Taos Thirst: Altitude Lies About Summer Zinc?

By Franklin Everett Shaw

January 30, 2026

The sun beats down on Larimer Square, the air is thin, and that hike up Mount Evans yesterday is really starting to catch up with you. You’re reaching for your water bottle, but are you doing enough to combat the unique nutritional challenges of living or visiting Denver, especially during the summer? Beyond just hydration, are you aware of the silent drain on your zinc stores, amplified by altitude and sun exposure? It’s time to talk about zinc, the unsung hero of summer wellness in the Mile High City.

Zinc is vital for countless bodily functions. It supports your immune system, aids in wound healing, and even plays a role in your sense of taste and smell. But in Denver, Colorado, during the summer, the demands on your zinc reserves are significantly higher.

Let’s break down why Denverites and tourists alike need to be extra vigilant about their zinc intake.

First, consider the altitude. At 5,280 feet (and often much higher if you’re exploring the Rockies), your body works harder to oxygenate your blood. This increased metabolic activity burns through nutrients faster, including zinc. Studies have shown that high altitude environments can lead to increased oxidative stress, which further depletes zinc levels as the body uses it to combat cellular damage.

Then there’s the sun. Denver boasts over 300 days of sunshine a year. While that’s great for outdoor activities, prolonged sun exposure increases the production of free radicals in your skin. Zinc is a powerful antioxidant, helping to neutralize these free radicals and protect against sun damage. This protective role means your body uses more zinc when exposed to intense sunlight.

Finally, hydration, or rather, the lack thereof, plays a crucial role. Denver’s dry climate can quickly lead to dehydration, which can further exacerbate zinc deficiency. Zinc is involved in electrolyte balance and fluid regulation. When you’re dehydrated, your body struggles to absorb and utilize nutrients effectively, including zinc.

So, how do you know if you’re zinc deficient? Common symptoms include:

Frequent colds or infections.
Slow wound healing.
Loss of appetite.
Skin problems like acne or eczema.
Hair loss.
Diarrhea.

These symptoms can easily be mistaken for general fatigue or dehydration, making it crucial to be proactive about zinc intake.

Now, let’s get to the practical solutions. How can you boost your zinc levels while navigating the Denver summer?

Diet is your first line of defense. Load up on zinc-rich foods like:

Oysters: While not a typical Colorado staple, they are the richest source of zinc.
Beef: Grass-fed beef, readily available in Colorado, is a good source.
Pumpkin seeds: A convenient and portable snack for hiking or biking.
Lentils: Easy to incorporate into soups, stews, or salads.
Cashews: Another great snack option.

However, relying solely on diet might not be enough, especially if you’re highly active or already experiencing deficiency symptoms. This is where supplementation comes in.

Choosing the right zinc supplement is crucial. Avoid zinc oxide, which is poorly absorbed. Opt for zinc picolinate, zinc citrate, or zinc gluconate, which are more bioavailable. A typical dose is 15-30mg per day, but it’s always best to consult with a healthcare professional to determine the right dosage for you.

Timing is also important. Take zinc supplements with food to improve absorption and minimize stomach upset. Avoid taking zinc at the same time as iron or calcium supplements, as they can interfere with absorption.

Here’s a sample daily plan for a Denver resident during the summer:

Morning: Start with a breakfast of oatmeal with pumpkin seeds and a handful of cashews.
Lunch: Enjoy a lentil soup or salad with a side of grass-fed beef.
Afternoon: Take a zinc picolinate supplement (15-30mg) with a snack.
Dinner: Grill some steak or enjoy a seafood dish.

Remember to stay hydrated throughout the day by drinking plenty of water. Consider adding electrolytes to your water, especially after strenuous activities.

One common mistake is to assume that a multivitamin provides sufficient zinc. Many multivitamins contain only a small amount of zinc, and the form may not be easily absorbed. Always check the label and consider a separate zinc supplement if needed.

Another pitfall is ignoring the potential for zinc toxicity. Taking excessive amounts of zinc can lead to nausea, vomiting, and even copper deficiency. Stick to the recommended dosage and consult with a healthcare professional if you have any concerns.

Let’s consider a real-world scenario. Imagine a tourist visiting Denver for a week of hiking and sightseeing. They’re not used to the altitude or the intense sun, and they’re not paying attention to their zinc intake. By day three, they start feeling fatigued, develop a headache, and notice a slight rash on their skin. These could be early signs of zinc deficiency exacerbated by the altitude and sun exposure.

By being aware of the increased zinc demands in Denver’s unique environment and taking proactive steps to boost your intake, you can stay healthy and energized throughout the summer. Don’t let zinc deficiency ruin your Rocky Mountain adventure.