Taos Trails: Altitude Sun Burning Youth Electrolytes?
By Franklin Everett ShawForget the generic “take it easy” advice. You’re heading to Taos, New Mexico, a land of stunning beauty and lung-busting altitude. You need a plan, not platitudes.
Taos isn’t just another vacation spot; it’s a high-altitude playground demanding respect. We’re talking 7,000 feet above sea level in the town itself, and much higher if you’re hitting the trails. This guide is your tactical advantage, ensuring you conquer those peaks, not the altitude sickness.
Pre-Trip Acclimatization: Your Secret Weapon
Don’t just show up in Taos expecting to summit Wheeler Peak on day one. That’s a recipe for disaster. Acclimatization is key, and it starts before you even pack your bags.
Time is on your side: If possible, spend a few days at a moderate altitude (5,000-6,000 feet) before arriving in Taos. Consider a stopover in Denver or Albuquerque. Even a single night can make a difference.
Hydration is paramount: Start pre-hydrating several days before your trip. Aim for at least a gallon of water daily. This isn’t just about quenching thirst; it’s about increasing your blood volume, which helps your body deliver oxygen more efficiently.
Iron Optimization: Ensure your iron levels are optimal. Low iron can exacerbate altitude sickness. Consider a blood test and, if necessary, iron supplementation under a doctor’s guidance. Don’t self-medicate.
Dietary Adjustments: Increase your carbohydrate intake in the days leading up to your trip. Carbs require less oxygen to metabolize than fats or proteins, giving your body a slight advantage.
Electrolyte-Rich Hydration: Beyond Water
Water alone won’t cut it in Taos’ dry, high-altitude environment. You’re losing fluids faster than you think, and with those fluids go crucial electrolytes.
Sodium is your friend: Don’t shy away from sodium. High altitude increases sodium excretion. Add a pinch of sea salt to your water or opt for electrolyte tablets containing sodium.
Potassium Power: Potassium is vital for muscle function and fluid balance. Bananas are a good source, but consider adding potassium-rich foods like spinach, sweet potatoes, and avocados to your diet.
Magnesium Matters: Magnesium plays a role in energy production and muscle relaxation. Supplementing with magnesium can help prevent muscle cramps, a common issue at high altitude.
DIY Electrolyte Recipe (Taos Edition): Forget expensive sports drinks. Here’s a simple, effective recipe using ingredients you can find at Cid’s Food Market in Taos:
- 1 liter of water
- 1/4 teaspoon sea salt (Redmond Real Salt is a good choice)
- 1/4 teaspoon potassium chloride (Nu-Salt or NoSalt)
- Juice of 1/2 lime or lemon
- Optional: 1 tablespoon of raw honey or maple syrup for energy and taste.
Avoid sugary drinks: Sports drinks loaded with sugar can actually dehydrate you and worsen altitude sickness symptoms.
Sunscreen Strategies: Shielding Yourself from the New Mexico Sun
Taos’ high altitude means you’re closer to the sun, and the thinner atmosphere offers less protection from harmful UV rays. Sunburns happen quickly and intensely.
Broad Spectrum is Non-Negotiable: Always choose a broad-spectrum sunscreen that protects against both UVA and UVB rays.
SPF 30 or Higher: Don’t skimp on the SPF. SPF 30 blocks 97% of UVB rays, while SPF 50 blocks 98%. Reapply every two hours, or more frequently if you’re sweating or swimming.
Mineral Sunscreens are Your Best Bet: Look for sunscreens containing zinc oxide or titanium dioxide. These mineral sunscreens are generally safer for your skin and the environment. Badger Balm and Thinkbaby are reputable brands.
Don’t Forget the Details: Pay attention to often-overlooked areas like your ears, neck, lips, and the tops of your feet.
Clothing as Protection: Wear lightweight, long-sleeved shirts and pants when possible. A wide-brimmed hat is essential.
Timing Matters: Avoid prolonged sun exposure during peak hours (10 AM to 4 PM). Plan your activities for earlier in the morning or later in the afternoon.
Common Pitfalls and How to Avoid Them
Ignoring Early Symptoms: Altitude sickness can manifest in various ways, including headache, nausea, fatigue, and dizziness. Don’t push through these symptoms. Descend to a lower altitude if you experience them.
Overexertion: Take it easy on your first few days in Taos. Avoid strenuous activities until you’re properly acclimatized.
Alcohol and Altitude: Alcohol can worsen altitude sickness symptoms. Limit your alcohol consumption, especially during your first few days.
Dehydration from Coffee: While that morning coffee might seem essential, remember that caffeine is a diuretic. Counteract its effects by drinking plenty of water.
Relying on Acclimatization Pills Alone: Acclimatization pills like Diamox can help, but they’re not a substitute for proper acclimatization strategies. Consult with your doctor before taking any medication.
Real-World Scenario: Hiking to Williams Lake
Let’s say you’re planning a hike to Williams Lake, a popular destination near Taos Ski Valley. Here’s how to apply these strategies:
Pre-Trip: Start hydrating and adjusting your diet several days before your trip. Consider a stopover in Santa Fe (7,200 feet) for a night.
Day Before: Pack your backpack with plenty of water, electrolyte tablets, snacks, sunscreen, a hat, and sunglasses.
Morning Of: Apply sunscreen liberally before you leave. Start the hike slowly and steadily.
During the Hike: Drink water and electrolytes regularly. Take breaks as needed. Monitor yourself and your hiking partners for signs of altitude sickness.
Post-Hike: Continue hydrating and replenishing electrolytes. Rest and recover.
Taos is an incredible destination, but it demands respect. By following these strategies, you can minimize your risk of altitude sickness and sun damage, allowing you to fully enjoy the beauty and adventure that Taos has to offer. Remember, preparation is the key to a successful and memorable trip. Now go conquer those trails!