If you’re new to the Mile High City, one of the first things you might notice is the air; it’s drier, thinner, and can take your breath away. We hear it all the time from clients moving here: adjusting to the altitude in Denver takes some getting used to. Whether you're coming from sea level or lower elevations, there are a few smart ways to help your body adapt, so you can enjoy everything Colorado life has to offer, from Red Rocks hikes to après-ski weekends, with energy and ease.
Key Takeaways
- Hydration is your best friend when adjusting to altitude in Denver
- Take it easy on workouts, alcohol, and caffeine for your first few days
- Understand the physical effects of altitude and how to manage them
- Give your body time; most people adjust within a week
Understand What Altitude Does to Your Body
At 5,280 feet above sea level, Denver's elevation means less oxygen in the air. Your body has to work harder to deliver oxygen to your muscles and brain, especially if you're used to living at sea level.
Common Effects You May Feel
- Mild shortness of breath, especially when walking uphill
- Headaches, especially in the first 48 hours
- Fatigue or lightheadedness
- Dehydration from dry mountain air
Most of these symptoms are temporary and manageable, but understanding them helps you know what’s normal and what’s not.
Stay Ahead of Dehydration
Dry air and increased respiration rates mean you’ll lose more fluids than you’re used to. Hydration is one of the most important tips we give our clients when they’re adjusting to altitude in Denver.
How to Stay Hydrated Effectively
- Drink more water than you think you need—aim for 2–3 liters per day
- Limit alcohol and caffeine, which dehydrates you faster
- Carry a water bottle when you’re out and about
- Eat water-rich foods like fruits and vegetables
If you’re thirsty, you’re already behind. Make hydration a priority from day one.
Ease Into Physical Activity
Denver’s outdoor lifestyle is a big draw, but don’t push too hard right away. Your body needs time to adapt to the thinner air.
Tips for Smart Activity During Your First Week
- Avoid intense workouts for your first 3–5 days
- Choose low-elevation hikes like City Park or Cheesman Park
- Take frequent breaks and monitor your heart rate
- Stretch and recover to avoid fatigue or dizziness
Even experienced runners and cyclists feel the difference. Listen to your body, and you'll build up stamina over time.
Watch Your Diet and Sleep
When you’re adapting to altitude, your body is doing extra work, even if it doesn’t feel like it. Supporting that process with rest and nutrition makes a big difference.
How to Help Your Body Recover
- Get plenty of sleep, especially the first few nights
- Eat balanced meals with protein and complex carbs
- Limit sugar and processed food, which can make symptoms worse
- Avoid skipping meals, since your metabolism speeds up at altitude
Simple habits help you feel better faster, and give you more energy to enjoy everything Denver has to offer.
Be Aware of Weather and Sun Exposure
The sun is more intense at higher altitudes, and the dry air can impact your skin and sinuses.
Protect Yourself in the Elements
- Wear sunscreen daily, even in winter
- Use lip balm and moisturizer to prevent cracking or dryness
- Run a humidifier at home to reduce dry air symptoms
- Use a saline nasal spray to keep your sinuses comfortable
This is one of those areas where a few small adjustments make a big difference in how you feel day to day.
Give Kids and Pets Extra Time
Children and animals also feel the effects of altitude, but they can’t always tell you what’s wrong.
How to Help Them Adjust Comfortably
- Encourage more rest and hydration
- Monitor behavior changes like sluggishness or loss of appetite
- Limit long outdoor excursions until they’re used to the air
- Contact your vet or pediatrician if symptoms persist
Most families adjust quickly, but staying aware helps everyone settle in more smoothly.
FAQs
How long does it take to adjust to the altitude in Denver?
Most people feel normal within 3–7 days. Your body gradually builds more red blood cells to carry oxygen more efficiently.
Can altitude cause serious health issues?
Most symptoms are mild, but if you experience chest pain, severe headaches, or shortness of breath that worsens, seek medical care, especially if you have pre-existing conditions.
Is it harder to sleep at altitude?
It can be. Some people experience restless sleep the first few nights. Staying hydrated and limiting alcohol helps improve sleep quality.
Contact The Denver Group Today
At The Denver Group, we’ve helped many new residents make a smooth transition to life in Denver, from finding the right neighborhood to adjusting to the altitude. We know moving to a new climate and elevation can be a big change, but with the right guidance, it’s one you’ll settle into quickly.
Reach out to us today, and we’ll help you feel at home in the Mile High City, altitude and all.
Reach out to us today, and we’ll help you feel at home in the Mile High City, altitude and all.
