Park City Paleo: Altitude, Acidity, Kidney Stones?

By Franklin Everett Shaw

July 31, 2025

Imagine waking up in Park City, Utah, surrounded by stunning mountain views, ready to conquer the slopes or hit the hiking trails. You’re committed to your Paleo lifestyle, feeling healthy and energized. But there’s a silent threat lurking, one exacerbated by the altitude and potentially amplified by your diet: kidney stones. This isn’t a scare tactic; it’s a reality check for Paleo enthusiasts in high-altitude environments.

The Paleo diet, while beneficial for many, can increase the risk of kidney stone formation, particularly uric acid stones. Combine that with Park City’s 7,000-foot elevation, and you’ve got a perfect storm. Let’s break down why and, more importantly, how to prevent it.

The altitude in Park City significantly impacts your body’s physiology. Lower oxygen levels trigger increased respiration, leading to greater fluid loss. This dehydration concentrates urine, making it easier for minerals to crystallize and form stones.

Furthermore, high altitude can increase uric acid production. The body’s response to lower oxygen can shift metabolism, favoring uric acid synthesis. This is especially relevant for those on a Paleo diet, which often includes higher amounts of purine-rich foods like meat and seafood. Purines break down into uric acid.

So, how do you navigate this potential health hazard while enjoying the Park City lifestyle and sticking to your Paleo principles? It’s all about strategic hydration, electrolyte balance, and smart food choices.

Here’s a “how-to” guide tailored for Paleo dieters in Park City:

Step 1: Hydration is King (and Queen)

This isn’t just about drinking water; it’s about consistent and strategic hydration. Aim for at least 3-4 liters of water per day, and even more if you’re physically active.

Challenge: Plain water can get boring, and it doesn’t always replenish electrolytes lost through sweat.
Solution: Infuse your water with fruits like berries (found at the Park City Farmers Market) or cucumbers. Add a pinch of Himalayan pink salt for natural electrolytes. Consider electrolyte supplements specifically designed for high-altitude environments. Look for brands available at local health food stores like Fairweather Natural Foods.

Step 2: Electrolyte Equilibrium

Dehydration at altitude depletes essential electrolytes like sodium, potassium, and magnesium. These minerals are crucial for kidney function and preventing stone formation.

Challenge: Many Paleo-friendly electrolyte drinks are loaded with sugar or artificial sweeteners.
Solution: Make your own electrolyte drink. Combine water, a squeeze of lemon or lime (available at most Park City grocery stores), a pinch of Himalayan pink salt, and a small amount of raw honey (if tolerated on your Paleo plan). Coconut water is another excellent natural source of electrolytes, readily available at stores like Whole Foods Market in Park City.

Step 3: Purine Awareness: Know Your Meats

While meat is a cornerstone of the Paleo diet, some meats are higher in purines than others.

Challenge: Completely eliminating high-purine meats is unrealistic and potentially detrimental to your overall Paleo goals.
Solution: Prioritize lower-purine options like poultry (chicken, turkey) and fish over organ meats (liver, kidney) and red meat (beef, lamb). When consuming red meat, opt for leaner cuts. Consider sourcing your meat from local farms like Copper Moose Farm Stand, where you can inquire about the animals’ diet and potentially find leaner options.

Step 4: Embrace Plant-Based Power

Load up on non-starchy vegetables and low-sugar fruits. These foods are rich in vitamins, minerals, and antioxidants that support kidney health.

Challenge: Finding fresh, local produce in Park City can be seasonal.
Solution: Take advantage of the Park City Farmers Market during the summer months. In the off-season, explore options at local grocery stores like Fresh Market, focusing on seasonal produce. Leafy greens like spinach and kale are excellent choices, as are berries and citrus fruits.

Step 5: Citrate is Your Friend

Citrate inhibits the formation of calcium stones, the most common type of kidney stone.

Challenge: Getting enough citrate solely from food can be difficult.
Solution: Incorporate lemon and lime juice into your daily routine. Consider a potassium citrate supplement, but consult with your doctor first, especially if you have any underlying health conditions.

Step 6: Limit Oxalates (Maybe)

Oxalates are naturally occurring compounds found in many plant-based foods. They can bind with calcium in the kidneys and contribute to stone formation. The role of oxalates is debated, but if you’re prone to kidney stones, it’s worth considering.

Challenge: Many healthy Paleo-friendly foods are high in oxalates, such as spinach, almonds, and chocolate.
Solution: Don’t eliminate these foods entirely, but consume them in moderation. Boiling vegetables can reduce their oxalate content. Ensure you’re getting enough calcium from other sources, like bone broth, to bind with oxalates in the gut and prevent them from being absorbed into the kidneys.

Step 7: Monitor Your Urine

Pay attention to the color and frequency of your urine. Dark urine is a sign of dehydration. Aim for pale yellow urine and frequent urination throughout the day.

Challenge: It’s easy to forget to monitor your urine output, especially when you’re busy enjoying Park City’s activities.
Solution: Set reminders on your phone to drink water and check your urine color. Make it a conscious habit.

Step 8: Regular Check-ups

If you have a history of kidney stones or are concerned about your risk, talk to your doctor. They can perform tests to assess your kidney function and provide personalized recommendations.

Challenge: Finding a doctor in Park City who understands both the Paleo diet and the impact of high altitude can be difficult.
Solution: Seek out a physician who specializes in nephrology or internal medicine and is open to discussing your dietary choices. Don’t hesitate to ask for referrals from local health food stores or wellness centers.

Common Pitfalls and How to Avoid Them:

Ignoring Thirst: At high altitude, your thirst mechanism may not be as reliable. Drink water even if you don’t feel thirsty.
Overdoing Protein: While protein is essential, excessive protein intake can increase uric acid production. Balance your protein intake with plenty of vegetables and healthy fats.
Relying on Sugary Drinks: Avoid sugary drinks like soda and juice, as they can contribute to dehydration and kidney stone formation.
Skipping Meals: Irregular eating patterns can disrupt your body’s metabolism and increase the risk of kidney stones. Eat regular, balanced meals.
Not Adjusting for Activity Level: If you’re engaging in strenuous activities like skiing or hiking, you’ll need to increase your fluid and electrolyte intake accordingly.

By following these steps, you can enjoy the benefits of the Paleo diet and the beauty of Park City without compromising your kidney health. Remember, prevention is key. Stay hydrated, balance your electrolytes, make smart food choices, and listen to your body. Your kidneys will thank you.