Taos Trails: Altitude Thirst Hiding Kidney Harm?

By Franklin Everett Shaw

January 10, 2026

Forget those glossy brochures promising easy hikes and breathtaking views. Taos, New Mexico, is stunning, yes, but it’s also unforgiving if you don’t respect the altitude. Many underestimate the toll the thin air takes on their bodies, leading to dehydration and even kidney problems. This guide is your personalized hydration and kidney function survival kit for conquering the Taos trails.

First, let’s ditch the generic “drink more water” advice. High altitude significantly increases your respiration rate, leading to faster fluid loss. The dry desert air around Taos exacerbates this. You’re losing water through your breath and your sweat, often without realizing it.

Recognizing dehydration at altitude is different than at sea level. The usual signs – thirst, dark urine – are still relevant, but altitude adds a few unique twists.

Headaches: These are common at altitude, but dehydration makes them far worse. Don’t automatically reach for the ibuprofen; try water first.
Muscle cramps: Low oxygen levels combined with dehydration create a perfect storm for muscle cramps, especially in your legs.
Increased heart rate: Your heart is already working harder to pump oxygen at altitude. Dehydration forces it to work even harder. Monitor your pulse; a consistently elevated rate is a red flag.
Dizziness and lightheadedness: These can be caused by altitude sickness, but dehydration amplifies the effect.
Unusual fatigue: Feeling more tired than usual, even for the same hike you’ve done before, could be a sign of dehydration.

Now, let’s calculate your personalized water intake. Forget the “eight glasses a day” rule. Your needs depend on your weight, exertion level, and the weather.

Here’s a simple formula, tailored for Taos hiking:

Base Hydration: Calculate your base daily water intake in ounces by multiplying your weight in pounds by 0.5. For example, a 150-pound person needs 75 ounces of water daily at rest.
Altitude Adjustment: Add 16-32 ounces for every 5,000 feet above sea level. Taos sits at nearly 7,000 feet, so add at least 32 ounces.
Exertion Factor: For every hour of moderate hiking, add another 16-24 ounces. Strenuous hiking requires 24-32 ounces per hour.
Weather Adjustment: On hot days (above 80°F), increase your intake by 25-50%.

Let’s apply this to a hypothetical scenario: A 180-pound hiker tackling the Williams Lake Trail (moderate difficulty, 4 hours) on a 75°F day.

Base Hydration: 180 lbs * 0.5 = 90 ounces
Altitude Adjustment: + 32 ounces
Exertion Factor: 4 hours * 20 ounces/hour (moderate) = 80 ounces
Weather Adjustment: No adjustment needed (below 80°F)

Total: 90 + 32 + 80 = 202 ounces. That’s over 1.5 gallons!

This might seem like a lot, but it’s what your body needs to function optimally at altitude. Spread this intake throughout the day, starting well before your hike.

Don’t just focus on water; electrolytes are crucial. When you sweat, you lose sodium, potassium, and magnesium, all essential for muscle function and fluid balance. Plain water alone can actually dilute your electrolyte levels, leading to hyponatremia (low sodium), which can be dangerous.

Here’s a list of readily available electrolyte supplements and kidney-friendly snacks you can find in Taos:

Electrolyte Supplements:
- Liquid I.V.: Available at Cid’s Food Market and Smith’s. Contains sodium, potassium, and glucose for rapid hydration.
- Nuun Tablets: Found at Taos Mountain Outfitters and Cottam’s Ski Shops. Sugar-free and come in various flavors.
- LMNT Recharge: A salt-focused electrolyte drink mix, available at some specialty stores like the Taos Farmers Market (seasonal).
Kidney-Friendly Snacks:
- Unsalted Nuts and Seeds: Available at any grocery store. Provide healthy fats and minerals without excess sodium.
- Fresh Fruits (berries, apples, pears): Naturally hydrating and rich in vitamins.
- Vegetables (cucumbers, celery, bell peppers): Low in sodium and high in water content.
- Unsalted Rice Cakes: A good source of carbohydrates for energy.
- Homemade Trail Mix: Combine unsalted nuts, seeds, dried fruit (cranberries, raisins), and a small amount of dark chocolate.

Important Note: Avoid electrolyte supplements with high levels of potassium if you have pre-existing kidney issues. Consult your doctor before taking any new supplements.

Now, let’s address some common mistakes hikers make in Taos:

Waiting until they’re thirsty to drink: Thirst is a sign that you’re already dehydrated. Drink consistently throughout the day, even when you don’t feel thirsty.
Over-relying on sugary sports drinks: These can cause blood sugar spikes and crashes, leading to fatigue. Opt for low-sugar or sugar-free electrolyte options.
Ignoring urine color: Aim for pale yellow urine. Dark yellow or amber urine indicates dehydration.
Not acclimatizing properly: Spend a few days in Taos before attempting strenuous hikes to allow your body to adjust to the altitude.
Consuming excessive alcohol or caffeine: These are diuretics, meaning they promote fluid loss. Limit your intake, especially before and during hikes.

Here’s a step-by-step guide to proactively monitoring your hydration and kidney function on the trail:

Pre-Hike Hydration: Start hydrating the day before your hike. Drink plenty of water and electrolyte-rich beverages.
Pack Smart: Carry enough water for your entire hike, plus extra in case of emergencies. Consider using a hydration pack for easy access.
Pace Yourself: Avoid overexertion, especially on the first few days at altitude. Take frequent breaks in the shade.
Monitor Urine Color: Check your urine color throughout the day.
Listen to Your Body: Pay attention to any signs of dehydration or altitude sickness. Don’t push yourself too hard.
Replenish Electrolytes: Consume electrolyte supplements or snacks during and after your hike.
Post-Hike Recovery: Continue hydrating and replenishing electrolytes after your hike. Rest and allow your body to recover.

Finally, let’s talk about kidney function. Dehydration puts extra stress on your kidneys, which are responsible for filtering waste products from your blood. Chronic dehydration can lead to kidney stones and other kidney problems.

While you can’t directly monitor your kidney function on the trail, you can take steps to protect your kidneys:

Stay Hydrated: This is the most important thing you can do.
Limit Sodium Intake: Excessive sodium can increase blood pressure and put stress on your kidneys. Choose low-sodium snacks and avoid processed foods.
Avoid NSAIDs: Nonsteroidal anti-inflammatory drugs like ibuprofen and naproxen can damage your kidneys, especially if you’re dehydrated. Use them sparingly and only when necessary.
Consider Herbal Teas: Dandelion and parsley teas are natural diuretics that can help flush out your kidneys. However, consult your doctor before using herbal remedies, especially if you have pre-existing kidney issues.

Hiking in Taos is an incredible experience, but it requires preparation and awareness. By following these guidelines, you can stay hydrated, protect your kidneys, and enjoy the stunning beauty of the New Mexico mountains without compromising your health. Remember, prevention is key. Listen to your body, hydrate proactively, and respect the altitude.