For a lot of us when we hit the trail on the weekend for a day hike we may throw a couple of snacks in our pack and go not thinking much about how we’ve fueled our body for the days’ adventure. I used to do this all the time and the struggle was real trying to get to the top. Yes it’s possible to go out for 5, 6, 7 hours with minimal food but it won’t be easy and it’s not doing the body any favours.
Although multi-day hikes require more planning in terms of nutrition keeping your body fueled for a short hike will certainly make it much more enjoyable as you will have more energy getting up and down the mountain. Your body will recover quicker and you’ll be good to go for your next adventure. Here are a few tips for when you set out next on the trail.
Most importantly water! This doesn’t just mean pack enough water for your hike that day. Ideally, everyone should be drinking 2 litres of water a day to stay well hydrated on a day to day basis. Drinking enough water even a few days before your hike will actually help you not down so much when you set out. Your body will already feel hydrated and instead, you’ll be taking smaller sips throughout the duration of the trek.
Breakfast of course, most important meal of the day and not one you want to skip the morning of a hike no matter how far or long you’re going. It wouldn’t be the best idea to have a full blown breakfast but something with plenty of protein and carbs like eggs, whole wheat toast, oatmeal, yogurt and fresh fruit will give you the energy to get your hike off to a great start.
When packing your bag, snacks like energy bars are great to have out with you and are my favourite. They help give that energy you need and don’t weigh you down the way larger meals tend to. On the way up, bars are great to have on the go instead of sitting down to eat. Sitting down mid way up the hill can lead to your muscles stiffening up and can break that motivation to keep going. Bars and trail mixes travel well and aren’t too heavy in a pack.
I often carry OSM bars and bites in my pack. I have such a sweet tooth and it prevents me from wanting to take a bag of chips up with me. If you’re like me and don’t like to eat too much at one time during exercise the bites are the way to go. The days I start a walk later in the day, I generally have one about 30 minutes before I start walking and another bite just before the top. Since I’m carrying camera gear with me on all my hikes it’s really nice to have something that is lightweight.
When it comes to lunch, if you started hiking in the morning, a great place to stop would be when you reach the summit especially since you’ll be admiring the views anyways! Pack an apple or orange, bananas get smashed too easily, some nuts and an energy bar that have plenty of protein, fibre and carbs. Just a simple sandwich with peanut butter and jelly, tuna and crackers or lettuce and avocado wraps will help keep you fueled for the descent. Most importantly keep drinking water even when you’ve stopped for a rest.
It’s a good idea to refuel within an hour after your hike. Again, you’ll want foods that are filled with protein like nuts and dried berries, even another sandwich and lots of water to help your muscles recover. It’s important to listen to your body. If you feel hungry, eat! If you don’t have just a handful of nuts. After all, you’ve just put all this effort to get up a mountain, reward yourself!
Hiking is a challenging but rewarding activity and even a 4-hour hike can take a lot out of your body. It’s a pretty simple guide and easy to follow. If you keep in mind what you’re putting into your body, before, during and after your hike you’re sure to have a much more enjoyable experience. Drinking lots of water, not just during your hike, fueling with lean protein and carbs, snacking on energy bars will give you more energy and your thoughts of turning around will be smashed!
Stay fueled, stay strong, happy adventuring!
