Gods and Pikes Peak safely.
Seasonal Affective Disorder
Even though Colorado Springs has more than 300 sunny days a year, the shorter winter days can affect your mood. Seasonal Affective Disorder, or SAD, is a type of depression that happens during certain seasons. It is linked to less daylight and changes in your body’s internal clock.
Morning light is one of the best ways to help your mood. Try to go for a walk shortly after sunrise. Some people find a light therapy box with 10,000 lux helps when used for 20 to 30 minutes each morning.
Staying active during winter also helps. Skiing, snowshoeing, or even ice skating give you exercise and time with others. If you feel low energy, sleep changes, or loss of interest in things you usually enjoy, talk with a healthcare provider. We can help figure out what is going on.
Air Quality and Wildfire Awareness
Colorado Springs usually has good air quality, but there are times when it changes. In winter, temperature inversions can trap pollutants close to the ground. In summer, wildfire smoke can bring tiny particles into the air that are harmful to breathe.
Check local air quality reports before spending time outside. On days when the air is unhealthy, exercise indoors and keep windows closed. Using an air purifier with a HEPA filter inside your home can help reduce particles.
If you have asthma or another lung condition, have a plan ready before wildfire season starts. We work with our patients to make sure their medicines are up to date and they know when to seek care. Paying attention to air quality helps protect your lungs.
Newcomer Health and Acclimatization
When you first move to Colorado Springs, your body needs time to adjust. A study published in High Altitude Medicine & Biology followed sea-level residents during their first year at 2,210 meters (about 7,250 feet) and found that even after 46 weeks, differences in red blood cell count and physical performance persisted between those who came from sea level and those already living at altitude. The researchers noted that complete acclimatization requires lengthy physiological adaptations.
Support your body with iron-rich foods like lean meat, beans, and spinach. These help your body make new red blood cells. Get plenty of rest and keep your bedroom cool and dark for better sleep.
Alcohol affects you more strongly at altitude and can make it harder to adjust. It also disrupts sleep and dehydrates you. We suggest limiting alcohol during your first few weeks. If you have a severe headache, trouble breathing while resting, or other concerning symptoms, we are here to help.
Skin Health and High-Altitude Climate
The dry climate in Colorado Springs can be rough on your skin. Low humidity pulls moisture out, leaving skin dry, cracked, or red. What some call the “Colorado glow” is often windburn and dryness.
Switch from a water-based lotion to an oil-based moisturizer. Look for ingredients like ceramides and hyaluronic acid, which help lock moisture in. Apply moisturizer right after you shower, while your skin is still damp.
Your lips need special care because the skin there is thin and easily damaged by wind and sun. Use a lip balm with SPF every day. If your skin stays dry or irritated, we can recommend products and routines that work well in our climate.
Stay Healthy in Colorado Springs Every Day
You feel it when the air is dry or the altitude hits harder than expected. Headaches, dry skin, and low energy can show up if you are not prepared for the climate. Small habits get overlooked, and your body feels the difference. It adds up.
That’s where Total Care Family Center can help. The team looks at your lifestyle and environment to guide simple steps that support your health in Colorado Springs. From managing altitude symptoms to ongoing primary care, Total Care Family Center helps you stay on track. If you want steady, reliable care, scheduling an appointment is a smart next step.
FAQS
When you exercise at 6,000 feet, your body gets less oxygen with each breath. You will likely feel more winded and your heart will beat faster even during light activity. We recommend starting with half your usual workout intensity for the first week. Gradually increase duration and effort over two to three weeks as your body builds more red blood cells. Listen to your body and rest when you feel dizzy or overly short of breath.
Yes, young children and older adults often take longer to acclimate because their bodies may not adapt as quickly. Children may become fussy, lose their appetite, or seem more tired than usual. Older adults with heart or lung conditions may feel the effects more strongly. We advise keeping everyone well hydrated, planning rest breaks, and watching for signs like persistent headaches or confusion. If symptoms worry you, check in with a healthcare provider.
Foods rich in iron help your body produce the extra red blood cells needed to carry oxygen. Lean beef, chicken, beans, lentils, spinach, and fortified cereals are great choices. Complex carbohydrates like oatmeal, whole grains, and potatoes provide steady energy without weighing you down. Avoid heavy, greasy meals that can make you feel sluggish. Eating smaller, more frequent meals also helps your digestive system work more easily at altitude.
Sleeping with windows open can be refreshing, but it depends on the season and air quality. In summer, open windows may let in pollen and increase allergy symptoms. During wildfire season or temperature inversions, outdoor air may contain smoke or pollutants that are better kept out. We suggest checking the local air quality index first. If you have allergies or respiratory conditions, using an air purifier with windows closed often leads to better sleep.
Normal altitude symptoms include mild headache, fatigue, slight dizziness, and trouble sleeping. These usually improve with rest, water, and time. More serious signs include a headache that does not go away with rest, confusion, trouble walking, vomiting, or shortness of breath even when resting. These could indicate high altitude cerebral edema or high altitude pulmonary edema. If you or someone with you experiences these symptoms, seek medical help immediately.
References
- https://www.liebertpub.com/doi/10.1089/ham.2009.1090
