**Santa Fe Sauna: Altitude Lies Burning B Savings?**
By Franklin Everett ShawThe crisp mountain air of Santa Fe, New Mexico, is invigorating, but it can also be a challenge. Many newcomers, and even long-time residents, find themselves battling altitude sickness. While there’s no magic bullet, could the ancient practice of sauna bathing offer a surprising advantage?
Let’s dive into how Santa Feans can leverage dry saunas, readily available in our city, to potentially ease altitude acclimatization.
Altitude sickness, or acute mountain sickness (AMS), occurs when you ascend to a high altitude too quickly. The lower air pressure means less oxygen is available, leading to symptoms like headache, nausea, fatigue, and shortness of breath. Santa Fe sits at a lofty 7,199 feet (2,194 meters) above sea level, making it a prime location for experiencing these effects.
One key adaptation to altitude is increased red blood cell production. Red blood cells carry oxygen throughout the body. The body responds to lower oxygen levels by producing more of them. This process, called erythropoiesis, takes time, typically weeks.
Here’s where saunas come in. Studies suggest that regular sauna use can stimulate erythropoiesis. The heat stress experienced in a sauna mimics, to some extent, the physiological stress of high altitude. This triggers the body to produce more red blood cells, potentially pre-acclimatizing you to the thinner air.
Dry saunas, common in Santa Fe gyms and spas, are particularly relevant. These saunas use heated rocks or electric heaters to raise the air temperature, typically between 150°F and 195°F (65°C and 90°C). The dry heat promotes sweating, which helps the body cool down, but also places a demand on the cardiovascular system.
So, how can Santa Fe residents use saunas to combat altitude sickness?
First, hydration is paramount. The dry air of Santa Fe already contributes to dehydration, and saunas exacerbate this. Drink plenty of water before, during, and after your sauna sessions. Consider adding electrolytes to your water to replenish those lost through sweat.
Second, start slowly and gradually increase exposure. Don’t jump into a 20-minute sauna session on your first try. Begin with 5-10 minutes and gradually increase the duration as your body adapts. Listen to your body and exit the sauna if you feel dizzy, nauseous, or unwell.
Third, consistency is key. Aim for regular sauna sessions, ideally 2-3 times per week. This consistent heat exposure is what helps stimulate red blood cell production over time. Don’t expect immediate results; acclimatization takes time.
Fourth, consider the timing. Avoid strenuous activity immediately before or after your sauna session. Give your body time to recover and rehydrate.
Let’s look at some local Santa Fe sauna options. Many gyms, such as the Santa Fe Spa and Fitness, and the Genoveva Chavez Community Center, offer dry saunas as part of their membership packages. Day passes are often available for those who don’t want a full membership. Standalone spas, like Sunrise Springs Spa Resort, also offer sauna experiences, often with additional amenities like cold plunge pools. Pricing varies widely, from around $20 for a day pass at a community center to hundreds of dollars for a spa day.
However, there are crucial safety precautions to consider, especially given the prevalence of certain health conditions in high-altitude environments.
- Heart conditions: High altitude can strain the cardiovascular system. Sauna use further increases heart rate and blood pressure. If you have any heart condition, consult your doctor before using a sauna.
- Respiratory issues: Conditions like asthma or COPD can be exacerbated by the dry heat of a sauna. Talk to your doctor about whether sauna use is safe for you.
- Dehydration: As mentioned earlier, dehydration is a major concern. Be vigilant about staying hydrated, especially in Santa Fe’s dry climate.
- Pregnancy: Pregnant women should avoid saunas due to the risk of overheating.
A common mistake is overdoing it too quickly. People often feel compelled to push themselves to the limit, thinking it will accelerate acclimatization. This can backfire, leading to dehydration, heat exhaustion, and potentially worsening altitude sickness symptoms. The key is to be patient and listen to your body.
Another pitfall is neglecting hydration. It’s not enough to drink a glass of water after your sauna session. You need to be consistently hydrating throughout the day, especially on days you use the sauna.
Finally, don’t rely solely on saunas for altitude acclimatization. They can be a helpful tool, but they’re not a substitute for other strategies like:
- Gradual ascent: If possible, ascend to Santa Fe gradually, spending a few days at a lower altitude before arriving.
- Avoiding strenuous activity: Limit strenuous activity during your first few days at altitude.
- Eating a healthy diet: A balanced diet can help your body adapt to the altitude.
- Avoiding alcohol and caffeine: These substances can dehydrate you and worsen altitude sickness symptoms.
Consider this scenario: A new resident, moving from sea level in Galveston, Texas, to Santa Fe, is eager to explore the local hiking trails. Knowing the risks of altitude sickness, they start incorporating regular sauna sessions into their routine a few weeks before the move. They begin with short sessions and gradually increase the duration, while diligently hydrating. Upon arriving in Santa Fe, they still take it easy for the first few days, but they find that their acclimatization is smoother and faster than expected, allowing them to enjoy the trails sooner.
In conclusion, for Santa Fe residents, dry saunas can be a valuable tool in the fight against altitude sickness. By understanding the science behind acclimatization, following safety precautions, and incorporating sauna use into a comprehensive strategy, you can enjoy all that our beautiful high-altitude city has to offer. Remember to consult with your doctor before starting any new health regimen, especially if you have pre-existing conditions.