Hiking Nutrition 101: How to Boost Your Energy and Reach New Heights on the Trail

Hiking Nutrition 101: How to Boost Your Energy and Reach New Heights on the Trail

Hiking Nutrition is more than just packing snacks—it’s the key to maintaining energy, stamina, and performance on the trail. Whether planning a quick day hike or a multi-day trek, knowing what to eat and drink can make the difference between a successful hike and an exhausting ordeal. This guide covers everything you need to fuel your hike, from meal planning to hydration strategies.

The Science of Hiking Nutrition

Hiking nutrition refers to the macronutrient balance (carbohydrates, fats, and proteins) and hydration strategies required to fuel outdoor activities effectively. Hiking is a physically demanding activity that requires proper fueling. Understanding the science behind hiking nutrition can help trekkers optimize their hiking performance and enjoyment.

Energy Expenditure on the Trail

The energy demands of hiking can be substantial. Depending on various factors, such as terrain, duration, and pack weight, the average hiker can burn up to 5,000 calories daily [1]. This high energy expenditure necessitates a well-planned nutrition strategy to maintain stamina and prevent fatigue.

During a hike, the body primarily uses a mix of carbohydrates and fats for fuel. At lower intensities, typical for most hiking scenarios, about 70% of energy comes from fat and 30% from carbohydrates [2]. This balance shifts as the intensity increases, with the body relying more on carbohydrates during steeper climbs or faster-paced sections.

Nutrient Timing for Optimal Performance

Proper nutrient timing is crucial for maintaining energy levels throughout a hike. Starting the day with a nutritious breakfast containing 300 to 500 calories at least an hour before hiking can significantly improve performance. This pre-hike meal should be high in carbohydrates, include some protein, and be low in fat and fiber to ensure easy digestion.

To delay fatigue and maintain endurance, aim to consume 30 to 60 grams (120 to 240 calories) of carbohydrates per hour [3] while hiking. Great snacking options include:

• Energy gels
• Dried fruits
• Powdered sports drinks
• Energy bars

Adapting Nutrition to Hiking Intensity

The nutritional needs of hikers can vary based on the intensity and duration of their trek. For longer, multi-day hikes, focusing on calorie-dense foods for backpacking that provide a good balance of macronutrients is essential. While carbohydrates are crucial for quick energy, fats significantly sustain energy provision during long hikes.

Protein for Muscle Recovery

Protein intake is also vital, especially for muscle repair and recovery. Aim for approximately 0.7 grams of protein per pound of body weight daily. This can be distributed throughout the day, by focusing on consuming at least 30 grams of protein with dinner to support overnight muscle recovery and reduce inflammation.

The Importance of Proper Hydration

Hydration and electrolyte balance are equally important aspects of hiking nutrition. Hikers can lose an average of 0.5L of sweat per hour, so replenishing fluids and electrolytes regularly is crucial. Electrolyte imbalances can lead to various issues, including dehydration, muscle cramps, and in severe cases, more serious health complications. Understanding how much water you need to drink while hiking or backpacking is essential to avoid running into unnecessary problems on the trail resulting from dehydration.

By understanding and applying these principles of hiking nutrition, trekkers can ensure they have the energy and nutrients needed to fuel their adventures effectively and safely.

Hiking Nutrition Strategies for Varying Terrains

Hiking nutrition needs vary significantly based on the terrain and environment. Adapting one’s fueling strategy to the specific challenges of different landscapes is crucial for maintaining energy levels and overall performance.

Flat Trails vs. Steep Inclines

The intensity of a hike dramatically affects calorie expenditure. On flat terrain, a 150-pound person burns approximately 80 calories per mile [4]. However, when tackling steep inclines, the calorie burn increases substantially. For every 1% increase in grade, the same person burns an additional 10 calories per mile [5], roughly a 12% increase. At a 10% grade, hikers can expect to burn more than twice as many calories as on flat ground.

To fuel increased energy demands, hikers should focus on high-calorie backpacking food. Nuts, nut butters, and oils are excellent options for packing maximum calories in minimal space. For hikes with steep inclines, consuming 30 to 60 grams of carbohydrates per hour to maintain endurance is recommended.

High Altitude Hiking Nutrition Considerations

At high altitudes, the body’s nutritional needs change significantly. Hikers often experience reduced appetite and increased energy expenditure. Research has shown that climbers can lose an average of 3.3 kg over 16 days at high altitudes [6]. This weight loss can reduce strength and stamina, potentially impacting performance.

At above 8,000 feet, the body burns more calories due to lower oxygen levels and colder temperatures. Consume more carbohydrate-heavy snacks, and prioritize hydration to combat altitude sickness.

To combat these effects, hikers should:

• Increase calorie intake: Aim for at least 60% of calories from carbohydrates.
• Maintain protein intake: Consume 20-30 grams of protein after exercise.
• Stay hydrated: Drink 3-5 liters of fluid daily.
• Consider electrolyte-rich beverages: These can be more effective than plain water at high altitudes.

Desert Hiking: Balancing Electrolytes

Desert environments present unique challenges, particularly concerning hydration and electrolyte balance. The risk of hyponatremia, a condition caused by low sodium levels, increases in hot weather when hikers consume large quantities of water without adequate electrolyte replacement. This is why eating salty snacks when hiking is important.

To maintain proper electrolyte balance:

• Use electrolyte tablets or mixes in water.
• Consume salty snacks throughout the hike.
• Monitor urine color as an indicator of hydration status.
• Consider using Salt Stick caps for easy electrolyte supplementation.

