Santa Fe's Saunas: Dehydration's Desert Heart Attack Risk?

By Franklin Everett Shaw

August 8, 2025

The dry air of Santa Fe, New Mexico, offers a unique challenge to sauna enthusiasts. The combination of high altitude and low humidity can quickly lead to dehydration, turning a relaxing ritual into a health risk. But with the right knowledge and precautions, you can enjoy the benefits of sauna use safely and effectively.

This guide is designed specifically for Santa Fe sauna users. It will help you understand the risks of dehydration in our unique climate, recognize the warning signs, and implement strategies to stay hydrated and healthy. We’ll also cover local resources and the importance of consulting with healthcare professionals familiar with the specific challenges of high-altitude living.

Dehydration is more than just feeling thirsty. It’s a condition where your body loses more fluids than it takes in, disrupting the balance of electrolytes crucial for proper bodily function. In Santa Fe, this process is accelerated by the dry air, which wicks away moisture from your skin and lungs.

Sauna use further exacerbates this issue. The intense heat causes you to sweat profusely, leading to a rapid loss of both water and electrolytes like sodium, potassium, and magnesium. This combination can be particularly dangerous, potentially leading to dizziness, muscle cramps, and, in severe cases, heart attack.

Recognizing the signs of dehydration is the first step in preventing serious health problems. Don’t wait until you feel parched. Thirst is often a late indicator.

Pay attention to these early warning signs:

Headache
Dizziness or lightheadedness
Muscle cramps, especially in the legs
Dark urine (a healthy hydrated person will have pale yellow urine)
Fatigue or weakness
Dry mouth and skin

If you experience any of these symptoms during or after a sauna session, take immediate action.

Prevention is always better than cure. Here’s a step-by-step guide to staying hydrated before, during, and after your sauna sessions in Santa Fe:

Pre-Sauna Hydration: Start hydrating well before you even think about entering the sauna. Drink at least 16-20 ounces of water with electrolytes in the hour leading up to your session. Consider using electrolyte tablets or powders readily available at local stores like Natural Grocers or Sprouts. Avoid sugary drinks, as they can actually worsen dehydration.
Electrolyte Balance: Plain water isn’t always enough. You need to replenish the electrolytes you lose through sweat. Look for electrolyte drinks that contain sodium, potassium, and magnesium. Coconut water is a natural source of electrolytes and can be a good option.
During-Sauna Hydration: Bring a water bottle into the sauna with you. Sip on water or an electrolyte drink throughout your session. Don’t gulp it down; small, frequent sips are more effective.
Post-Sauna Rehydration: Continue hydrating after your sauna session. Aim to drink at least 20-24 ounces of water with electrolytes over the next few hours. Monitor your urine color to ensure you’re adequately rehydrated.
Listen to Your Body: Pay attention to how you feel. If you start to feel dizzy or unwell, exit the sauna immediately and rehydrate. Don’t push yourself too hard.

A common mistake is thinking that drinking a large amount of water after feeling dehydrated will solve the problem. It’s crucial to be proactive and maintain hydration levels before dehydration sets in. Another pitfall is relying solely on water without replenishing electrolytes. This can lead to hyponatremia, a dangerous condition where sodium levels in the blood become too low.

Consider this scenario: You’re a regular at Body of Santa Fe, enjoying their sauna after a workout. You feel a bit tired but attribute it to the exercise. You enter the sauna without pre-hydrating adequately. Halfway through your session, you start feeling dizzy and experience muscle cramps in your legs. This is a clear sign of dehydration.

Here’s what you should do:

Immediately exit the sauna.
Find a cool place to sit or lie down.
Slowly sip on an electrolyte drink.
Apply a cool compress to your forehead or neck.
If your symptoms don’t improve within a few minutes, seek medical attention.

Santa Fe offers several resources to help you stay hydrated and healthy. Several IV hydration clinics, such as Revive Day Spa, offer intravenous electrolyte infusions for rapid rehydration. These can be particularly helpful if you’re experiencing severe dehydration symptoms.

It’s also crucial to consult with a healthcare provider familiar with the challenges of living in Santa Fe’s high-altitude environment. They can provide personalized advice on hydration strategies and help you identify any underlying health conditions that may increase your risk of dehydration.

Don’t underestimate the impact of altitude on hydration. At higher elevations, your body works harder to maintain oxygen levels, leading to increased respiration and fluid loss. This effect is amplified in the dry Santa Fe air.

Remember, sauna use can be a beneficial practice when done safely. By understanding the risks of dehydration and implementing proactive hydration strategies, you can enjoy the benefits of sauna use without compromising your health. Stay informed, stay hydrated, and listen to your body.