Denver's Dehydration: Altitude Lies Crashing Glucose?
By Franklin Everett ShawThat dry, scratchy throat? It’s not just the desert air. It’s a warning sign, especially if you’re a Denverite.
Denver’s altitude, combined with its arid climate, creates a perfect storm for dehydration, and it’s often masked by altitude sickness symptoms. This isn’t just about feeling thirsty; it’s about understanding how altitude affects your blood glucose and how that, in turn, amplifies dehydration. Let’s dive into a Denver-specific hydration strategy.
At 5,280 feet (and often much higher in the surrounding areas), Denver’s lower air pressure means less oxygen. Your body works harder, increasing your respiration rate. This increased respiration leads to more water loss through breathing.
Furthermore, altitude affects blood glucose. Studies show that high altitude can impair glucose tolerance and insulin sensitivity. This means your body struggles to process sugar efficiently.
When blood glucose levels are elevated, your kidneys work overtime to flush out the excess sugar through urine. This process, called osmotic diuresis, pulls water from your body, leading to dehydration.
Think of it this way: you’re already losing more water due to altitude, and now your body is actively expelling even more because of glucose imbalances. This is why Denver residents, especially those with diabetes or pre-diabetes, need to be extra vigilant about hydration.
Altitude sickness, with symptoms like headache, fatigue, and nausea, often mimics dehydration. Many people mistake dehydration for altitude sickness, further delaying proper hydration.
Here’s a practical hydration plan tailored for Denver residents:
Pre-hydrate: Start hydrating before you feel thirsty. Drink 16-20 ounces of water a few hours before any strenuous activity or even just going outside for an extended period.
Electrolyte Boost: Plain water is good, but electrolyte-rich drinks are better. The increased respiration at altitude depletes electrolytes like sodium, potassium, and magnesium.
DIY Electrolyte Drink: Mix 1 liter of water with ¼ teaspoon of salt (sodium), ¼ teaspoon of potassium chloride (available at most health food stores), and a squeeze of lemon or lime for taste. Avoid sugary sports drinks, which can exacerbate glucose imbalances.
Coconut Water: A natural source of electrolytes, but be mindful of its sugar content, especially if you’re managing blood glucose.
Cucumber and Mint Infused Water: Add sliced cucumber and mint leaves to your water for a refreshing and subtly electrolyte-rich drink.
Smart Water Consumption & Glucose Management: Don’t chug large amounts of water at once. This can overwhelm your kidneys and lead to electrolyte imbalances. Instead, sip water consistently throughout the day.
Pair Water with Meals: Drink a glass of water before, during, and after meals to aid digestion and maintain hydration.
Monitor Blood Glucose: If you have diabetes or pre-diabetes, regularly monitor your blood glucose levels, especially when you first arrive in Denver or ascend to higher altitudes. Adjust your hydration and diet accordingly.
Fiber-Rich Foods: Incorporate fiber-rich foods like vegetables, fruits, and whole grains into your diet. Fiber helps regulate blood glucose levels and promotes healthy hydration.
Recognize Early Warning Signs: Don’t wait until you feel severely thirsty. Pay attention to these subtle signs of dehydration, which can be easily confused with altitude sickness:
Headache: A persistent headache, especially one that doesn’t respond to over-the-counter pain relievers, can be a sign of dehydration.
Fatigue: Feeling unusually tired or weak, even after a good night’s sleep.
Muscle Cramps: Dehydration can lead to electrolyte imbalances, causing muscle cramps, especially in the legs.
Dark Urine: A classic sign of dehydration. Aim for pale yellow or clear urine.
Dizziness: Feeling lightheaded or dizzy, especially when standing up quickly.
Avoid Dehydrating Beverages: Limit your intake of caffeinated drinks (coffee, tea, soda) and alcohol, as they can act as diuretics and further dehydrate you. If you do consume them, compensate by drinking extra water.
Adjust for Activity Level: If you’re engaging in physical activity, such as hiking or skiing, increase your water intake accordingly. Carry a water bottle with you and sip it frequently.
Consider Altitude Sickness Medication: If you’re prone to altitude sickness, talk to your doctor about medications like acetazolamide (Diamox). While these medications can help prevent altitude sickness, they can also have diuretic effects, so it’s crucial to stay well-hydrated.
Common Pitfalls and How to Overcome Them:
Forgetting to Hydrate: Set reminders on your phone or use a hydration tracking app to ensure you’re drinking enough water throughout the day.
Relying on Thirst: Thirst is a late sign of dehydration. Don’t wait until you feel thirsty to drink water.
Overdoing Electrolytes: Too many electrolytes can be just as harmful as too few. Stick to the recommended amounts in the DIY electrolyte drink recipe.
Ignoring Blood Glucose: If you have diabetes or pre-diabetes, neglecting to monitor your blood glucose levels can lead to serious complications.
Assuming it’s Just Altitude Sickness: Don’t automatically assume that your symptoms are solely due to altitude sickness. Consider dehydration as a contributing factor and adjust your hydration accordingly.
Real-World Scenario:
Imagine you’re visiting Red Rocks Amphitheatre for a concert. The altitude, combined with the excitement and potential alcohol consumption, can quickly lead to dehydration. Before you go, pre-hydrate with 20 ounces of water and pack a reusable water bottle. During the concert, sip water consistently and avoid sugary drinks. If you start to feel a headache coming on, don’t just reach for a pain reliever; drink some electrolyte-rich water and take a break in a shaded area.
Dehydration in Denver is a serious issue, but with a proactive approach and a tailored hydration plan, you can stay healthy and enjoy all that the Mile High City has to offer. Remember, it’s not just about drinking water; it’s about understanding the unique challenges of altitude and how they affect your body.