Everything You Need to Know for Proper Eye Care in the Mountains

Understanding the Challenges

Living in the mountains presents unique challenges and effects on eye health. Altitude in particular can cause unique strains on the eyes. According to the National Institutes of Health (NIH), “High altitude has both short- and long-term effects on the eyes. The short-term effects include high-altitude retinopathy, change in corneal thickness and photokeratitis. Long-term effects include pterygium, cataract and dry eye syndrome.”

For those heading into ultra high alpine environments, NIH continues, “High altitude does not adversely affect visual acuity and contrast sensitivity; scotopic vision may be affected if supplemental oxygen is not used.” This isn’t to say that all who venture into the mountains will experience eye strain or other symptoms, but it’s worth being more mindful of your eyes if you ascend above about 8,000 feet (~2,500 meters). If you begin to experience decreased vision in one or both eyes, or see sudden floaters (small blurry, blank or undefined spots) drifting through your vision, consider descending to a lower altitude. 

Other Complications

Another complication of eye health, especially in dryer climates, is dry eye. This happens when your eyes don’t make enough tears to stay lubricated, which can result in discomfort or, less frequently, vision problems. If you’re experiencing dry eye during your trip to the mountains, try using a humidifier in your room to create more moisture, place a warm washcloth or compress over your eyes to encourage your eye’s oil glands to open and release natural lubricant or use tear replacement eye drops recommended by your doctor. 

One of the most prominent challenges associated with eye health is UV exposure and its risks. Too much UV eye exposure can lead to cataracts and macular degeneration as well as corneal damage. Symptoms can include red, watery, painful eyes that seem particularly sensitive to light. Additionally, the eyelid skin is some of the thinnest on the entire body, which makes wearing sunglasses year-round all the more important when spending time in the sun.

Essential Tips for Eye Protection

The good news is there are key ways to keep your eyes safe and aptly protected from harsh ultraviolet rays. 

Sunglasses

Choosing the right sunglasses for your next mountain adventure is an important step in maintaining proper eye health while you’re out and about. Consider sunglasses that are designed for your favorite activities. Casual or fashion-forward sunglasses might look the most appealing, but if they’re not designed to handle lots of movement, they might not be the best choice. A variety of sunglass companies specialize in sport sunglasses, which maximize fit, are typically lighter weight, have a well-articulated and grippier nose pad and wrap around the head in a way that keeps them from falling off even when you’re running up or flying down hill. 

If you plan on spending a lot of time in a high alpine environment, especially on snow or ice fields, consider a pair of glacier glasses. These specialty specs feature side shades that add an extra layer of protection from the intense reflection off snow and ice. 

Check Your Lenses

Also make sure your “sunnies” are made with high-quality lenses. These can include polarized lenses which are designed to greatly reduce glare, and photochromic lenses – snazzy shades that automatically adjust to changes in light intensity. Some sunglasses also offer interchangeable lenses, meaning you can swap in the best option for that particular day. 

There are a variety of other features to look for in a pair of well-crafted sunglasses, including visible light transmission (VLT), sunglass lens color (darker is better for brighter days while light colors work well in low-light conditions such as flat light ski days), lens coatings and overall sunglass materials. Spend some time talking to your local sporting goods or sunglass store or researching online to determine which pair of sunglasses will offer your eyes the best protection. 

Eye Drops

Eye drops can offer immediate relief for dry or red eyes, however, not all are created equally. Artificial tears tend to have fewer preservatives in them, which means they can be used more frequently throughout the day. Lubricating eye drops often do have preservatives in them. This means they should probably not be used more than four times per day to avoid eye irritation. 

It’s best to talk with your optometrist, ophthalmologist or primary care provider to determine which type of eye drops you should be using and how frequently you should be using them. If you experience persistent eye irritation or dryness while you’re in the mountains, definitely make an appointment with your eye doctor to establish the best level of care. 

