Vegas Saunas: Desert Heat Crashing Summer CoQ10?

By Franklin Everett Shaw

November 9, 2025

The shimmering heat rising off the Las Vegas Strip isn’t just a visual effect; it’s a brutal reality that impacts your body at a cellular level. And if you’re one of the many embracing the wellness trend of frequent sauna use in this desert oasis, you might be unknowingly depleting a crucial nutrient: Coenzyme Q10, or CoQ10. Ignoring this could sabotage your health goals.

CoQ10 is a vital antioxidant that plays a critical role in energy production within your cells, particularly in the mitochondria. It’s also crucial for cardiovascular health. Think of it as the spark plug for your cells, especially those in your heart and muscles.

Las Vegas’s extreme summer heat, combined with the added stress of sauna sessions, puts a significant strain on your body. This increased metabolic demand can lead to a faster depletion of CoQ10.

Why is this a problem? Low CoQ10 levels can manifest in several ways:

Fatigue and reduced energy levels: That post-sauna glow might be followed by a crash.
Muscle weakness or soreness: Your workouts might suffer, and recovery could be slower.
Cardiovascular issues: Long-term deficiency can contribute to heart problems.
Increased oxidative stress: Counteracting the very benefits you sought from the sauna.

So, what can you do to combat this CoQ10 drain, especially if you’re a regular sauna user in Las Vegas? Supplementation is key, but not all CoQ10 supplements are created equal.

First, understand the difference between Ubiquinone and Ubiquinol. Ubiquinol is the reduced, more bioavailable form of CoQ10, meaning your body can absorb and utilize it more efficiently. As you age, your body’s ability to convert Ubiquinone to Ubiquinol decreases, making Ubiquinol the superior choice, especially for those over 40.

Now, let’s talk brands readily available in Las Vegas. You can find high-quality CoQ10 supplements at Whole Foods Market and Sprouts Farmers Market.

Here are a few specific recommendations:

Qunol Ultra CoQ10 Ubiquinol: Available at both Whole Foods and Sprouts, Qunol uses a patented water and fat-soluble formulation for superior absorption. This is crucial because CoQ10 is naturally fat-soluble and poorly absorbed on its own.
Nature Made CoQ10 Ubiquinol: A more budget-friendly option, also available at both stores. While not as potent as Qunol, it’s still a good choice for maintaining CoQ10 levels. Look for the Ubiquinol form.
Doctor’s Best High Absorption CoQ10: Often found at Sprouts, this brand uses BioPerine (black pepper extract) to enhance absorption.

Dosage is crucial. A typical dose for CoQ10 supplementation is 100-200mg per day. However, if you’re a frequent sauna user in Las Vegas during the summer, consider increasing your dosage to 300-400mg per day, especially if you’re experiencing any of the deficiency symptoms mentioned earlier. Consult with your doctor or a registered dietitian to determine the optimal dosage for your individual needs.

Timing matters too. Take your CoQ10 supplement with a meal containing healthy fats, such as avocado, nuts, or olive oil. This will further enhance absorption.

Beyond supplementation, hydration and electrolyte balance are paramount in the Las Vegas heat, especially when combined with sauna use. Dehydration exacerbates CoQ10 depletion and can lead to serious health complications.

Here’s a practical hydration strategy:

Pre-Sauna: Drink 16-20 ounces of water with electrolytes about an hour before your sauna session.
During Sauna: Sip on water throughout your session. Aim for at least 8 ounces every 15-20 minutes.
Post-Sauna: Replenish lost fluids with another 16-20 ounces of water and electrolytes.

Electrolyte imbalances, particularly sodium, potassium, and magnesium, are common in hot climates and can be further aggravated by sweating in the sauna. These minerals are essential for muscle function, nerve transmission, and fluid balance.

Here are some ways to replenish electrolytes:

Electrolyte Drinks: Look for electrolyte drinks with minimal sugar. LMNT is a good option, though you might need to order it online. Nuun tablets are readily available at Whole Foods and Sprouts and offer a convenient way to add electrolytes to your water.
Foods Rich in Electrolytes: Incorporate foods like bananas (potassium), spinach (magnesium), and pickles (sodium) into your diet.
Magnesium Supplementation: Consider taking a magnesium supplement, such as magnesium glycinate, to support muscle relaxation and electrolyte balance.

A common mistake is relying solely on sports drinks like Gatorade or Powerade for electrolyte replenishment. These drinks are often loaded with sugar, which can negate the health benefits of sauna use. Opt for low-sugar or sugar-free electrolyte options instead.

Another pitfall is ignoring the signs of heat exhaustion. If you experience dizziness, nausea, headache, or muscle cramps during or after your sauna session, stop immediately and seek medical attention.

Here’s a real-world scenario: Imagine a Las Vegas resident, Maria, who enjoys using the sauna at her gym three times a week. She’s been feeling increasingly fatigued and experiencing muscle soreness after her workouts. She initially attributed it to aging, but after learning about the potential for CoQ10 depletion, she decided to try supplementing with Qunol Ultra CoQ10 Ubiquinol at a dose of 300mg per day, taken with her lunch. She also started paying closer attention to her hydration and electrolyte intake, using Nuun tablets in her water throughout the day. Within a few weeks, Maria noticed a significant improvement in her energy levels and muscle recovery.

Don’t let the Las Vegas heat and frequent sauna use drain your CoQ10 levels and sabotage your health goals. By understanding the importance of CoQ10, choosing the right supplements, and prioritizing hydration and electrolyte balance, you can maximize the benefits of sauna use and thrive in the desert climate. Remember to consult with your healthcare provider before starting any new supplement regimen. Your heart and your energy levels will thank you.