Taos Hydration: Altitude Air Stealing Electrolytes?

By Franklin Everett Shaw

November 10, 2025

The crisp mountain air bites at your cheeks, a stark contrast to the sun beating down. You’re in Taos, New Mexico, a land of stunning beauty and breathtaking altitude. But that beauty comes with a price: dehydration and electrolyte imbalances that can leave you feeling sluggish, headachy, and far from your best. Forget generic advice about drinking more water; surviving and thriving in Taos requires a strategic, personalized approach to hydration.

The altitude in Taos, hovering around 7,000 feet, dramatically increases the rate at which your body loses fluids. This happens through increased respiration (you breathe faster and harder), perspiration (even when you don’t feel like you’re sweating), and even urination. The air is drier, too, sucking moisture from your skin and lungs. This isn’t just about feeling thirsty; it’s about a cascade of physiological effects that can impact everything from your energy levels to your cognitive function.

The biggest mistake people make is simply drinking more water. Water alone doesn’t replace the electrolytes – sodium, potassium, magnesium, and calcium – that you lose through sweat and increased respiration. In fact, drinking too much plain water can actually dilute your electrolyte levels, leading to a condition called hyponatremia, which can be dangerous.

So, what’s the solution? Personalized hydration formulas are key. Forget the one-size-fits-all sports drinks loaded with sugar and artificial ingredients. Instead, create your own electrolyte-rich concoctions tailored to your activity level and the Taos climate.

Here’s a basic recipe to get you started:

1 liter of filtered water
1/4 teaspoon of Himalayan pink salt (for sodium and trace minerals)
1/4 teaspoon of potassium chloride (available at most health food stores or online – look for “salt substitute”)
1/4 teaspoon of magnesium citrate powder (also readily available)
Juice of 1/2 lemon or lime (for flavor and added electrolytes)

Adjust the amounts based on your needs. If you’re hiking or engaging in strenuous activity, you’ll need more sodium. If you’re prone to muscle cramps, increase the magnesium. Experiment and find what works best for you.

But hydration isn’t just about what you drink; it’s also about what you eat. Taos offers a wealth of locally sourced, electrolyte-rich foods that can naturally boost your hydration levels.

Consider these options:

Green Chile: A staple of New Mexican cuisine, green chile is surprisingly high in sodium and potassium. Add it to your meals for a flavorful electrolyte boost.
Beans: Pinto beans, a common ingredient in Taos, are a good source of magnesium and potassium.
Squash: Winter squash, like butternut or acorn squash, is packed with potassium and other essential nutrients.
Prickly Pear Cactus Fruit: This local delicacy is a good source of electrolytes and antioxidants. You can find it in jams, jellies, and even fresh at local farmers’ markets.
Local Honey: Raw, local honey contains trace minerals and electrolytes, and it can help your body absorb fluids more efficiently.

Debunking common myths about hydration at high altitudes is crucial. One pervasive myth is that you only need to hydrate when you’re thirsty. By the time you feel thirsty, you’re already dehydrated. Instead, focus on proactive hydration, sipping fluids throughout the day, even when you don’t feel thirsty.

Another myth is that all sports drinks are created equal. Most commercial sports drinks are loaded with sugar and artificial ingredients, which can actually hinder hydration. Look for electrolyte supplements with minimal sugar and artificial additives, or better yet, make your own.

Speaking of supplements, Taos has several stores where you can find a variety of electrolyte supplements. Natural Grocers and Cid’s Food Market are good options. When choosing a supplement, pay attention to the electrolyte ratios. Look for a supplement that contains a balanced blend of sodium, potassium, magnesium, and calcium. Avoid supplements that are excessively high in one electrolyte and low in others.

For those on a budget, DIY electrolyte solutions are a cost-effective alternative. The recipe above is a great starting point. You can also experiment with adding other ingredients, such as coconut water (a natural source of electrolytes) or fruit juices (for added flavor and nutrients).

Here’s a more advanced DIY recipe, tailored for endurance activities in the Taos climate:

1 liter of water
1/2 teaspoon of Himalayan pink salt
1/4 teaspoon of potassium chloride
1/4 teaspoon of magnesium citrate powder
1 tablespoon of raw, local honey
Juice of 1/2 lime
1/4 cup of coconut water

This recipe provides a higher dose of electrolytes and carbohydrates to fuel your body during prolonged exertion.

One of the biggest challenges people face in Taos is adapting to the altitude. It takes time for your body to acclimatize, and during that time, you’re more susceptible to dehydration and electrolyte imbalances. Be patient with yourself, and gradually increase your activity level as you acclimatize.

Another common pitfall is forgetting to hydrate during the colder months. Even though you may not feel as thirsty in the winter, you’re still losing fluids through respiration and perspiration. Make sure to stay hydrated year-round, regardless of the temperature.

Finally, don’t underestimate the importance of listening to your body. Pay attention to the signs of dehydration, such as headache, fatigue, dizziness, and muscle cramps. If you experience any of these symptoms, stop what you’re doing and rehydrate immediately.

Living in Taos is a unique and rewarding experience. By understanding the challenges of altitude-related dehydration and electrolyte imbalances, and by implementing a personalized hydration strategy, you can thrive in this beautiful and challenging environment. Remember, it’s not just about drinking more water; it’s about replenishing the electrolytes your body needs to function optimally. So, embrace the Taos lifestyle, stay hydrated, and enjoy all that this amazing place has to offer.