**Taos Teens: Altitude Sun Crashing Youth Electrolytes?**

By Franklin Everett Shaw

November 6, 2025

The crisp mountain air bites at your cheeks, even under the relentless New Mexico sun. You’re pushing hard, chasing that personal best on the trails outside Taos, but something feels off. Your legs are cramping, your head is pounding, and you can’t seem to catch your breath. It’s not just the altitude; it’s likely a hydration and electrolyte crisis brewing. For teen athletes in Taos, this scenario is all too common, and understanding how to combat it is crucial for performance and safety.

Teen athletes in Taos face a unique trifecta of challenges: high altitude, intense sun exposure, and the physiological demands of adolescence. The altitude, typically around 7,000 feet, significantly increases fluid loss through respiration. The dry, intense sun accelerates sweat rates, further depleting fluids and electrolytes. And finally, growing bodies require more fluids and electrolytes than adults, making teens particularly vulnerable to dehydration and imbalance.

So, how do you, as a young athlete in Taos, or the parent or coach of one, navigate this complex landscape? It starts with understanding the science and translating it into practical strategies.

First, let’s tackle hydration at altitude. Forget the generic “drink eight glasses of water a day” advice. At 7,000 feet, you need more. A good starting point is to increase your daily fluid intake by at least 25-50%. This means aiming for roughly a gallon of water per day, especially on training days. But water alone isn’t enough.

Electrolytes, particularly sodium, potassium, and magnesium, are crucial for maintaining fluid balance, nerve function, and muscle contraction. When you sweat, you lose electrolytes, and this loss is exacerbated at high altitude. Simply drinking water can actually dilute your electrolyte levels, leading to hyponatremia, a dangerous condition.

Here’s where strategic snacking and beverage choices come in. Forget sugary sports drinks loaded with artificial ingredients. Instead, focus on whole foods and natural sources of electrolytes readily available in Taos.

• Sodium: Pretzels, salted nuts (almonds, cashews), and even a pinch of sea salt in your water bottle can help replenish sodium losses. Look for locally made blue corn chips – a Taos staple – but be mindful of portion sizes.
• Potassium: Bananas are a classic choice, but consider dried apricots, avocados (easily found at local markets), or even coconut water. The Co-op in Taos often carries a variety of organic options.
• Magnesium: Leafy green vegetables like spinach and kale are excellent sources. Add them to smoothies or salads. Pumpkin seeds and dark chocolate (in moderation!) are also good choices.

Beyond specific foods, consider these practical hydration strategies tailored for Taos athletes:

• Pre-Hydrate: Start hydrating before you even begin your activity. Drink 16-20 ounces of water or an electrolyte-rich beverage 2-3 hours before practice or competition.
• Hydrate During: Carry a water bottle with you at all times and sip regularly. Aim for 4-8 ounces every 15-20 minutes during exercise. Consider adding a hydration tablet or electrolyte powder to your water. Nuun tablets, available at many local sporting goods stores, are a good option.
• Rehydrate After: Replenish fluids and electrolytes lost during exercise. A smoothie with fruit, vegetables, and a source of protein is an excellent post-workout recovery drink.
• Listen to Your Body: Pay attention to thirst cues. Don’t wait until you’re feeling parched to drink.
• Monitor Urine Color: Aim for pale yellow urine. Dark yellow urine is a sign of dehydration.

Now, let’s address some common pitfalls and challenges faced by teen athletes in Taos:

• The “I’m Not Thirsty” Myth: Many teens don’t feel thirsty until they’re already dehydrated. Educate them about the importance of proactive hydration, even when they don’t feel thirsty.
• Access to Hydration: Ensure that athletes have access to water and electrolyte-rich beverages during practices and competitions. Coaches should emphasize hydration breaks.
• Peer Pressure: Teens may be reluctant to drink water or eat healthy snacks in front of their peers. Create a team culture that promotes hydration and healthy eating habits.
• Altitude Sickness: Dehydration can exacerbate altitude sickness symptoms. If an athlete experiences headache, nausea, or fatigue, ensure they are properly hydrated and consider reducing their activity level. Seek medical attention if symptoms worsen.
• Misinformation: Many teens rely on inaccurate information about hydration and electrolytes. Provide them with evidence-based education and resources.

Here’s a step-by-step guide to creating a personalized hydration plan for a teen athlete in Taos:

1. Assess Current Hydration Habits: Track fluid intake for a few days to get a baseline.
2. Calculate Fluid Needs: Estimate daily fluid needs based on body weight, activity level, and altitude. A sports dietitian or healthcare professional can help with this.
3. Identify Electrolyte Needs: Consider the intensity and duration of training sessions. Athletes who sweat heavily or participate in prolonged endurance activities will need more electrolytes.
4. Develop a Hydration Schedule: Create a plan that outlines when and how much to drink before, during, and after exercise.
5. Choose Electrolyte-Rich Foods and Beverages: Select options that are readily available in Taos and that the athlete enjoys.
6. Monitor Hydration Status: Pay attention to thirst cues, urine color, and performance levels.
7. Adjust the Plan as Needed: Hydration needs can vary depending on the weather, altitude, and individual factors.

Let’s consider a real-world example. Maria, a 16-year-old cross-country runner at Taos High School, was struggling with fatigue and muscle cramps during afternoon practices. After assessing her hydration habits, it was clear she wasn’t drinking enough water and wasn’t consuming enough electrolytes. Her personalized plan included:

• Drinking 20 ounces of water with a Nuun tablet before practice.
• Carrying a water bottle with her during practice and sipping regularly.
• Eating a banana and a handful of salted almonds after practice.
• Increasing her overall daily fluid intake by 25%.

Within a week, Maria reported feeling more energized and experienced fewer muscle cramps. This simple intervention made a significant difference in her performance and overall well-being.

The key takeaway is that optimizing hydration and electrolyte balance for teen athletes in Taos requires a proactive, personalized approach. It’s not just about drinking more water; it’s about understanding the unique challenges of the environment, the physiological demands of adolescence, and the importance of strategic nutrition. By implementing these strategies, young athletes in Taos can thrive, both on and off the field.