**Santa Fe: Is Altitude Stealing Sauna Electrolytes?**

By Franklin Everett Shaw

August 8, 2025

Forget those trendy “wellness retreats” promising instant detox. They’re often just expensive sweat lodges. The real key to unlocking sauna benefits, especially here in Santa Fe, New Mexico, lies in understanding and actively managing your electrolyte balance.

Santa Fe sits at a lung-busting 7,199 feet above sea level.

This altitude significantly impacts how your body functions, particularly when combined with the intense heat of a sauna.

Altitude alone can cause dehydration. The air is drier, and your body works harder, leading to increased respiration and fluid loss.

Now, throw in a sauna, and you’ve got a recipe for amplified electrolyte depletion.

Electrolytes – sodium, potassium, magnesium, and calcium – are crucial for everything from muscle function to nerve impulses.

Sweating profusely in a sauna, especially at altitude, flushes these vital minerals out of your system.

This isn’t just about feeling a little tired; it can lead to muscle cramps, dizziness, headaches, and even more serious health issues.

So, how do Santa Fe residents navigate this unique challenge and maximize the benefits of sauna use?

First, understand the science. At altitude, your kidneys work overtime to excrete bicarbonate, a base, to compensate for the lower oxygen levels.

This process also leads to the excretion of electrolytes, particularly sodium and potassium.

Sauna use exacerbates this by causing significant fluid and electrolyte loss through sweat.

The combination of altitude-induced electrolyte imbalance and sauna-induced sweat loss creates a double whammy.

Therefore, simple water replenishment isn’t enough. You need to actively replenish the electrolytes you’re losing.

Here’s a practical, step-by-step guide for Santa Fe sauna enthusiasts:

1. Pre-Sauna Hydration: Don’t wait until you’re thirsty. Start hydrating with an electrolyte-rich drink before you even step into the sauna.

   • Look for drinks containing sodium, potassium, and magnesium.
   • Avoid sugary sports drinks, which can actually worsen dehydration.
   • A simple homemade solution is water with a pinch of Himalayan pink salt and a squeeze of lemon.

2. During-Sauna Hydration: Keep a water bottle with you inside the sauna.

   • Sip small amounts of water throughout your session.
   • Consider adding electrolyte tablets or powder to your water.

3. Post-Sauna Replenishment: This is the most crucial step.

   • Immediately after your sauna session, consume a substantial electrolyte-rich drink.
   • Consider a smoothie with fruits like bananas (potassium) and spinach (magnesium).
   • Bone broth is another excellent option, providing sodium and other minerals.

4. Dietary Adjustments: Your daily diet plays a vital role in maintaining electrolyte balance.

   • Increase your intake of potassium-rich foods like avocados, sweet potatoes, and coconut water.
   • Ensure you’re getting enough magnesium from leafy greens, nuts, and seeds.
   • Don’t be afraid to add a little extra salt to your meals, especially if you’re active.

5. Listen to Your Body: Pay attention to the signals your body is sending you.

   • If you experience muscle cramps, dizziness, or headaches, it’s a sign you’re likely dehydrated and low on electrolytes.
   • Reduce the duration and frequency of your sauna sessions until your body adjusts.

6. Local Resources: Take advantage of Santa Fe’s local resources.

   • La Montañita Co-op: This local co-op carries a wide range of electrolyte supplements and healthy foods.
   • Natural Grocers: Another great option for finding natural electrolyte powders and whole-food sources of minerals.
   • Santa Fe Farmers’ Market: Stock up on fresh, local produce rich in vitamins and minerals.

7. Specific Product Recommendations (Available in Santa Fe):

   • LMNT Recharge: A sugar-free electrolyte drink mix with a high sodium content, ideal for post-sauna replenishment. Available at many health food stores.
   • Trace Minerals Research ConcenTrace Trace Mineral Drops: Add these drops to your water to boost your mineral intake. Available at Natural Grocers.
   • Himalayan Pink Salt: A natural source of sodium and trace minerals. Widely available.

Common mistakes Santa Feans make when using saunas at altitude:

• Overestimating Hydration: Thinking that drinking plain water is enough. It’s not. You need electrolytes.
• Ignoring Early Warning Signs: Dismissing mild symptoms like fatigue or slight muscle twitches.
• Relying on Sugary Sports Drinks: These can dehydrate you further and disrupt your blood sugar levels.
• Not Adjusting Sauna Frequency: Continuing to use the sauna at the same frequency as at sea level.
• Neglecting Dietary Intake: Not paying attention to their daily intake of electrolyte-rich foods.

Challenges you might face:

• Finding the Right Electrolyte Balance: Everyone’s needs are different. Experiment to find what works best for you.
• Taste Preferences: Some electrolyte drinks can taste artificial or salty. Try different brands and flavors.
• Cost: Electrolyte supplements can be expensive. Focus on whole-food sources whenever possible.
• Remembering to Hydrate: Make it a habit. Set reminders on your phone or keep a water bottle with you at all times.

Overcoming these challenges requires a proactive and informed approach.

Don’t just blindly follow trends. Understand the science behind electrolyte balance and how it’s affected by altitude and sauna use.

Tailor your hydration and dietary strategies to your individual needs and preferences.

By taking these steps, Santa Fe residents can safely enjoy the many benefits of sauna use, from detoxification to muscle recovery, without compromising their health.

Remember, it’s not just about sweating; it’s about replenishing what you lose.