Flagstaff Water: Altitude Microbes Stealing Youth?
By Franklin Everett ShawImagine waking up with a persistent headache, feeling inexplicably tired, and experiencing digestive discomfort, despite living what you consider a healthy lifestyle. Now, imagine that you live in Flagstaff, Arizona, a place of stunning beauty but also unique environmental challenges. It’s entirely possible that the altitude and the local water are silently sabotaging your well-being. Let’s dive into how Flagstaff residents can optimize their hydration and gut health.
Flagstaff, sitting at nearly 7,000 feet, presents a unique set of challenges. The lower oxygen levels increase respiration, leading to faster dehydration. The dry air exacerbates this, pulling moisture from your body at an accelerated rate.
Dehydration isn’t just about feeling thirsty. It impacts everything from energy levels and cognitive function to digestion and nutrient absorption. Chronic dehydration can even contribute to more serious health problems.
The first step is understanding your individual hydration needs. A general rule is to drink half your body weight in ounces of water daily, but this needs adjustment at high altitude. Add an extra 16-32 ounces per day in Flagstaff, especially if you’re active.
Don’t wait until you feel thirsty to drink. Thirst is a late indicator of dehydration. Carry a water bottle with you and sip throughout the day.
Electrolyte balance is crucial. When you sweat, you lose electrolytes like sodium, potassium, and magnesium. These are vital for nerve and muscle function, as well as fluid balance.
Plain water alone might not be enough to replenish these lost electrolytes, especially at high altitude where you’re likely breathing more heavily and losing more fluids. Consider adding electrolyte tablets or powders to your water, particularly after exercise or outdoor activities.
Look for electrolyte supplements that contain a balanced blend of sodium, potassium, magnesium, and calcium. Avoid those loaded with sugar or artificial sweeteners. LMNT and Redmond Real Salt are good options.
Now, let’s talk about Flagstaff’s water. While the city’s water supply meets EPA standards, it can contain microbes and minerals that might disrupt your gut health. The specific composition can vary depending on the source and time of year.
Giardia and Cryptosporidium are common waterborne parasites that can cause gastrointestinal distress. While treatment processes aim to remove these, filtration provides an extra layer of protection.
Investing in a high-quality water filter is a wise decision for Flagstaff residents. Not all filters are created equal.
A basic pitcher filter like Brita or PUR will remove some impurities, but they aren’t effective against all microbes. For better protection, consider a filter certified to NSF/ANSI Standard 53 for cyst reduction (Giardia and Cryptosporidium).
A reverse osmosis (RO) system is a more comprehensive solution. RO systems remove a wide range of contaminants, including bacteria, viruses, and heavy metals. However, they also remove beneficial minerals, so you might need to remineralize the water afterward.
Berkey filters are another excellent option. These gravity-fed filters are highly effective at removing pathogens and contaminants without requiring electricity or plumbing. They are also portable, making them ideal for camping or emergencies.
Boiling water for one minute is an effective way to kill most harmful bacteria and viruses. This is a good option if you’re unsure about the water source or if you’re experiencing gastrointestinal issues.
Beyond water, your gut microbiome plays a critical role in your overall health, especially at high altitude. The gut microbiome is the community of trillions of bacteria, fungi, and other microorganisms that live in your digestive tract.
A healthy gut microbiome supports digestion, nutrient absorption, immune function, and even mental health. Altitude and changes in diet can disrupt this delicate balance.
Probiotics can help to restore and maintain a healthy gut microbiome. Probiotics are live microorganisms that, when consumed in adequate amounts, confer a health benefit on the host.
Choosing the right probiotic is crucial. Not all probiotics are created equal, and different strains have different effects.
Look for a probiotic that contains a variety of strains, including Lactobacillus and Bifidobacterium. These are two of the most well-studied and beneficial types of bacteria.
Consider a probiotic that contains Saccharomyces boulardii, a beneficial yeast that can help to prevent and treat diarrhea. This is particularly helpful if you’re experiencing digestive issues related to travel or changes in diet.
Garden of Life Primal Defense Ultra and Seed are two reputable brands with diverse strains. Consult with a healthcare professional to determine the best probiotic for your individual needs.
Dietary adjustments are also essential for supporting a thriving gut microbiome. A diet rich in fiber, fruits, and vegetables provides the fuel that beneficial bacteria need to thrive.
Fiber is particularly important. It acts as a prebiotic, feeding the beneficial bacteria in your gut.
Good sources of fiber include fruits, vegetables, whole grains, legumes, and nuts. Aim for at least 25-30 grams of fiber per day.
Limit your intake of processed foods, sugar, and unhealthy fats. These can feed harmful bacteria and disrupt the balance of your gut microbiome.
Fermented foods are another excellent way to support gut health. Fermented foods contain live probiotics that can help to diversify your gut microbiome.
Examples of fermented foods include yogurt, kefir, sauerkraut, kimchi, and kombucha. Choose unsweetened varieties to avoid added sugar.
Listen to your body. Pay attention to how different foods and drinks affect your digestion and energy levels.
Keep a food journal to track your symptoms and identify any potential triggers. This can help you to make informed choices about your diet and lifestyle.
Be patient. It takes time to optimize your hydration and gut health.
Don’t expect to see results overnight. Consistency is key.
Start with small changes and gradually build upon them. This will make it easier to stick to your new habits in the long run.
Living in Flagstaff presents unique challenges to hydration and gut health. By understanding these challenges and taking proactive steps to address them, you can optimize your well-being and thrive at high altitude. Remember to prioritize clean water, electrolyte balance, a diverse gut microbiome, and a healthy diet. Your body will thank you.