![]() ![]() Energy bars and gels are designed to provide energy on strenuous hikes, so it’s always a good idea to pack a few. Snacking regularly (every 1-2 hours) is better for your body on the trails than eating three big meals, because it is easier to maintain consistent energy levels, and you don’t get that heavy, slow feeling of having a full stomach. We also think it is a great pick me up when you’re getting tired and grumpy, releasing endorphins and dopamine – instant happiness! A little chocolate, particularly dark chocolate over 70%, is a great way to get a quick boost of sugar, and even contains a small amount of caffeine. ![]() You can bring some fresh fruit without worrying about it getting turned to mush, which, as well as tasting delicious, helps you stay hydrated. Trail mix, or nuts and dried fruit are essential, containing a mix of carbohydrates, proteins and fats that keep your energy up and help you feel full. This means it’s important to have plenty of snacks to keep your energy up. You’ll be burning approximately 2000 calories on a four hour long walk, although this varies depending on the difficulty of the hike – if you’re climbing or facing steep uphill walks, you’ll burn even more. It’s important to bring plenty of healthy snacks with you, even on a one day hike. And while some people require caffeine to wake up in the mornings, we would recommend drinking tea instead of coffee, to avoid the possibility of a crash several hours into your hike. ![]() As tempting as it may sound, avoid a Full English Breakfast – you risk overwhelming your body with the amount of oily food, and becoming sluggish while it attempts to digest this. If you need warming up before you begin, eggs and wholemeal toast can work well. Porridge can be a fantastic option to give you that slow release energy for the first couple of hours’ walking, as can Greek yoghurt with fresh fruit and seeds for a lighter option. We’d recommend anything with a good mix of complex carbohydrates and proteins. Click here to view bottles and flasks.īefore you head out, it’s important to make a breakfast that will sustain you for a few hours without overfilling you. If you are worried, bring hydration tablets or powder to make sure your body can absorb the water it needs to. ![]() And if you are drinking a lot due to hot or sweaty conditions, make sure to have enough salts and electrolytes to absorb the amount of water you need. Drink regularly, because if you wait until you feel thirsty, dehydration will have already had a negative effect on your body. You’ll need to make sure you have plenty of water on you, or be certain you’ll walk by running water and can filter or purify it. Depending on the conditions, you’ll need to consume between 0.5 and 1 litre of water per hour. Proteins don’t supply much energy, but are excellent at building and repairing muscle.Įven more important than choosing the right foods, is making sure you stay hydrated. Complex carbohydrates are better than simple ones, because simple carbohydrates release a burst of energy which can leave you feeling drained and crashing after that energy wears off. The foods you choose should be primarily geared towards a gradual release of energy. Your foods should be focused around three main food groups to provide the energy you need to stay active: carbohydrates, proteins, and fats. Nutritional contentĬertain food types are more valuable when you are out on a long hike. Leave the cans at home, and choose items wrapped in light plastic wrappers, or wrap your own in beeswax paper. You should also consider the packaging your food comes in, as on most hikes you’ll need to carry all your waste with you, so tinned food will leave you carrying around a heavy and bulky tin, potentially with sharp edges. Your chosen food should have a high calorie-to-ounce ratio, providing you with lots of energy without requiring lots of energy to carry. Even though you won’t be as strapped for space on a one day hike as you would be on a multi-day hike, it is still sensible to choose foods that are relatively lightweight, so you don’t load yourself up unnecessarily. ![]()
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