Taos Tea: Altitude Lies Wrecking Electrolytes?

By Franklin Everett Shaw

January 4, 2026

The thin air hits you first. It’s not just a feeling; it’s a tangible shift, a subtle pressure in your chest as you step out of the car in Taos, New Mexico. You’re at 6,969 feet above sea level, and your body is already working harder than it was just hours ago. But the real challenge isn’t just the altitude itself; it’s how that altitude messes with your hydration and electrolytes, turning a potentially amazing trip into a battle against altitude sickness.

Taos, with its stunning landscapes and vibrant art scene, shouldn’t be remembered for headaches and nausea. It should be remembered for its beauty. So, let’s arm you with the knowledge to conquer the altitude and truly enjoy everything this unique New Mexican town has to offer.

The problem in Taos isn’t just less oxygen; it’s a cascade of physiological changes. Your body responds to the lower oxygen levels by increasing your breathing rate. This, in turn, leads to greater fluid loss through respiration. The dry desert air of New Mexico exacerbates this dehydration.

Increased respiration isn’t the only culprit. At altitude, your kidneys work overtime to excrete bicarbonate, a base, to compensate for the respiratory alkalosis (increased blood pH) caused by rapid breathing. This process pulls electrolytes, particularly sodium and potassium, along with it, leading to imbalances.

These electrolyte imbalances are the root cause of many altitude sickness symptoms. Sodium deficiency can cause headaches, nausea, and fatigue. Potassium loss can lead to muscle weakness and cramping. Magnesium, often overlooked, is crucial for muscle function and energy production; its depletion can worsen fatigue and contribute to insomnia, a common complaint at altitude.

So, how do you combat this? It’s not just about drinking more water. It’s about strategic hydration and electrolyte replenishment.

First, understand your baseline. Before you even arrive in Taos, start pre-hydrating. Drink plenty of water in the days leading up to your trip. Consider adding a pinch of sea salt to your water to help retain fluids.

Upon arrival, don’t chug a gallon of water. Sip consistently throughout the day. Aim for clear or pale yellow urine. Dark yellow urine is a sign of dehydration.

Now, let’s talk about the “Taos Tea.” This isn’t your grandma’s chamomile. This is a custom-blended electrolyte drink designed to combat the specific challenges of the Taos climate.

Here’s a basic recipe, easily adaptable based on your preferences and what’s available at Cid’s Food Market, a local co-op known for its natural and organic offerings:

• 1 liter of filtered water (Taos water is generally safe, but filtered is always a good idea).
• 1/4 teaspoon of Himalayan pink salt (provides sodium and trace minerals).
• 1/4 teaspoon of potassium chloride (available as a salt substitute at Cid’s).
• 1/4 teaspoon of magnesium citrate powder (also available at Cid’s; start with a smaller amount if you’re sensitive to magnesium).
• Juice of 1/2 lime or lemon (adds flavor and vitamin C, which can help with altitude adaptation).
• Optional: A small amount of raw honey or maple syrup for sweetness and energy.

Mix all ingredients thoroughly and sip throughout the day. Adjust the amounts based on your activity level and how you feel. If you’re hiking or engaging in strenuous activity, you’ll need more electrolytes.

But the Taos Tea is just a starting point. Let’s delve deeper into specific electrolyte strategies.

Sodium: Don’t be afraid of salt. Many people are overly concerned about sodium intake, but at altitude, your body needs more. Add a pinch of salt to your meals, especially if you’re sweating. Consider salty snacks like pretzels or salted nuts.

Potassium: Bananas are a good source, but they’re not always practical for travel. Look for potassium-rich foods at Cid’s, such as spinach, sweet potatoes, and avocados. The potassium chloride in the Taos Tea is a more direct way to replenish this crucial electrolyte.

Magnesium: This is where many people fall short. Magnesium deficiency is common, and altitude exacerbates it. Magnesium citrate is a good option, but it can have a laxative effect. Magnesium glycinate is a gentler alternative. Consider taking a magnesium supplement before bed to improve sleep quality.

Calcium: While not directly affected by altitude to the same extent as sodium, potassium, and magnesium, calcium plays a vital role in muscle function and nerve transmission. Ensure you’re getting enough calcium through your diet or supplements. Dairy products, leafy green vegetables, and fortified plant-based milks are good sources.

Beyond electrolytes, consider these additional strategies:

• Iron: Low iron levels can worsen altitude sickness. If you’re prone to anemia, talk to your doctor about iron supplementation.
• Antioxidants: Altitude increases oxidative stress. Consume plenty of antioxidant-rich foods like berries, dark chocolate, and green tea.
• Avoid alcohol and caffeine: These are diuretics that can worsen dehydration. If you do consume them, do so in moderation and compensate with extra fluids and electrolytes.
• Acclimatize gradually: Don’t try to do too much too soon. Give your body time to adjust to the altitude.
• Listen to your body: If you’re feeling unwell, rest and hydrate. Don’t push yourself.

A common mistake is waiting until you feel symptoms to start hydrating and replenishing electrolytes. Prevention is key. Start before you arrive and continue throughout your stay.

Another pitfall is relying solely on sports drinks. While they contain electrolytes, they’re often high in sugar and artificial ingredients. The Taos Tea allows you to control the ingredients and tailor the recipe to your specific needs.

Finally, don’t underestimate the power of rest. Altitude puts a strain on your body. Get plenty of sleep and avoid overexertion.

By understanding the physiological challenges of high altitude in Taos and implementing these strategic hydration and electrolyte strategies, you can minimize the risk of altitude sickness and maximize your enjoyment of this beautiful and unique destination. So, pack your electrolytes, sip your Taos Tea, and get ready to explore!