Santa Fe Saunas: Altitude Dehydrating Seniors Faster?

By Franklin Everett Shaw

August 6, 2025

Forget the beach vacation; let’s talk about sweating it out in Santa Fe. Specifically, let’s dive into the world of saunas and how the unique environment of Santa Fe, New Mexico, can drastically impact your experience, especially if you’re a senior.

Santa Fe, sitting at a lung-busting 7,199 feet above sea level, presents unique challenges. The air is thinner, meaning less oxygen with each breath, and humidity is lower, leading to faster dehydration. Now, throw in a sauna, a place designed to make you sweat profusely, and you’ve got a recipe for potential trouble, particularly for older adults.

The problem is amplified because seniors are already more susceptible to dehydration. Their bodies often have a lower percentage of water, and their thirst mechanism may not be as sensitive as it once was. This means they might not realize they’re dehydrated until it’s well underway.

So, how do you enjoy the benefits of a sauna in Santa Fe without risking your health? It’s all about understanding the risks and taking proactive steps.

First, hydration is paramount. Don’t just drink water after your sauna session. Start hydrating well before you even think about stepping inside. Aim for at least eight glasses of water throughout the day leading up to your sauna.

Consider electrolyte replenishment. Plain water is good, but electrolytes like sodium, potassium, and magnesium are crucial for maintaining fluid balance. A sports drink with electrolytes, or even a pinch of sea salt in your water, can make a big difference.

Here’s a practical tip: create your own electrolyte drink. Mix water with a squeeze of lemon or lime, a pinch of sea salt, and a small amount of honey or maple syrup. This provides hydration, electrolytes, and a touch of natural sweetness.

Next, limit your sauna time. A typical sauna session might be 15-20 minutes, but in Santa Fe, especially for seniors, start with just 5-10 minutes. Pay close attention to how you feel. If you experience dizziness, lightheadedness, or nausea, exit the sauna immediately.

A common mistake is pushing yourself too hard. Don’t try to “tough it out.” Listen to your body. It’s telling you something important.

Consider the type of sauna. Infrared saunas, which heat the body directly rather than heating the air, might be a gentler option. They operate at lower temperatures, reducing the risk of overheating and dehydration.

Be aware of medications. Many medications, particularly diuretics (water pills) for high blood pressure, can exacerbate dehydration. If you’re taking any medications, talk to your doctor about whether sauna use is safe for you and if any adjustments to your medication are needed.

A specific example: many seniors in Santa Fe take medications for altitude sickness. These medications can sometimes have diuretic effects, further increasing the risk of dehydration in a sauna.

Another challenge is the dry air itself. Santa Fe’s arid climate constantly pulls moisture from your body. Using a humidifier in your home can help combat this baseline dehydration, making you better prepared for a sauna session.

Think about alternative heat therapies. If saunas are too intense, consider a warm bath or shower. These provide some of the benefits of heat therapy without the extreme dehydration risk.

Here’s a step-by-step guide to safe sauna use in Santa Fe for seniors:

1. Consult your doctor: Discuss your plans to use a sauna, especially if you have any underlying health conditions or are taking medications.
2. Hydrate: Drink plenty of water throughout the day leading up to your sauna session.
3. Electrolytes: Replenish electrolytes with a sports drink or homemade electrolyte solution.
4. Limit time: Start with 5-10 minute sessions and gradually increase as tolerated.
5. Listen to your body: Exit the sauna immediately if you feel dizzy, lightheaded, or nauseous.
6. Cool down gradually: Avoid sudden temperature changes.
7. Rehydrate: Continue to drink water and replenish electrolytes after your sauna session.
8. Consider alternatives: If saunas are too intense, explore other heat therapy options.

A real-world scenario: Maria, a 70-year-old Santa Fe resident, loved using the sauna at her local gym. However, after a few sessions, she started experiencing dizziness and headaches. She realized she wasn’t drinking enough water and wasn’t replenishing electrolytes. After adjusting her hydration strategy and shortening her sauna sessions, she was able to enjoy the sauna safely.

Don’t underestimate the power of acclimatization. If you’re new to Santa Fe, give your body time to adjust to the altitude before using a sauna. This can take several weeks.

A common pitfall is assuming that because you’ve used saunas safely at sea level, you can do the same in Santa Fe. The altitude changes everything.

Finally, be mindful of the social aspect. It’s easy to get caught up in conversation and lose track of time. Set a timer and stick to it.

Sauna use in Santa Fe, especially for seniors, requires a thoughtful and cautious approach. By understanding the risks and taking proactive steps, you can enjoy the benefits of heat therapy without compromising your health. Remember, it’s not about how long you can stay in the sauna; it’s about how safely you can enjoy it.