Denver Detox: Altitude Water Crashing Baby Biome?

By Franklin Everett Shaw

November 9, 2025

Ever felt like you’re drinking a gallon of water in Denver and still feel parched? It’s not just you. The Mile High City’s altitude, combined with our active lifestyles, can wreak havoc on your hydration and, surprisingly, your gut biome. This isn’t just about feeling thirsty; it’s about how your body processes fluids at altitude and the delicate balance of bacteria in your gut. Let’s dive into how Denverites can optimize hydration and gut health, focusing on practical strategies and readily available resources.

Denver’s altitude (5,280 feet, give or take) means lower oxygen levels and increased respiration. This leads to faster dehydration. When you rapidly rehydrate, especially with plain water, you can experience what some call “water crashing.” This isn’t a medical term, but it describes the feeling of being bloated, sluggish, and still thirsty, even after drinking a lot of water. The problem? You’re diluting your electrolytes and potentially disrupting your gut biome.

So, what’s the gut biome got to do with it? Rapid water intake can flush out beneficial bacteria and alter the gut’s pH balance. This is where prebiotics and probiotics come in. Prebiotics are essentially food for your good gut bacteria, while probiotics are the good bacteria themselves. Think of it as repopulating and nourishing your gut after a flash flood (of water).

Let’s get practical. You’re in Denver, you’re active, and you want to stay hydrated and keep your gut happy. Here’s a step-by-step approach:

1. Hydration Timing: Don’t wait until you’re thirsty. Sip water consistently throughout the day. Aim for a steady intake rather than large gulps. A good rule of thumb is to drink half your body weight in ounces of water daily, and more if you’re exercising.

2. Electrolyte Balance: Plain water isn’t enough at altitude. You need electrolytes like sodium, potassium, and magnesium. Denver’s tap water, while generally safe, doesn’t contain significant amounts of these electrolytes. Consider adding electrolyte tablets or powders to your water, especially after exercise. Look for brands with minimal sugar and artificial ingredients.

3. Prebiotic Power: Incorporate prebiotic-rich foods into your diet. These feed the good bacteria already in your gut. Good sources include:

   • Onions
   • Garlic
   • Asparagus
   • Bananas (slightly green are best)
   • Oats
   • Apples

   You can find many of these at any local grocery store.

4. Probiotic Boost: Supplement with probiotics, especially if you’re experiencing digestive issues or after taking antibiotics. Look for probiotic supplements containing a variety of strains, such as Lactobacillus and Bifidobacterium.

   • Natural Grocers (multiple locations in Denver) is an excellent resource for high-quality probiotic supplements. Their staff can often provide personalized recommendations based on your specific needs. Look for refrigerated probiotics to ensure viability.

5. Denver Tap Water Considerations: Denver’s tap water is generally safe and well-regulated, but it can be hard on the gut for some people. It’s moderately hard, meaning it contains minerals like calcium and magnesium. While these minerals are beneficial, a sudden increase in water intake can overwhelm your system. Consider using a water filter to remove excess minerals and chlorine, which can further disrupt your gut biome.

Common Pitfalls and How to Avoid Them:

• Overdoing it with Probiotics: Starting with a high dose of probiotics can cause gas, bloating, and discomfort. Start with a low dose and gradually increase it as your body adjusts.
• Ignoring Prebiotics: Probiotics need food to thrive. Don’t just take a probiotic supplement; focus on incorporating prebiotic-rich foods into your diet.
• Drinking Too Much Water at Once: This is the “water crashing” phenomenon. Sip water throughout the day instead of chugging large amounts.
• Not Replacing Electrolytes: Plain water can dilute your electrolytes, leading to fatigue and muscle cramps. Use electrolyte supplements or drinks, especially after exercise.
• Assuming All Probiotics Are Created Equal: The quality of probiotic supplements varies widely. Look for reputable brands with third-party testing to ensure potency and purity. Natural Grocers is a good place to start.
• Ignoring Individual Needs: Everyone’s gut biome is unique. What works for one person may not work for another. Pay attention to how your body responds to different foods and supplements and adjust accordingly.
• Relying Solely on Supplements: While supplements can be helpful, they shouldn’t replace a healthy diet. Focus on eating a variety of whole, unprocessed foods.

Real-World Scenario:

Imagine you’re hiking in Red Rocks Amphitheatre. You’re sweating, breathing heavily, and feeling dehydrated. You reach for your water bottle and chug half of it. An hour later, you feel bloated, sluggish, and still thirsty. This is a classic example of “water crashing.”

Here’s how to avoid it:

• Before your hike, eat a banana and a handful of almonds (prebiotics and electrolytes).
• During your hike, sip water consistently, adding an electrolyte tablet to your bottle.
• After your hike, have a meal with plenty of vegetables and a source of protein. Consider taking a probiotic supplement to replenish your gut bacteria.

Actionable Insights:

• Visit Natural Grocers: Talk to their staff about probiotic supplements and prebiotic-rich foods. They can provide personalized recommendations based on your needs.
• Invest in a Water Filter: Filter your Denver tap water to remove excess minerals and chlorine.
• Track Your Hydration: Use a water bottle with markings to monitor your daily water intake.
• Experiment with Electrolyte Supplements: Find a brand that works for you and that you enjoy the taste of.
• Listen to Your Body: Pay attention to how you feel after drinking water and adjust your hydration strategy accordingly.

Staying hydrated and maintaining a healthy gut biome in Denver requires a proactive approach. By understanding the challenges of altitude and incorporating prebiotics, probiotics, and electrolytes into your routine, you can avoid “water crashing” and feel your best. Remember, it’s not just about drinking water; it’s about how you drink it and what you do to support your gut health. So, Denverites, drink smart, eat well, and enjoy the Mile High City!