Taos Tans: Altitude Lies About Summer Electrolytes?

By Franklin Everett Shaw

February 9, 2026

The crisp mountain air bites at your cheeks, a stark contrast to the sun beating down. You’re halfway up Wheeler Peak, or maybe just strolling around the Taos Plaza, feeling that familiar fatigue creep in. It’s not just the altitude; it’s likely your electrolytes are taking a beating. Many active adults in Taos underestimate the unique physiological demands of this high-altitude desert environment. Let’s cut through the confusion and get you feeling your best, whether you’re hiking, biking, or simply enjoying the Land of Enchantment.

Taos, New Mexico, presents a trifecta of challenges: high altitude, intense sun, and dry air. These conditions conspire to deplete your body of essential electrolytes faster than you might expect. Electrolytes – sodium, potassium, magnesium, and calcium – are crucial for nerve and muscle function, hydration, and overall cellular health. When these minerals become imbalanced, performance suffers, and serious health risks can arise.

Altitude throws a wrench into the works. At higher elevations, your body works harder to oxygenate your blood. This increased respiration rate leads to greater fluid loss through breathing. The kidneys also respond to lower oxygen levels by increasing urine production, further contributing to dehydration and electrolyte loss.

The “Taos Tan” is a deceptive badge of honor. The intense sun at altitude accelerates sweat production, leading to significant sodium loss. Many visitors and even long-time residents underestimate the power of the sun here, resulting in sunburns that further exacerbate dehydration and electrolyte imbalances. Sunburned skin loses its ability to regulate fluid loss effectively.

Dehydration is the enemy. It’s not just about drinking water; it’s about drinking the right water, and enough of it. Plain water alone can actually dilute your electrolyte levels further, especially if you’re sweating a lot. Think of it like this: you’re not just thirsty; you’re thirsty and salty.

So, what’s the solution? A proactive hydration and electrolyte replenishment strategy is key. This isn’t a one-size-fits-all approach; it requires understanding your individual needs and activity levels.

First, let’s talk hydration. Start hydrating before you even feel thirsty. Carry a water bottle with you at all times and sip regularly throughout the day. Aim for at least half a gallon of water daily, and increase that amount significantly when engaging in physical activity. Consider adding electrolyte tablets or powders to your water.

Now, about those electrolytes. Cid’s Market in Taos carries a variety of electrolyte supplements, from pre-mixed sports drinks to individual electrolyte tablets. Look for options that contain a balanced blend of sodium, potassium, magnesium, and calcium. Avoid sugary sports drinks that can lead to energy crashes and further dehydration. Instead, opt for low-sugar or sugar-free options.

Taos Diner, a local favorite, offers a great example of how to incorporate electrolytes into your diet. Their menu features dishes with naturally occurring electrolytes, like soups and stews rich in sodium and potassium. You can also ask for a side of pickles, which are surprisingly high in sodium. Don’t be afraid to add a pinch of sea salt to your meals, especially after a strenuous hike.

Here’s a practical step-by-step guide to electrolyte management in Taos:

1. Assess your needs: Consider your activity level, the weather conditions, and your individual sweat rate. Are you planning a multi-day backpacking trip, or just a leisurely stroll through town?
2. Hydrate strategically: Start hydrating the day before your activity. Drink electrolyte-enhanced water throughout the day, and continue to hydrate during and after your activity.
3. Choose the right supplements: Experiment with different electrolyte supplements to find one that works best for you. Pay attention to the sodium content, as this is often the most depleted electrolyte during exercise.
4. Listen to your body: Pay attention to the signs of electrolyte imbalance, such as muscle cramps, fatigue, headache, and nausea. If you experience any of these symptoms, stop your activity and replenish your electrolytes immediately.
5. Don’t forget food: Incorporate electrolyte-rich foods into your diet, such as bananas (potassium), leafy greens (magnesium), and dairy products (calcium).

A common pitfall is confusing heatstroke with altitude sickness. Both conditions can present with similar symptoms, such as headache, nausea, and dizziness. However, heatstroke is a medical emergency that requires immediate cooling and hydration. Altitude sickness, on the other hand, may require descent to a lower elevation.

Here’s how to differentiate between the two:

• Heatstroke: Characterized by a high body temperature (above 104°F), hot, dry skin (or profuse sweating), confusion, and rapid heartbeat.
• Altitude sickness: Characterized by headache, nausea, fatigue, dizziness, and shortness of breath. Symptoms typically worsen with increasing altitude.

If you suspect heatstroke, seek immediate medical attention. Cool the person down by applying cold water or ice packs to their skin, and get them to a cooler environment. For altitude sickness, descend to a lower elevation and rest. Hydrate with electrolyte-enhanced water and avoid strenuous activity.

Another challenge is over-supplementation. It’s possible to consume too many electrolytes, which can lead to its own set of problems. Excessive sodium intake, for example, can cause high blood pressure and fluid retention. Always follow the recommended dosage on electrolyte supplements, and consult with a healthcare professional if you have any concerns.

Remember, acclimatization is key. If you’re new to Taos, give your body time to adjust to the altitude. Start with light activities and gradually increase the intensity as you become more acclimated. Avoid alcohol and caffeine, as these can dehydrate you further.

Finally, be mindful of the deceptive nature of the “Taos Tan.” Wear sunscreen with a high SPF, even on cloudy days. Protect your skin with clothing, such as long sleeves and a hat. Avoid prolonged sun exposure, especially during the peak hours of the day.

By understanding the unique challenges of the Taos environment and implementing a proactive hydration and electrolyte management strategy, you can enjoy all that this beautiful region has to offer without compromising your health and well-being. So, grab your water bottle, pack your electrolytes, and get out there and explore! Just remember to listen to your body and stay hydrated. Your Taos adventure awaits.