Taos Altitude: Air Stealing Summer Lashes?
By Franklin Everett ShawThe thin air of Taos, New Mexico, isn’t just a scenic backdrop; it’s a physiological challenge, especially during the summer months when active individuals are pushing their limits. Many visitors and even long-time residents underestimate the impact of altitude on their bodies, leading to frustrating plateaus in performance, debilitating altitude sickness, and prolonged recovery times. But with the right knowledge and strategies, you can thrive in this high-altitude environment and enjoy all that Taos has to offer.
Taos sits at a breathtaking 6,969 feet (2,124 meters) above sea level. This elevation significantly reduces the partial pressure of oxygen in the air. This means that with every breath, your body takes in less oxygen compared to sea level.
This oxygen deficit triggers a cascade of physiological responses. Initially, your heart rate and breathing rate increase to compensate. Over time, your body adapts by producing more red blood cells to carry more oxygen. This process, known as acclimatization, takes time and can be significantly impacted by your activity level, hydration, and overall health.
Summer in Taos presents unique challenges. The dry air exacerbates dehydration, further hindering oxygen delivery to muscles. The intense sun increases the risk of sunburn and heat exhaustion, compounding the stress on your body.
Acclimatization is key to thriving in Taos. Don’t jump into intense workouts immediately upon arrival. Instead, gradually increase your activity level over several days or weeks. A good rule of thumb is the “climb high, sleep low” strategy. If you’re hiking, ascend to higher elevations during the day but descend to sleep at a lower altitude.
For example, if you’re planning a multi-day backpacking trip in the Taos Ski Valley (which reaches elevations above 12,000 feet), spend a few days beforehand hiking shorter trails at lower elevations around town. This allows your body to start adapting before you tackle the more challenging terrain.
Hydration is paramount. The dry air in Taos wicks away moisture, leading to rapid dehydration. Drink water consistently throughout the day, even when you don’t feel thirsty. Don’t rely solely on water; electrolyte imbalances can occur due to increased sweating.
Consider using electrolyte supplements or sports drinks to replenish sodium, potassium, and magnesium. A simple homemade electrolyte drink can be made with water, a pinch of salt, a squeeze of lemon, and a touch of honey.
Training plans need adjustment. High altitude affects your VO2 max, the maximum amount of oxygen your body can utilize during exercise. This means you’ll likely experience a decrease in performance compared to sea level.
Reduce the intensity and duration of your workouts initially. Focus on maintaining proper form and technique rather than pushing for personal bests. Incorporate more rest days into your training schedule to allow your body to recover.
Altitude sickness is a real concern. Symptoms can range from mild headaches and fatigue to severe nausea, vomiting, and shortness of breath. If you experience any of these symptoms, stop exercising immediately and descend to a lower altitude.
Mild altitude sickness can often be managed with rest, hydration, and over-the-counter pain relievers. However, severe cases may require medical attention and medication such as acetazolamide (Diamox).
Common mistakes developers make when adjusting to Taos’ altitude include:
- Ignoring the symptoms: Many people dismiss mild symptoms of altitude sickness as fatigue or dehydration. Ignoring these symptoms can lead to more severe problems.
- Overexerting themselves too soon: Jumping into intense workouts without proper acclimatization is a recipe for disaster.
- Not hydrating adequately: The dry air makes it easy to become dehydrated without realizing it.
- Underestimating the sun’s intensity: Sunburn can exacerbate the effects of altitude sickness.
To overcome these challenges:
- Listen to your body: Pay attention to any symptoms you experience and adjust your activity level accordingly.
- Start slow: Gradually increase your activity level over time.
- Hydrate constantly: Drink water throughout the day, even when you don’t feel thirsty.
- Protect yourself from the sun: Wear sunscreen, a hat, and sunglasses.
Real-world application: Imagine you’re training for the Taos Mesa Brewing Mothership Marathon, held in late summer. This race presents a significant challenge due to the altitude and the potential for hot weather.
Your training plan should incorporate the following:
- Acclimatization: Arrive in Taos at least two weeks before the race to allow your body to adjust to the altitude.
- Hydration: Practice your hydration strategy during training runs, experimenting with different electrolyte supplements.
- Pacing: Adjust your race pace based on your perceived exertion rather than relying on your usual sea-level pace.
- Sun protection: Wear sunscreen and a hat during the race.
- Listen to your body: If you experience any symptoms of altitude sickness, slow down or stop.
By understanding the effects of high altitude and implementing these strategies, you can optimize your exercise performance and recovery in Taos, New Mexico, and enjoy a healthy and active summer. Remember, patience and adaptation are your best allies in conquering the challenges of the high country.