Do you have an upcoming audition or performance in a location that is considered high altitude? Have you ever noticed that playing in the mountains is different from performing at sea level? Do you dream of playing an alphorn in the Swiss Alps?
Three years ago, I moved to Colorado from Wisconsin to begin a DMA at the University of Colorado. I instantly noticed that I easily became winded while climbing the stairs and couldn’t make it through simple phrases while playing the horn. I was in great shape after spending a summer in Wisconsin biking 15 miles a day, however, excellent levels of physical fitness did not impact my ability to easily adapt to high altitude! Now that I have lived and performed in Boulder, Colorado (elevation 5,328 ft) for three years, I have adapted to life in the mountains. I have done some research on how our bodies react to higher elevations and what we can do to make a smooth transition to high altitude performance.
What is High Altitude and Why Does Elevation Matter?
There are many different classifications for how to categorize altitude. Low altitude is considered any elevation under 5,000 feet. Moderate altitude is from 5,000-8,000 feet, high altitude is 8,000-12,000 feet, and very high is 12,000-18,000 feet. The largest difference that you will notice while playing at a higher altitude are the effects of low oxygen concentration, which is also known as hypoxia. This means that the oxygen molecules are further apart and we will inhale less oxygen for the same volume of air that you are accustomed to at lower elevations. This results in an increased heart rate and respiratory rate because the body needs to take more breaths per minute to get more oxygen pumping throughout the body. As you can see, these are no small changes that your body will need to make to adjust to the higher elevation. So, how can you make the transition to high altitude performance easier?
Five Tips for High Altitude Performance
1. Arrive Early: It will take your body approximately 4-5 days to increase the production of red blood cells that are needed to normalize the increased oxygenation that is necessary when you first arrive. If you are lucky, your gig/audition will be in a beautiful area and this early arrival will give you a chance to explore the region! Of course, gradual acclimatization will be ideal and you won’t want to go from sea level (elevation 0 ft) directly to high altitude (elevation 8,000-12,000 ft) or above. For example, if you are playing in the Aspen Music Festival next summer, you might want to spend a day in a moderate altitude environment like Denver, Colorado (elevation 5,280 ft) before heading to your final destination of Aspen, Colorado (elevation 8,000 ft).
2. Drink Lots of Water: Higher altitudes tend to have low humidity and dry air. This easily causes dehydration and an increased respiratory rate. Therefore, it becomes necessary to drink a lot of water. In addition to drinking water, the dehydration also causes us to become more sensitive to caffeine and alcohol. So while it may be challenging, it is important to limit the consumption of caffeine and alcohol for the first couple of days. I have also noticed that the dry climate tends to cause the lips to dry out very easily. I recommend bringing chapstick and beginning to use it a couple of weeks before you arrive. Some people enjoy playing with chapstick on, while others like to wipe it off directly before playing. Either way, experimenting before you arrive will help make the transition easier on your lips, as well as drinking plenty of water!
3. Pre-Plan for Shorter Phrases: I found that the biggest challenge for me to adapt to the higher altitude was that I couldn’t play the longer phrases that I had practiced. The low oxygen concentration at high altitude means that you will have to breath more often. While some individuals may be able to play longer phrases without any issues, others might need to breathe more frequently. I find that it is helpful to map out possible alternatives prior to arriving as a form of insurance just in case you are challenged to play longer phrases. Of course, practicing these shorter phrases at a lower elevation will be different from the higher elevation, so I recommend spending more time “mental practicing” these phrases so that your body will not need to readjust again when you arrive.
4. Oil Valves Frequently: Since the high altitude causes your body to experience dehydration easily, it also causes your horn to dry out quickly. I recommend frequently oiling the valves on your horn to counteract the dry environment. The type of valve oil that you use is irrelevant, however, it is important to continue using the same oil that you typically do at home. Doing this will keep your instrument working in top-performing shape! You certainly don’t want your valves to freeze up in the middle of an audition or performance!
5. Adjust Your Diet: While diet is a frequent conversation when taking auditions, it is also an important consideration while your body is adjusting to high altitude. Along with the challenges of dehydration at high altitude, your body will increase metabolism, while suppressing your appetite. Therefore, it is important to introduce complex carbohydrates, eat foods high in potassium, and increase iron intake.
While this is a very brief explanation of an extremely complex scientific phenomenon, I hope that it provides some insight into making your transition to high altitude performance a little easier. Safe travels and good luck in your musical endeavors!
Horn Hike
I am experimenting with a new video series called Horn Hike! Since this article is about performing at high altitude, I thought that this would be the perfect time to premiere this new video series! Enjoy Episode No. 1: Beethoven on Sugarloaf Mountain!
References
Garrison, Kirk. “Preparing Yourself for Performance in High Altitudes by Kirk Garrison.” Dansr. Accessed October 10, 2019. https://www.dansr.com/wick/resources/preparing-yourself-for-performance-in-high-altitudes-by-kirk-garrison.
Khodaee, Morteza, Heather Grothe, Jonathan Seyfert, and Karin VanBaak. “Athletes at High Altitude.” Sports Health 8, no. 2 (February 10, 2016): https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4789936/.
“Performing At Altitude.” Institute For Altitude Medicine. Accessed October 10, 2019. http://www.altitudemedicine.org/performing-at-altitude.
“Mountain Vacation? 5 Tips to Cope With Your Altitude Sickness.” Health Essentials from Cleveland Clinic. (December 20, 2018): https://health.clevelandclinic.org/understanding-altitude-sickness-5-best-tips-for-your-next-mountain-trip/.
Zelnick, Stephanie. “The High Altitude Clarinetist.” The Clarinet (September, 2015): https://music.ku.edu/sites/music.ku.edu/files/docs/People/High%20Altitude_Sep15_2%20%281%29.pdf