Sun, Cold and Altitude: How to Stay Healthy on a Ski Holiday

A day on the slopes is a day outdoors at altitude, in the cold and in strong light. None of this is a problem if you are prepared, but each of them can spoil a holiday if you are not. The good news is that a handful of simple habits covers almost everything.

The sun is stronger than it looks

Two things make the mountain sun much stronger than in the city. According to the World Health Organization, UV radiation rises by about 10 percent with every 1,000 metres of altitude, and fresh snow reflects up to 80 percent of it back at you. At Erciyes the highest lifts reach around 3,400 metres, so even on a cool, cloudy day your skin and eyes get a strong dose.

• Use a high-factor sunscreen, SPF 30 or more, on your face, ears and neck.
• Reapply it every couple of hours, for example at lunchtime, and after sweating.
• Protect your lips with a lip balm that has sun protection.
• Keep the sunscreen in a jacket pocket rather than your bag, so that you actually use it.

Protect your eyes

The same reflected UV can burn the surface of your eyes. This snow blindness is painful and usually only shows up hours later, in the evening. Wear goggles or sunglasses with UV protection whenever you are on the snow, cloudy days included. Goggles are included in our packages; bring sunglasses for lunch breaks and the walk to the lifts.

Dress for the wind, not just the temperature

Wind makes the cold feel much harsher, especially on chairlifts and at the top stations. Dress in layers that you can open and close, cover your neck with a buff and wear a thin hat under your helmet. Our ski holiday packing list explains the three-layer rule.

Watch out for frostnip, the first stage of cold injury. The skin on the cheeks, nose or ears turns pale or waxy and feels numb. If you notice it on yourself or a friend, go indoors and warm the area gradually, for example with your hands. Do not rub it with snow. Frostnip that is dealt with early leaves no damage; if the skin stays numb, hard or blistered, see a doctor.

Altitude

At ski resort heights most people notice nothing more than getting out of breath a little faster. On our packages you sleep in Kayseri, at around 1,000 metres, which makes it easier still. Take your first runs gently, especially if you do not exercise much at home. If you get a headache, nausea or unusual tiredness at the top, take a break, drink water and head lower down.

Drink, eat and rest

In cold, dry mountain air you lose more water without feeling thirsty. Drink regularly through the day, not just at lunch, and keep a small bottle in your backpack. Eat a proper lunch: hungry, tired skiers are the ones who fall. Alcohol makes you feel warm but actually helps your body lose heat, so save it for the evening.

Recovering between ski days

Sore thighs on the second morning are normal, especially for beginners. A few minutes of gentle stretching after skiing, a warm shower and a good night's sleep make a big difference. Our hotel in Kayseri has a heated indoor pool, a sauna and a spa, ideal for loosening up after a day on the snow. Before the season, our pre-ski exercises help your legs cope better.

Equipment, helmet, goggles, ski jacket, trousers and gloves are all included in our all-inclusive Erciyes packages, so you only need to bring sunscreen, base layers and your personal things.

• Ski holiday
• Health
• Safety
• Beginners