Santa Fe Hikes: Altitude Sun Burning Lipids Faster?
By Franklin Everett ShawForget the Instagram-filtered sunsets and the “find yourself” platitudes. Let’s talk about something real: how hiking the trails around Santa Fe, New Mexico, is actually affecting your body, and how to make it work for you, not against you. We’re diving deep into the physiological nitty-gritty, ditching the generic advice for hyper-specific strategies.
Santa Fe sits at a lung-busting 7,200 feet. That altitude isn’t just a number; it’s a physiological game-changer.
At that elevation, your body faces a significant challenge: less oxygen. This forces your system to adapt, and that adaptation impacts everything from calorie burn to how your body uses fat for fuel.
Let’s break it down, starting with calorie expenditure.
Hiking at altitude definitely burns more calories than at sea level. The reduced oxygen forces your body to work harder to perform the same activities. Your heart rate increases, your breathing becomes more labored, and your metabolism kicks into overdrive.
But here’s the catch: this increased calorie burn isn’t a free pass to gorge on green chile cheeseburgers. Your body is under stress, and fueling it properly is crucial.
Instead of simple carbs, focus on complex carbohydrates and healthy fats. Think quinoa, sweet potatoes, avocados, and nuts. These provide sustained energy and support fat oxidation, which is our next topic.
Fat oxidation, or the process of burning fat for fuel, is significantly influenced by altitude. Studies have shown that prolonged exposure to altitude can increase fat oxidation, especially during exercise.
This is where strategic nutrition comes in. To maximize fat burning on those Dale Ball Trails, consider incorporating medium-chain triglycerides (MCTs) into your diet. MCT oil, easily added to coffee or smoothies, is rapidly absorbed and metabolized, providing a quick source of energy that encourages your body to tap into fat stores.
However, don’t overdo it. Too much MCT oil can lead to digestive distress, especially when you’re already dealing with the physiological stress of altitude. Start with a small dose (around one tablespoon) and gradually increase as tolerated.
Now, let’s talk about the silent killer of Santa Fe hikes: the sun.
The sun in Santa Fe is brutal. The thinner atmosphere at high altitude means less protection from harmful UV rays. Sunburn isn’t just a cosmetic issue; it’s a significant physiological stressor that can impair your performance and increase your risk of skin cancer.
Forget the SPF 30 you use at the beach. You need SPF 50 or higher, and you need to apply it correctly.
Here’s the secret: apply sunscreen before you even leave the house, at least 30 minutes before sun exposure. This allows the sunscreen to bind to your skin. Don’t skimp! Use about an ounce (a shot glass full) to cover your entire body.
Reapply every two hours, or more frequently if you’re sweating heavily. And don’t forget often-neglected areas like your ears, the back of your neck, and the tops of your feet.
Consider using a mineral-based sunscreen containing zinc oxide or titanium dioxide. These are generally considered safer for your skin and the environment.
Beyond sunscreen, protective clothing is essential. Wear a wide-brimmed hat to shield your face and neck, and consider lightweight, long-sleeved shirts and pants. Look for clothing with a UPF (Ultraviolet Protection Factor) rating.
Finally, let’s address hydration.
Altitude increases your fluid loss through respiration and perspiration. Dehydration can exacerbate altitude sickness and impair your performance.
The standard “drink eight glasses of water a day” advice simply doesn’t cut it in Santa Fe. You need to be more proactive about hydration.
Start hydrating before your hike. Drink plenty of water in the days leading up to your adventure. During your hike, aim to drink at least one liter of water per hour, especially if you’re hiking in hot weather.
Consider adding electrolytes to your water. Electrolytes like sodium, potassium, and magnesium are lost through sweat and are crucial for maintaining fluid balance and muscle function.
Avoid sugary sports drinks, which can actually dehydrate you. Instead, opt for electrolyte tablets or powders that you can add to your water.
A common mistake is waiting until you feel thirsty to drink. Thirst is a sign that you’re already dehydrated. Drink regularly, even if you don’t feel thirsty.
Here’s a practical tip: carry a hydration pack with a built-in reservoir and hose. This makes it easy to sip water continuously throughout your hike.
Hiking in Santa Fe is an incredible experience, but it’s crucial to understand the physiological challenges and adapt your strategies accordingly. By focusing on proper nutrition, sun protection, and hydration, you can maximize your fitness benefits and minimize your risk of injury.
Don’t just hike; hike smart.