Taos Tap: Altitude Lies Crashing Creatine?
By Franklin Everett ShawForget the Instagram influencers posing by turquoise jewelry. The real Taos magic isn’t about aesthetics; it’s about pushing your limits in a place where the air itself challenges you. But can that “Taos Tap” – that supposed energy surge from the altitude – really help you overcome the potential downsides of creatine, especially dehydration, when you’re training hard? Let’s dive into the science, separate fact from fiction, and build a hydration strategy that works for athletes tackling the mountains of northern New Mexico.
Creatine is a naturally occurring compound that helps supply energy to muscle cells. It’s one of the most researched and effective supplements for increasing muscle mass and strength. However, a common concern, especially in dry, high-altitude environments like Taos, is its potential to cause dehydration.
The theory behind creatine and dehydration stems from its mechanism of action. Creatine draws water into muscle cells, which can theoretically leave less water available for other bodily functions. This is why some people experience gastrointestinal issues or muscle cramps when starting creatine supplementation.
But here’s the crucial point: studies have shown that creatine supplementation, when combined with adequate hydration, does not typically lead to dehydration or muscle cramps. The key is that adequate hydration part.
Now, let’s talk about Taos. At an elevation of nearly 7,000 feet, Taos presents unique challenges. The air is thinner, meaning less oxygen is available, and the humidity is significantly lower, leading to increased fluid loss through respiration and sweat. This is where the “Taos Tap” myth comes in. While the altitude might provide a temporary feeling of euphoria or increased energy due to hormonal responses, it doesn’t magically counteract dehydration. In fact, it exacerbates it.
So, can you safely use creatine in Taos? Absolutely, but you need a strategic approach to hydration.
Here’s a step-by-step hydration plan tailored for athletes in high-altitude environments like Taos:
Baseline Hydration: Start your day well-hydrated. Aim to drink at least half your body weight in ounces of water before you even begin training. For example, a 150-pound person should drink at least 75 ounces of water.
Electrolyte Balance: Water alone isn’t enough. You need electrolytes like sodium, potassium, and magnesium to help your body retain fluids. Consider adding an electrolyte supplement to your water or consuming electrolyte-rich foods like bananas, spinach, and avocados.
Pre-Workout Hydration: Drink 16-20 ounces of water with electrolytes 1-2 hours before your workout. This will ensure you’re adequately hydrated before you even start sweating.
During-Workout Hydration: Sip on water or an electrolyte drink throughout your workout. Aim for 4-8 ounces every 15-20 minutes, adjusting based on your sweat rate and the intensity of your training.
Post-Workout Rehydration: Replenish the fluids you lost during your workout. Weigh yourself before and after training to determine your fluid loss. For every pound lost, drink 20-24 ounces of fluid.
Monitor Urine Color: Your urine color is a good indicator of your hydration status. Aim for a pale yellow color. Dark yellow or amber urine indicates dehydration.
Listen to Your Body: Pay attention to your body’s signals. If you feel thirsty, drink. If you experience muscle cramps or dizziness, stop training and rehydrate.
A common mistake athletes make is relying solely on thirst as an indicator of hydration. By the time you feel thirsty, you’re already dehydrated. Proactive hydration is key, especially in Taos.
Another pitfall is over-reliance on sugary sports drinks. While they provide electrolytes, they can also lead to energy crashes and digestive issues. Opt for lower-sugar or sugar-free electrolyte options.
Let’s consider a case study: A trail runner training for the Taos Mesa Marathon. This runner, let’s call him Miguel, started taking creatine to improve his endurance. Initially, he experienced muscle cramps during his long runs. He realized he wasn’t adequately hydrating, especially given the altitude and dry climate. Miguel implemented the hydration plan outlined above, focusing on electrolyte balance and consistent fluid intake. The result? He eliminated the muscle cramps and improved his performance significantly.
Debunking altitude sickness myths is also crucial. Altitude sickness, or acute mountain sickness (AMS), is caused by the reduced oxygen levels at high altitudes. Symptoms include headache, nausea, fatigue, and dizziness. While dehydration can worsen AMS symptoms, creatine itself does not cause altitude sickness. The best way to prevent AMS is to ascend gradually, stay hydrated, and avoid strenuous activity during the first few days at altitude.
In conclusion, the “Taos Tap” is not a substitute for proper hydration. Creatine can be a valuable supplement for athletes training in high-altitude environments like Taos, but it requires a strategic approach to hydration. By following the steps outlined above, you can safely and effectively use creatine to enhance your performance while minimizing the risk of dehydration and other potential side effects. Remember, listen to your body, stay hydrated, and enjoy the challenge of training in the beautiful, albeit demanding, landscape of Taos, New Mexico.