Nutrition Guide - Hiking

Having a well thought out nutrition plan is just as important for hiking as it is running, swimming, or cycling. Hikes can last anywhere from an hour to several days and staying properly fuelled throughout will ensure the most successful and enjoyable experience.

If you feel overprepared then you’ve probably packed just the right amount. Packing a little extra food doesn’t hurt and you never know when you might run into another hiker in need.

However, deciding what to pack can be a challenge in itself. The food you pack for hiking should strike a balance between providing the right nutrition, traveling well, being light weight, and easy to prepare.

We’re going to run through how you can use nutrition to fuel your next hike.

Pre-hike.

Like any other activity, you don’t want to start a hike on an empty stomach. That’s why you should eat a good breakfast that balances carbs, protein, and fat, to ensure you don’t hit the trail hungry.

Try to eat at least an hour before setting off to ensure proper time for digestion, and avoid processed fats that can leave you feeling uncomfortable and full.

Pre-hike breakfast ideas (at home):

If you’re at home pre-hike then you will have more options for your pre-hike breakfast- take advantage of this. Some great pre-hike breakfast ideas are:

• Breakfast Burritos- You will see this one recommended a lot but a Breakfast Burrito can be one of the best balanced and filling breakfasts.
• Porridge with fresh fruit & nut butter.
• Poached Eggs on toast.

Pre-hike breakfast ideas (on the trail):

While out on a multi-day hike you need to make sure you’re getting a good breakfast each morning to set you up for the day. However, for obvious reasons this can be a little bit trickier while you’re camping.

Here are some of our suggestions for an easy and nutritious breakfast while out on the trail:

• Granola with powdered milk- these can be premixed so all you need to do is pour over some water, try hot or cold.
• Energy bar & fruit.
• Porridge with dried fruit & nut butter- If you have a stove you can easily make porridge on the trail but may prefer to use dried fruit as this will keep better in your backpack.
• Freeze dried or dehydrated meals- these can be a bit hit or miss and sometimes a little pricey but if you find one you like then a freeze-dried breakfast can be a very convenient treat on the trail.

On the trail.

Out on the trail the best nutrition strategy is to eat little and often, around every 1-2 hours. This will avoid overloading your stomach and making you feel uncomfortable and full while hiking. This strategy will also maintain energy levels more efficiently.

Many hikers use sports nutrition products such as energy gels and chews, while these products are great for hiking you should make sure to combine with real food.

Some great hiking snacks to pack include:

• Trail mix- dried fruit and nuts, sometimes with chocolate chips.
• Sandwiches- peanut butter, ham, cheese (any filling will do but consider how well they will keep depending on the length of your hike and the weather conditions)
• Energy bars
• Fresh Fruit- fresh fruit is much more nutritious than dried fruit however it wont last as long so pack it carefully.
• Vegetables- things like carrot, cucumber, and pepper sticks can be really refreshing while hiking, keep in a zip lock bag for freshness.
• Protein balls.

Pack foods you like and will want to eat. There’s no point being ambitious with your snack choices if you don’t like any of the things you brought.

A proper lunch:

While we recommend the little and often approach, if you’re hiking all day then packing a proper lunch is a good idea. Snacks will sustain you for a few hours of hiking but having a proper meal halfway through your hike will be more beneficial than snacking all day.

Stopping for lunch also gives a chance to take a break and enjoy your surroundings.

Your hiking lunch doesn’t need to be anything fancy- sandwiches, pre-cooked pasta & wraps are all great options.

Hydration:

Staying hydrated on the trail is so important, especially in hot weather. It’s always a good idea to pack more water than you think you’ll need, even on short hikes.

How much water you need will depend on several factors including:

Weather conditions:

During hot weather you will obviously sweat more. This means that you will need to be replacing more fluids and electrolytes that are lost through sweat.

Level of exertion:

The type of trails and pace you keep will also influence the amount of water you need. The harder the trail the harder your body will have to work and the more you will sweat.

(For the above reasons it’s a good idea to check the weather and get an idea of the terrain you’ll be facing before you set out.)

Personal hydration needs:

The final thing to consider is your personal hydration needs. Every hiker will have different needs, and these should be taken into account when planning your hydration for a hike.

For example, some people naturally sweat more than others, and some people are saltier sweaters than others. If you sweat more or are a salty sweater then you’ll need to replenish your fluids and electrolytes more than someone who sweats less or loses less sodium through their sweat.

As a general rule it’s good to bring a minimum of 2litres of water per day of your hike-this is the minimum for regular conditions.

Electrolytes:

As well as water you should also pack some hydration drink sachets or tabs and/or electrolyte replacement supplements. This will help top up the electrolytes you lose through your sweat as you hike.

Post-hike.

Post-hike you should aim to rehydrate straight away, it can be good to sip on an electrolyte rich beverage at this point to avoid muscle cramps as you begin your recovery.

1-2 hours post-hike you should aim to eat somewhere between 30-35g of protein either in the form of a snack or meal, depending on the circumstances, as well as healthy fats and some form of complex carbs.

If you’re calling it  a day but not ready to sit down for dinner yet then a recovery/protein drink or bar can be a good way to get your recovery started to avoid stiff and sore muscles the next day.

Post-hike meals ideas (on the trail):

If you’re on a multi-day hike then you will need to pack an evening meal to enjoy after a long day of hiking. Here are some of our suggestions for travel and camp friendly meals suited for post-hike recovery.

• Tinned fish & rice (try packet rice with dried vegetables)
• Ramen & dried vegetables- Adding freeze dried vegetables to ramen can create a post-hike dinner that is easy to prepare at camp, just be wary of the salt content of some ramen flavour sachets.
• Vegetable pasta- In colder weather this can be precooked and should last if reheated and eaten on the first day, in warm weather you could bring uncooked pasta and a shelf stable readymade sauce (be careful of added salt & sugar in premade sauces)
• Fried rice- You can make fried rice at your camp using freeze dried eggs and vegetables.

The above are just suggestions and as long as your food travels well, is easy to prepare, and contains enough carbs, protein and unsaturated fats to aid your recovery, then you can really eat whatever you like.

Post-hike meal ideas (at home):

Preparing a post-hike meal at home is much easier as you have access to a proper stove, and a fridge! Some great post-hike meals to make at home are:

• Eggs on toast- poached or scrambled on wholewheat bread, add avocado if you like.
• Jacket potato- you can choose any filling you like, to incorporate some protein try tuna & cheese.
• Grilled chicken wrap.
• Vegetable & lentil curry with wholegrain rice.
• Spaghetti Bolognese.

Takeaway:

Much like other activities, hiking nutrition centres around 3 key nutrients: Carbs, protein, & fat. Combine these with proper hydration and you will set yourself up for a successful hike.

Once you’ve got your nutrition sorted all that’s left is to enjoy yourself. Hiking is a brilliant way to spend time in nature away from the distractions of daily life, as well as being a great physical workout. It’s easy to see why so many people are taking up the hobby.

Related Articles:

The Ultimate Hiker's Guide to Nutrition

How to Pack the Right Foods for a Hike

The Mental Health Benefits of Hiking and Nature Therapy