Taos Tech: Altitude Lies Crashing Summer Steps?

By Franklin Everett Shaw

May 5, 2026

Forget the treadmill. Forget the elliptical. If you’re an active adult living in Taos, New Mexico, or any high-altitude town, your summer fitness routine needs a serious altitude adjustment. We’re not talking about just slowing down; we’re talking about understanding how the thin air and intense sun impact your body and how to adapt for optimal wellness. This isn’t your average fitness blog post; this is your survival guide to thriving above sea level.

Taos, nestled in the Sangre de Cristo Mountains, sits at a breathtaking 6,969 feet. That altitude, while stunning, presents unique challenges to your fitness goals. Lower oxygen levels mean your body has to work harder, even for simple tasks like walking. Increased UV radiation can quickly lead to sunburn and long-term skin damage. Let’s dive into how to navigate these challenges and make the most of your active summer in Taos.

First, let’s tackle the oxygen issue. At high altitude, the partial pressure of oxygen is lower, meaning less oxygen is available to your muscles. This leads to faster fatigue and a higher heart rate at any given exertion level. A common mistake is to maintain your sea-level step goals without adjusting for this physiological change. This can lead to overexertion, altitude sickness, and a general feeling of being drained.

So, how do you adjust your step goals? A good starting point is to reduce your daily step goal by 10-20%. If you typically aim for 10,000 steps, try 8,000-9,000 steps initially. This isn’t a hard and fast rule; it’s a starting point. The key is to listen to your body.

Here’s a practical example: Let’s say you’re used to walking 3 miles a day at sea level. In Taos, start with 2.5 miles and monitor your heart rate. If your heart rate is significantly higher than usual for that distance, reduce it further. A heart rate monitor is your best friend in this situation.

Speaking of heart rate, understanding your target heart rate zones is crucial. Forget the generic “220 minus your age” formula. It’s outdated and inaccurate. Instead, consider a more personalized approach. A simple test involves finding your resting heart rate (RHR) and then performing a moderately intense activity, like brisk walking uphill for 10 minutes. Note your heart rate at the end of the 10 minutes. This gives you a rough estimate of your heart rate response to exertion at altitude.

Now, let’s talk about altitude simulation training. While it might sound like something only elite athletes do, altitude simulation can be beneficial for anyone adjusting to high altitude. This involves using devices like altitude tents or masks to simulate lower oxygen levels. While a full-blown altitude tent might be overkill, intermittent hypoxic training (IHT) using a mask can be a viable option.

IHT involves breathing air with reduced oxygen levels for short periods, followed by periods of normal breathing. This stimulates your body to produce more red blood cells, improving oxygen delivery. A typical IHT protocol might involve 5-minute intervals of hypoxic breathing followed by 5-minute intervals of normal breathing, repeated for 30-60 minutes, several times a week. Consult with a healthcare professional before starting IHT, especially if you have any underlying health conditions.

Hydration is another critical factor. The air in Taos is dry, leading to increased fluid loss through respiration and perspiration. Dehydration exacerbates the effects of altitude sickness. Aim to drink at least 3-4 liters of water per day, even if you don’t feel thirsty. Carry a water bottle with you at all times and sip on it throughout the day. Avoid sugary drinks and excessive caffeine, as they can dehydrate you further.

Now, let’s address the sun. Taos gets intense sun, especially during the summer months. UV radiation increases with altitude, meaning you’re at a higher risk of sunburn and skin damage. Sunscreen is non-negotiable. Use a broad-spectrum sunscreen with an SPF of 30 or higher and apply it liberally 30 minutes before going outside. Reapply every two hours, or more frequently if you’re sweating or swimming.

Don’t forget about protective clothing. Wear a wide-brimmed hat to shield your face and neck. Sunglasses are essential to protect your eyes from UV damage. Lightweight, long-sleeved shirts and pants can provide additional protection from the sun.

Altitude sickness is a real concern. Symptoms can range from mild headaches and fatigue to severe nausea and vomiting. The best way to prevent altitude sickness is to ascend gradually. If you’re flying into Taos, take it easy for the first few days. Avoid strenuous activity and allow your body to acclimatize.

If you start to experience symptoms of altitude sickness, stop what you’re doing and rest. Drink plenty of fluids and avoid alcohol. If your symptoms are severe, seek medical attention. Acetazolamide (Diamox) is a medication that can help prevent and treat altitude sickness, but it should only be taken under the supervision of a doctor.

Here’s a step-by-step guide to adjusting your summer fitness routine in Taos:

1. Consult your doctor: Before starting any new fitness program, especially at high altitude, consult with your doctor.
2. Reduce your step goal: Start by reducing your daily step goal by 10-20%.
3. Monitor your heart rate: Use a heart rate monitor to track your heart rate during exercise.
4. Hydrate: Drink at least 3-4 liters of water per day.
5. Protect yourself from the sun: Use sunscreen, wear a hat and sunglasses, and wear protective clothing.
6. Ascend gradually: If you’re flying into Taos, take it easy for the first few days.
7. Listen to your body: Pay attention to your body and stop if you start to experience symptoms of altitude sickness.
8. Consider altitude simulation training: Talk to your doctor about whether altitude simulation training is right for you.

Living and staying active in Taos requires a mindful approach. It’s not about pushing yourself to the limit; it’s about adapting to the environment and finding a sustainable fitness routine that works for you. By understanding the challenges of high altitude and taking the necessary precautions, you can enjoy a healthy and active summer in this beautiful mountain town. Remember, slow and steady wins the race, especially at 7,000 feet.