If you’re looking for a new hobby that will benefit your physical and mental wellbeing, get you outdoors, and doesn’t require you to buy a load of fancy new kit, look no further than hiking.

Hiking is a pastime that has seen a huge increase in popularity in recent years. Post Covid many people were looking to get fit and spend more time outside and found hiking to be a perfect solution to both goals, as well as providing opportunity to spend time and connect with friends and family.

We’re going to take an in depth look at Hiking Nutrition from what you should pack, to when you should eat it.

What is hiking Nutrition? (basic guidelines)             

As always, you will want to focus on the big 3: Carbs, fat & protein. You should strike a balance between all three to stay properly fuelled throughout your hike.

How much you need to eat depends on a variety of factors including age, sex, climate, and level of exertion. Use your past experiences as a guide to know what works best for you.

Many hikers favour the little and often approach, eating a small amount every 1-2 hours. This method of fuelling will stop you from feeling too full and uncomfortable and is a good way to maintain your energy levels.

What foods to pack?

On day hikes you can pretty much eat anything you like as you’re only fuelling to get through that day. For longer multi-day hikes your nutrition should be a little more thought out. Eating only processed high carb foods for several days in a row will leave you feeling full and uncomfortable so trying to get some fresh food in where you can will be super beneficial.

Snacks:

• Trail mix- try making your own trail mix with your favourite dried fruit and nuts, you can also mix in chocolate chips or M&Ms as a treat.
• Sandwiches- fillings like peanut butter & jam will last the longest in normal weather conditions.
• Olives- to be eaten the first day.
• Dried fruit
• Energy Bars/ flapjacks.
• Nuts
• Beef Jerky
• Energy gels & energy chews- while not traditionally a ‘snack’ as such, energy gels and chews do have a place in hiking nutrition and can be a great fast acting source of fuel.

Fresh foods:

Fresh fruits and vegetables are always the most nutritionally rich and provide greater energy but aren’t ideal for multiday hiking due to their shorter shelf-life and weight.

Fresh fruit & veg can be picked up and eaten quickly along the way if hiking via towns and villages. If you don’t plan to stop anywhere then it would be beneficial to carefully pack a few pieces of fruit- bananas, apples and oranges all travel well.

Hydration:

As well as packing plenty of water it’s also important to bring electrolytes. These can be either in the form of a drink mix or tab like the STYRKR SLT07 Tablets or a capsule such as the Precision Hydration SweatSalt Electrolyte Capsules.

See The Art of Staying Hydrated During Workouts for a more in depth look at the science behind hydration. 

When planning nutrition for a hike, consider the following:

Variety:

Packing a variety of food is key, you’re unlikely to want to eat the same thing all day long. Just like runners, hikers can also experience flavour fatigue, so make sure to pack a mixture of sweet and savoury foods.

Convenience:

This applies more to those hiking multiple days at a time. Convenience is key. After a long day on the trail, most hikers don’t want to sit down and prepare a gourmet meal.

Pack meals that are quick and require very little preparation such as quick cook pasta and dehydrated meal packets.

Duration of hike:

If you’re going on a long multi-day hike then you will need to plan an efficient nutrition strategy. You will also need to ensure you have enough food to last the duration of the hike.

A single day hike will require you to carry much less and you can include fresh foods with a shorter shelf-life.

Intensity of hike:

The harder a trail the harder your body must work, the more energy you will use and the more you will sweat. On an intense hike you will need to consume more and replace more fluids and electrolytes.

Weather Conditions:

In hot weather you will sweat more meaning there is a greater need for fluids and electrolyte replacement.

Heat also limits the foods you can bring with you. Most fresh foods are out the window at this point and anything chocolate based will melt.

Weight:

Finally, consider the weight of the foods you’re packing. Try to choose nutrient & energy dense foods to minimise excess weight in your bag.

Pre-hike

Whether you’re already on the trail or setting off from home, make sure to start your day with a good breakfast so you don’t head out hungry. Try to eat at least 1 hour before setting off for the day to allow time for proper digestion.