Precautions During Outdoor Activities

For summer months, here are a few key steps you can take to ensure you’re keeping your eyes safe and healthy:

1. Use proper dust and debris protection. This job typically falls to your sunglasses, but hats, buffs and other coverings can also offer an additional level of cover from the elements. 
2. Keep your sunglasses clean. This helps keep unwanted elements out of your eye, but it also makes the trip more enjoyable. No one likes smudged views!
3. Recognize signs of altitude-related eye issues. These can range from simple eye irritation to floaters to drastically reduced or distorted vision. If you’re concerned, descend and seek medical attention as quickly as possible. 

Winter Precautions

When winter hits, protecting your eyes is just as important. Cold temps, ice, snow, sun and reflecting rays can cause ocular damage.

1. When skiing or snowboarding, make sure to choose the most protection, either with goggles or sunglasses. Goggles are the best choice most of the time as they offer broader eye protection. If it’s a bluebird day and the sunglasses call, make sure your choice offers adequate coverage. 
2. Use anti-fogging techniques. From specialized wipes to goggle protectors, these can help reduce impairment to your vision while you’re riding and make it easier on your eyes in flat light. 
3. Enact proper snow blindness prevention. Sunglasses and goggles are typically the best bet for this even on cloudy or overcast days. If you start to notice symptoms, such as eye pain, sensitivity to light, burning eyes, seeing halos around light sources, headache or red or swollen eyes, make sure to step out of the elements and give your orbs a rest. If symptoms persist, make an appointment with your eye doctor.

General Eye Care Tips

There are a few important steps you can take to help ensure your eyes stay happy, healthy and focused while you’re in the mountains, including a daily dose of eye-friendly vitamins. Staying hydrated is perhaps the most important. Drinking enough water and staying properly hydrated helps your eyes maintain enough tear production to help avoid dry eye. It also helps your eyes stay lubricated and flush any unwanted debris that can harm your eyes. Dehydration at high altitudes can contribute to a variety of eye ailments, which in turn can lead to very dangerous situations given longer distances to emergency medical care. People who become dehydrated in the mountains at higher altitudes can experience retinal detachment, changes in corneal thickness, photokeratitis (a painful eye condition caused by overexposure to UV rays) and blurred vision. 

If you do start to experience symptoms, your eyes might simply be overworked or overexposed. Rest and recovery are essential to eye health. If you start to experience symptoms—or even if you don’t—make sure to give your eyes plenty of rest. This includes proper sleep hygiene, stepping out of the elements, limiting UV and sun exposure and simply closing your eyes or changing the view from time to time. 

Recognizing and Addressing Eye Issues and When to Seek Medical Help

There are some notable eye symptoms that you should pay close attention to when you’re in the mountains. While redness, itching and irritation can simply be a result of allergies or eye fatigue, they can also be your eyes’ way of telling you something is amiss. If these symptoms don’t resolve with over-the-counter eye drops, allergy medication or rest, talk with your doctor about possible causes and treatments. 

More seriously, blurred vision, extreme eye pain and sensitivity to light (especially when it comes on suddenly) can mean something more serious is going on, such as corneal abrasions or snow blindness. Seek immediate medical treatment if you experience these symptoms.

Long-term Eye Care Strategies

Proper eye care and eye health are an important part of holistic wellness. Talk with your doctor about scheduling regular eye exams—particularly before and after mountain trips. Establishing baseline eye health helps your doctor know when symptoms are just normal aging or fatigue or something more serious. While you’re in the mountains, monitor for changes in your vision and other symptoms that might signify eye trauma.

Conclusion

Keeping your eyes safe, happy and healthy is important year-round. If your adventures take you higher in the mountains—say, above 8,000 feet—make sure your eyes are ready and protected. And of course, don’t leave home without proper eye protection. Wearing those hats and sunglasses, even on days you don’t think you need them, is an easy way to prolong your vision and maintain healthy eyes.