Safety and Preparedness while enjoying RMNP

by Iolanthe Culjak, PT, CAES

Rocky Mountain National Park is a great year-round destination. Many people come to Rocky to enjoy hiking, snowshoeing, fishing, skiing, or climbing. Everyone needs the right tools and to be prepared for changing terrain, changing weather and physiological changes at altitude. With a little bit of knowledge, you can safely enjoy your outdoor adventures.

First rule of safety is always let someone know your intended destination and approximate time to complete your outdoor activity. If you do happen to get lost or injured, then it is easier for search and rescue if they have an idea of where you may be located when your contact party reports you late or missing. Simple preparedness can mean the difference between life and death.

Weather

Weather in RMNP is ever-changing from season to season and minute to minute. A warm day in the summer can drop 40 degrees in a few minutes with a passing thunderstorm. It is not uncommon to see hail or snow in summer at high elevations. For those not prepared this can at the very least leave you cold and wet and at the other end of the spectrum lead to hypothermia.

Kip Rusk is outfitted with microspikes and hiking sticks for a recent trek to Andrews Tarn.

Photo by Dave Rusk

Preparedness

Regardless of the season or activity you should be prepared to spend the night if necessary. Your backpack should always contain: first aid kit, water supply and water filter for longer treks, extra food, rain or winter jacket depending on season, layers for temperature changes, headlamp, knife (One with extra tools such as a Leatherman is a good choice), matches, map and a compass at the least.

For longer excursions an altimeter and personal locator device may be the tools of choice. Your choice of device should be based on the activity you are embarking upon. Depending on distance from help, nighttime, or possible white-out conditions, things like GPS and satellite navigation will help you find your way. If your hike is headed to alpine terrain, a hat and gloves are recommended even in summer. I personally carry an extra pair of socks. Hiking in wet socks can be cold and painful. Don't think an unexpected overnight stay won't happen to you. Something as simple as a bad sprain or fractured ankle can leave you stuck for many hours awaiting a rescue. Being prepared can prevent a small injury from becoming life-threatening.

Altitude

Altitude in Rocky Mountain National Park ranges from 7,630 at the lowest point all the way to 14,259 at its highest point. Being active at altitude can affect individuals in differing ways. Higher altitude means less oxygen. Also, high altitude can increase your heart rate and blood pressure. If you have pre-existing heart or vascular issues this may cause health issues or cardiac events. Some studies have shown that blood sugar readings may vary at altitude due to insulin being affected by altitude. Check with your health-care provider if you have diabetes.

Weather and altude play a big part during a day’s adventure in RMNP, as seen in this photo of Sharkstooth and Taylor Peak.

Photo by Dave Rusk.

Altitude Sickness

All visitors to higher elevations should understand a little about altitude sickness. Acute Mountain Sickness is the mildest type of altitude illness. Symptoms may include: headaches, nausea /vomiting, dizziness, shortness of breath, feeling unsteady, increased heart rate, difficulty sleeping or just generally feeling unwell. Most cases of mild altitude sickness can be resolved by going down in altitude and drinking plenty of fluids.

Severe Altitude Sickness includes worsening of mild altitude sickness symptoms along with one or more of the following: persistent cough, breathlessness even at rest, bubbling sound in chest when coughing or coughing up frothy liquid, clumsiness and difficulty walking, irrational behavior, double vision, convulsions, drowsiness, and confusion. If any of the severe symptoms are noted, seek immediate medical attention.

Prevent Altitude sickness

When recreating at altitude it is best to drink plenty of water, acclimate to altitude when coming from lower elevations, avoid alcohol, and hike or climb at a pace comfortable for you. Some studies recommend eating more carbohydrates due to higher calorie needs at altitude and in colder temperatures.

Footwear

Choose your footwear based on your chosen activity. If you are hiking in summer, proper hiking shoes that have good soles for traction are best.

When hiking in winter, wear warmer winter hiking boots. Besides winter boots, when winter hiking in snow, use snowshoes for floating on top of snow when the snow is not packed down. Microspikes can be used when the snow is packed to make your hike more enjoyable and so you're less likely to slip on ice. Even in late spring or early fall micro-spikes can help you to cross icy sections of trail.

Microspikes or are a good choice while hiking in Rocky during winter and spring months.

Photo by Dave Rusk.

Fishing Footwear

Wearing proper wading shoes with your waders can prevent slipping on rocks in a river. If you are fishing an alpine lake be aware of the soft, muddy bottom that can suck your feet down into the muck making it difficult to get your feet out.

Balance

Something as simple as a bad sprain or fractured ankle can leave you stuck for many hours awaiting a rescue. Using hiking sticks is a great way to reduce your chances of a fall or ankle sprain. Not only do the hiking sticks help with balance, but they also make you more efficient when hiking so you can more easily reach your destination.

Snowshoes paired with hiking poles are a good option for winter in Rocky.

Photo by Dave Rusk.

When hiking or trail running it is best to keep your weight over your feet. To do this, avoid large strides. Downhill seems to be the highest risk for slipping and falling during these activities. Make sure to place your foot flat on surface versus heel-toe to prevent your foot from slipping out from under you.

Maintaining a good posture with head weighted over your spine will also help keep you balanced.

Safety Devices

Personal Locator Beacons or satellite messengers are good if you will be alone or in remote areas when recreating in RMNP. Many areas of Rocky Mountain National Park do not have cell service. If you are in remote areas where it is unlikely you will be seen by other hikers, a device that works without needing cell service is a must-have for emergency situations.

Avalanche beacons and shovels are some of the devices needed when skiing in the back country. You and your partner should be skilled in using your transceivers for locating someone under the snow. Practice before you go out and practice regularly. Also, you should understand snow science and be aware of the current avalanche risk put out by the Colorado Avalanche Information Center (CAIC).

Enjoy RMNP

Rocky Mountain National Park is a great place to recreate and enjoy nature year-round. Being prepared and taking a few safety precautions can help you to enjoy your adventures full of majestic views, wildlife, and fresh air while minimizing your risk. Get outside and have fun!

Iolanthe Culjak, PT, CEAS is the President of Optimum Ergo where she works closely with safety and HR professionals to reduce workplace injuries. She has been a physical therapist for 25 years and Certified Ergonomic Assessment Specialist since 2005. She is a former fly-fishing guide in RMNP. She is an avid outdoor enthusiast. She enjoys running, biking, skiing, flyfishing, hiking and just being in the mountains.

https://www.optimumergo.com/