Hydration should also begin pre-hike, there’s no need to skip your morning tea or coffee but make sure to also drink water alongside this.

If you’re anticipating a hot day then you may even like to drink an electrolyte rich beverage before setting off.

On the trail

Try to eat little and often while you’re out on the trail, once every 1-2 hours is ideal. This could be any of the previously mentioned snacks, maybe a handful of trail mix, a banana, or even an energy gel. This strategy avoids overloading the stomach and efficiently maintains energy levels so you can keep going for longer.

If you’re hiking all day, then having a lunch packed is a good idea. Snacks will sustain you for shorter hikes over a few hours but having a proper meal halfway through your hike can be much more beneficial for an all-day excursion. This doesn’t have to be anything fancy, think sandwiches, pasta, wraps.

If you do opt to use Sports Nutrition products such as gels and chews, make sure to pair these with real foods as well. While these products are very efficient at providing energy fast, the most sustainable way to fuel over a long period of time is to consume real food too.

Don’t forget to stay hydrated! Keeping your water easy to access will help with this. Many hikers use devices like camelbacks or add drinking straws to their flasks/bottles making it easier to sip on the go.

Post-hike

Post-hike you will need to recover just like you would post run, swim, or cycle.

First, hydrate! After a long day hiking in the sun, taking an electrolyte replacement such as the Saltstick Fastchews will not only boost your hydration by replenishing those lost electrolytes, but also prevents cramps.

Once your hydration is dealt with, move onto your recovery meal. It’s best to try and eat within 1-2 hours of finishing a hike, this allows for optimal recovery.

As part of your recovery, you should aim to consume around 30-35g of protein to promote muscle growth and repair. If you’re at home this will be easy but when recovering on the trail, during a multi-day hike, nutrition can be a little harder.

Try looking to plant-based sources of protein like dried beans and legumes, these are easy to carry in your pack and can be stored at any temperature unlike meat or fish.

As well as protein, carbs are crucial for recovery. During any form of exercise our bodies burn through our glycogen stores. Glycogen is the main body’s main energy source and comes from carbohydrates, therefore eating carbs after a hike is important to top up these stores.

If you don’t want to eat a proper meal straight away you might like to kick start your recovery with a recovery drink or bar. These products contain protein, carbs, and sometimes electrolytes- eliminating the need for an additional electrolyte supplement.

You should still eat some real food as well but a recovery drink in the first hour after a hike will lay the foundations for successful recovery.

XMiles Hiking Nutrition Recommendations:

At XMiles there are a few products that we love and think you should consider saving a space for in your backpack.

Torq Explore Breakfast

The Torq Explore Breakfast provides a quick and convenient solution to breakfast on the trail. Simply mix with 150ml of water (hot or cold) and breakfast is served. It can also be eaten straight from the packet so no dishes to do before you set off!

Torq Explore Flapjack

Another Torq product we think is well suited to Hiking is the Explore Flapjack. These bars are compact yet dense in calories making them ideal for hiking when space in your pack is limited. Not to mention, they’re a delicious treat.

KMC NRG BAR Chocolate Coated Recharged

Think Kendal Mint Cake but better, that’s the KMC Chocolate Coated Recharged bar from the Kendal Mint Co.

Ideal for a hiking pick-me-up, the KMC Recharged bars are designed to be easy on the stomach and are packed full of electrolytes and B Vitamins.

VeloforteEnergy Chews

The Veloforte chews are popular amongst hikers, and for good reason. These all natural chews provide a tasty, lightweight solution to your energy and electrolyte replenishment needs on the go.

Trail Butter Nut Butter ‘Lil Squeeze’ Pouches 

Made from a blend of almonds and cashews (flavours vary), the Trail Butter sachets are a fantastic source of on-the-go calories, protein and fat. They also contain Sodium for an electrolyte boost.

Eat as a snack or add to your morning porridge, the Trail Butter sachets are the perfect lightweight alternative to carrying a regular jar of nut butter.

Related Articles:

Nutrition Guide - Hiking

How to Pack the Right Foods for a Hike

The Mental Health Benefits of Hiking and Nature Therapy