Denver's Detoxing: Altitude Lies Hiding Electrolytes?

By Franklin Everett Shaw

December 31, 2025

The crisp mountain air, the stunning views, the promise of adventure – Denver has it all. But this mile-high city also presents a unique challenge: staying properly hydrated and maintaining electrolyte balance. Many visitors and even long-time residents underestimate the impact of altitude on their bodies, leading to fatigue, headaches, and even altitude sickness. It’s not just about drinking more water; it’s about understanding how Denver’s environment affects your body and adjusting your intake of key electrolytes.

Denver’s altitude, averaging around 5,280 feet (one mile) above sea level, means lower air pressure and less oxygen. This forces your body to work harder, increasing respiration and fluid loss. The dry climate exacerbates this, leading to dehydration that can quickly deplete essential electrolytes like sodium, potassium, and magnesium. These minerals are crucial for nerve function, muscle contraction, and maintaining fluid balance.

So, how do you combat this? It’s not just about chugging water. Over-hydration without adequate electrolytes can actually worsen the situation, leading to hyponatremia (low sodium levels), which can be just as dangerous as dehydration. The key is a balanced approach.

First, let’s talk about hydration strategies. Don’t wait until you’re thirsty to drink. Carry a water bottle with you and sip throughout the day. Aim for at least a gallon of water daily, especially if you’re active. Consider using a hydration app to track your intake. A common mistake is to drink a large amount of water all at once. This can overwhelm your kidneys and lead to frequent urination, flushing out electrolytes. Instead, focus on consistent, small sips.

Next, let’s delve into dietary adjustments. Focus on foods naturally rich in electrolytes.

Sodium: Don’t shy away from salt. Denver’s altitude demands it. Add a pinch of sea salt to your water or meals. Good sources include pickles, olives, and broth-based soups.
Potassium: Bananas are the classic choice, but sweet potatoes, spinach, and avocados are also excellent sources.
Magnesium: Leafy green vegetables, nuts, seeds, and whole grains are your friends. Consider adding a handful of spinach to your smoothie or snacking on almonds.

Now, let’s explore supplementation. While a balanced diet is ideal, supplements can be helpful, especially during periods of intense activity.

Electrolyte tablets or powders: Look for products containing sodium, potassium, magnesium, and calcium. Avoid those loaded with sugar or artificial sweeteners. Nuun tablets, available at most sporting goods stores in Denver like REI and Sports Authority, are a popular choice. LMNT is another great option, though primarily available online.
Magnesium supplements: Many people are deficient in magnesium, even at sea level. Magnesium glycinate is a well-absorbed form that can help with muscle cramps and sleep. Check out local health food stores like Natural Grocers for a variety of options.

Let’s consider a real-world scenario: You’re visiting Denver for a ski trip in Breckenridge (even higher altitude!). You’re skiing all day, sweating, and breathing heavily. Here’s a step-by-step plan:

Before you go: Start hydrating a few days before your trip. Increase your electrolyte intake through diet and consider starting a magnesium supplement.
During the day: Carry a hydration pack with water and electrolyte tablets. Sip consistently throughout the day. Snack on potassium-rich foods like bananas or dried apricots.
After skiing: Replenish your electrolytes with a recovery drink or a salty snack. Consider an Epsom salt bath to help sore muscles and replenish magnesium.

One of the biggest challenges in Denver is differentiating between altitude sickness and electrolyte imbalance. The symptoms can be very similar: headache, fatigue, nausea, and dizziness. Here’s how to tell the difference:

Altitude sickness: Symptoms typically worsen with increasing altitude and improve with descent. It may also be accompanied by shortness of breath and a rapid heart rate.
Electrolyte imbalance: Symptoms are often related to muscle cramps, weakness, and irregular heartbeat. They may improve with electrolyte supplementation.

If you’re unsure, it’s always best to consult a doctor. However, a simple test is to try an electrolyte drink. If your symptoms improve, it’s likely an electrolyte imbalance. If they don’t, altitude sickness is more likely.

Specific product recommendations available in Denver:

Nuun Sport: Widely available at grocery stores, sporting goods stores, and pharmacies. A convenient and affordable option.
Liquid I.V.: Another popular electrolyte powder, often found at Costco and Target.
LMNT: Primarily available online, but worth ordering for its high sodium content and clean ingredients.
UCAN Hydrate: A carbohydrate and electrolyte mix, available at specialty running stores like Runners Roost. Good for endurance activities.

Common pitfalls and how to overcome them:

Relying solely on sports drinks: Many sports drinks are high in sugar and low in electrolytes. Read the labels carefully and choose options with a balanced electrolyte profile.
Ignoring individual needs: Everyone’s electrolyte needs are different. Factors like activity level, sweat rate, and individual metabolism play a role. Experiment to find what works best for you.
Forgetting about potassium: Sodium often gets all the attention, but potassium is just as important. Make sure you’re getting enough through diet or supplementation.
Not acclimating properly: If you’re visiting Denver from a lower altitude, give yourself time to acclimate. Avoid strenuous activity for the first few days and gradually increase your activity level.

Living or visiting Denver doesn’t have to mean battling dehydration and electrolyte imbalances. By understanding the unique challenges of the altitude and implementing these practical strategies, you can stay healthy, energized, and enjoy everything this amazing city has to offer. Remember, it’s not just about drinking more water; it’s about drinking smarter and replenishing the essential minerals your body needs to thrive at altitude. So, grab your water bottle, pack some salty snacks, and get ready to explore the Mile High City!