Taos Trails: Altitude Air Inflating Heart Strain?
By Franklin Everett ShawThe crisp mountain air bites at your cheeks, a stark contrast to the warmth of the Taos sun. You’re eager to hit the trails, to immerse yourself in the rugged beauty of northern New Mexico. But you’re also over 50, and your heart isn’t quite what it used to be. Can you really conquer these high-altitude hikes safely? The answer is a resounding yes, but only with careful planning and a deep understanding of how altitude affects your cardiovascular system.
Taos, New Mexico, a land of ancient pueblos and breathtaking vistas, sits at a lofty 6,969 feet. Many trails climb even higher, pushing you well above 7,000 feet. This altitude presents unique challenges, especially for hikers with pre-existing cardiovascular conditions like hypertension, coronary artery disease, or a history of arrhythmias. The lower oxygen levels force your heart to work harder to deliver oxygen to your muscles. This increased workload can trigger angina (chest pain), shortness of breath, or even more serious cardiac events.
The key to safely enjoying Taos’ trails lies in meticulous preparation and a proactive approach to managing your health. This isn’t about abandoning your adventurous spirit; it’s about adapting your strategy to the environment and your individual needs.
First, consult your cardiologist or primary care physician. This is non-negotiable. Discuss your hiking plans, including the specific trails you intend to hike and their elevation profiles. Your doctor can assess your current cardiovascular health, adjust your medications if necessary, and provide personalized recommendations for safe hiking practices. Ask about the possibility of a stress test to evaluate your heart’s response to exertion at simulated altitude.
Next, acclimatize gradually. Don’t fly into Taos and immediately attempt a strenuous hike. Plan to spend at least two to three days at a lower altitude (around 5,000-6,000 feet) before arriving in Taos. Santa Fe, New Mexico, at approximately 7,200 feet, could serve as an initial acclimatization point. Once in Taos, start with short, easy walks at lower elevations. The Taos Valley Overlook Trail is a good option for a gentle introduction to the altitude. Gradually increase the duration and intensity of your hikes over several days, allowing your body to adjust to the reduced oxygen levels. A good rule of thumb is to avoid increasing your sleeping altitude by more than 1,000 feet per day.
Heart-rate monitoring is crucial. Invest in a reliable heart-rate monitor and learn how to use it effectively. Determine your maximum heart rate (220 minus your age is a rough estimate, but a stress test provides a more accurate number) and target heart-rate zones for different levels of exertion. During your hikes, aim to stay within your target heart-rate zone. If your heart rate exceeds your maximum, slow down or stop to rest. Pay close attention to your body’s signals. Don’t push yourself beyond your limits.
Hydration and nutrition are paramount. Altitude increases your risk of dehydration, which can further strain your cardiovascular system. Drink plenty of water throughout the day, starting well before your hike. Avoid sugary drinks and excessive caffeine, as they can have a diuretic effect. Pack electrolyte-rich snacks, such as trail mix with nuts and seeds, or sports drinks with electrolytes. Consider consulting a registered dietitian to develop a personalized nutrition plan tailored to your specific needs and the demands of high-altitude hiking.
Plan your hikes meticulously. Choose trails that are appropriate for your fitness level and experience. The Williams Lake Trail is a popular option, but it’s a moderate climb to a beautiful alpine lake. Be realistic about your abilities and don’t be afraid to turn back if you’re feeling unwell. Hike with a buddy, especially if you have a history of cardiac problems. Let someone know your hiking plans and expected return time. Carry a fully charged cell phone and a portable charger.
Know the signs of altitude sickness and cardiac distress. Altitude sickness can manifest as headache, nausea, fatigue, and dizziness. Cardiac distress can present as chest pain, shortness of breath, palpitations, and lightheadedness. If you experience any of these symptoms, stop hiking immediately and descend to a lower altitude. If symptoms are severe or persistent, seek medical attention. The Holy Cross Hospital in Taos is equipped to handle altitude-related emergencies.
Consider supplemental oxygen. For individuals with severe cardiovascular conditions, portable oxygen concentrators can provide supplemental oxygen during hikes. Discuss this option with your doctor to determine if it’s appropriate for you.
Be aware of the weather. Mountain weather can change rapidly. Check the forecast before you hike and be prepared for sudden changes in temperature, wind, and precipitation. Avoid hiking during thunderstorms, as lightning strikes are common in the mountains.
Learn basic first aid and CPR. Knowing how to respond to a medical emergency can be life-saving. Consider taking a wilderness first aid course to learn how to treat common hiking injuries and illnesses.
Emergency protocols are essential. Have a plan in place in case of an emergency. Know the location of the nearest hospital and how to contact emergency services. Carry a whistle and a signaling mirror to attract attention if you become lost or injured. Consider carrying a personal locator beacon (PLB) or satellite messenger for remote areas with limited cell phone coverage.
Common mistakes to avoid:
- Ignoring pre-existing conditions: Failing to acknowledge and manage your cardiovascular health is a recipe for disaster.
- Rushing acclimatization: Trying to do too much too soon can overwhelm your body and increase your risk of altitude sickness and cardiac events.
- Underestimating the altitude: Even if you’re an experienced hiker, the altitude in Taos can be challenging.
- Dehydration: Not drinking enough water can exacerbate the effects of altitude and strain your heart.
- Ignoring warning signs: Pushing through symptoms of altitude sickness or cardiac distress can have serious consequences.
Hiking in Taos with cardiovascular conditions requires a proactive and informed approach. By consulting your doctor, acclimatizing gradually, monitoring your heart rate, staying hydrated, planning your hikes carefully, and knowing the signs of altitude sickness and cardiac distress, you can safely enjoy the stunning beauty of the Taos mountains. Don’t let age or health concerns hold you back from experiencing the wonders of nature. With the right preparation and precautions, you can conquer those trails and create unforgettable memories. Remember, it’s not about how fast you hike, but how safely you enjoy the journey.