Hiking is not just a walk in the park; it’s a demanding physical activity that requires ample fuel to keep you going.
Whether you’re embarking on a short day hike or a multi-day trek, paying attention to your nutrition is crucial for optimising your health, sustaining energy levels and enhancing your overall hiking experience.
Here are some essential tips to keep in mind when it comes to nutrition and hiking:
- Practice Nutrition in Training: Just like you train your muscles and endurance, training your nutrition is equally important. Experiment with different foods and meal timings during your training sessions to understand what works best for your body.
- Be Organised: Plan your meals and snacks ahead of time, and pack them in convenient, easily accessible containers. Preparing snacks and meals in advance reduces stress on the trail and ensures you have the right balance of nutrients to sustain your energy. Having meals planned for when you finish the hike will also help ensure you start your recovery with appropriate nutrition rather than eating whatever you can get your hands on!
3. Be Organised: Plan your meals and snacks ahead of time, and pack them in convenient, easily accessible containers. Preparing snacks and meals in advance reduces stress on the trail and ensures you have the right balance of nutrients to sustain your energy. Having meals planned for when you finish the hike will also help ensure you start your recovery with appropriate nutrition rather than eating whatever you can get your hands on!
4. Have Variety: Aim for a diverse range of sweet and savoury foods to meet your nutritional needs. Flavour fatigue and loss of appetite are common symptoms when you have been exercising for a sustained amount of time. Saving some of your favourite foods until later in the hike, will help ensure you keep your energy levels topped up.
5. Remember Hydration: Staying hydrated is paramount when hiking. Pack plenty of water and electrolyte-rich beverages to replenish fluids lost through sweat. Remember to sip regularly, even if you don’t feel thirsty.
6. Consider Places to Top Up: Research your hiking route beforehand to identify spots where you can refill your water bottles or purchase snacks if needed. Knowing these locations can alleviate any concerns about running out of supplies or carrying more than you have to.
7. Work Out How Much You Will Need: Estimate the calories you’ll burn and the fluid you will lose during your hike and pack accordingly. It’s better to have slightly more than you think you’ll need, especially on longer excursions.
8. Have a Plan, Practice, Stick to It, but Have Contingencies: Develop a nutrition plan for your hike and practice it during your training hikes. Stick to your plan as much as possible, but also be prepared to adapt if circumstances change, such as unexpected weather or trail conditions.
9. Consider the Day Before and After: Nutrition isn’t just about what you eat on the trail. Pay attention to your meals the day before your hike to ensure you’re properly fueled, and don’t forget to refuel and recover afterward with nutritious foods to support muscle recovery and replenish energy stores.
By prioritising nutrition and following these tips, you’ll be better equipped to tackle any hiking adventure that comes your way, allowing you to fully enjoy the beauty of the great outdoors while feeling strong and energised.
Client Testimonial
“I approached Vicky for nutrition advice because I was feeling a lot of fatigue, and I wasn’t sure if it was down to my time of life or to my not fuelling myself properly for the level of activity I do.
Vicky signed me up to a diet tracking app and asked me to log my intake for a few days. From the results of that, she was able to see what was already good about my nutrition and advise me about what to change. She wrote a very detailed report with sound recommendations which I have been following for a few weeks now. I’m very pleased with the result. It was exactly what I was looking for when I decided to consult Vicky. I have more energy and feel generally more alert and energised.
I’ll be going back to her when my next mountaineering expedition is approaching so she can help me plan my nutrition.
I would definitely recommend working with Vicky if you need to get to grips with how to feed yourself for your lifestyle.” Melanie, Mountain Trekker.