By tailoring nutrition strategies to specific terrains, hikers can optimize their performance and enjoyment on the trail.

Special Dietary Considerations for Hikers

Hikers with specific dietary needs can still enjoy nutritious meals on the trail. Whether following a vegan, vegetarian, gluten-free, or low-carb diet, proper planning ensures adequate nutrition for outdoor adventures.

Vegan and Vegetarian Trail Food Options

Plant-based hikers have numerous protein-rich trail food options to fuel their treks. Legumes, nuts, seeds, and whole grains provide essential nutrients. For instance, eating oatmeal, trail mix, a PB&J sandwich, and a bean-based dinner can easily provide over 80 grams of protein [4]. Vegan hikers should focus on nutrient-dense foods like quinoa, lentils, and leafy greens to meet their nutritional needs on the trail.

Gluten-Free Trail Nutrition

Gluten-free hikers can substitute traditional hiking food staples with alternatives like quinoa, brown rice ramen, or gluten-free oats. Many freeze-dried foods now offer gluten-free options. Using cornstarch or arrowroot as a thickener in your homemade hiking meals will provide a gluten-free consistency [5].

Low-Carb Hiking: Pros and Cons

While a ketogenic diet may offer benefits like sustained energy levels and lighter pack weight due to calorie-dense foods for backpacking, it comes with challenges. Low-carb diets may hinder performance during high-intensity activities [3] and at high altitudes. Hikers considering a low-carb approach should weigh these factors and consult a healthcare professional before making significant dietary changes for their trek.

Conclusion

Hiking nutrition is a crucial aspect of any successful trek, significantly impacting performance, endurance, and overall enjoyment of the outdoor experience. Proper meal planning is key to maintaining adequate nutrition on the trail, regardless of dietary preferences or restrictions. From pre-hike meals to post-hike recovery, each aspect of hiking nutrition supports physical performance and mental clarity during outdoor adventures. By applying these principles and tailoring them to individual needs and specific hiking conditions, hikers can ensure they’re well-fueled to take on whatever challenges the trail may present, ultimately enhancing their connection with nature and the overall hiking experience.

FAQs

Q: How can I boost my stamina for hiking?

A: To enhance your hiking stamina, gradually increase your daily step count and incorporate varied terrains in your walks, such as hills and valleys. Additionally, consider adding steady-state cardio exercises to your routine to improve your endurance significantly.

Q: What should I eat to keep my energy up while hiking?

A: To maintain energy during hikes, consume balanced meals that include proteins, fruits, vegetables, and carbohydrates like rice or pasta. Ensure you eat enough calories throughout the week to prevent energy depletion during your hikes.

Q: What are the best snacks to eat for energy while hiking?

A: Excellent energy-boosting snacks for hiking include nut-butter stuffed dates, which are rich in fiber, protein, and fats. Other great options are hassle-free fruits like apples, fruit purees, jerky, and energy gels for hiking, all of which provide sustained energy for your activities.

Q: What foods should I carry for endurance hiking?

A: For endurance hiking, it’s best to pack non-perishable, lightweight, and nutrient-dense foods. Good choices include trail mix, nuts, seeds, nut-based bars, nut butter packs, and fresh fruits like apples, bananas, and oranges that don’t need refrigeration. Consider powdered and freeze-dried foods to maximize caloric density while minimizing weight in your bear canister.

Hiking Nutrition: What + How Much to Eat on a Day Hike

Nutrition for hiking is something we see a lot of people make mistakes with – they’re either overcomplicating it and bringing too much food, or underestimating how much they should eat OR choosing types of food that simply aren’t as optimal for a day hike.

When you’re planning out a hike and trying to determine how much food to bring, we don’t need to be concerned about mileage or vert. We are most concerned with how long the hike is going to take you and how hard that hike will be for you.

If this is an hour-long hike, you can bring a little something to snack on if you want to, but it’s not totally necessary. This nutrition guide is geared toward those 90-minute plus hikes that require nourishment to sustain you throughout your trek.

Once you determine how long the hike is going to take you, there are some considerations to make when planning how much to eat:

• Plan on eating around 200-300 calories per hour. If it’s a harder hike – meaning more vert, tougher, and/or more obstacles – aim for the 300-calorie/hour marker. Let’s say you’re going out on a 5-hour hike that’s rated difficult; you are going to want to bring around 1,500 calories with you.

• If you have no idea how long a hike is going to take you, you can roughly calculate how many miles per hour you’re going to move. Usually, it’s around 15-40 minutes per hour depending on how fit you are. Obviously if you’re a slower hiker, you’re probably not doing 15–20-mile hikes. Don’t overthink it too much! This is why we don’t really want to go over that 300-calorie mark, it’s just not necessary when you can still go home and eat more!

• Know that the heavier your pack is, the more it’s going to slow you down no matter how fit you are. You can move so much faster even when your pack is just one pound lighter.

• When you hike, blood is moving away from your stomach, which will make you feel not super hungry. Altitude will also reduce your hunger (and thirst). “Hiker hunger” is going to set in at night, or even a day or two later depending on the difficulty of the hike. This is why you need to eat even when you’re not hungry; you’re still burning energy and need to replace it. This is where high-carbohydrate, quick-digesting snacks come into play. With that said, do NOT wait to eat until you’re hungry.

We’ve seen people go 2-3 hours without eating on a hike because they don’t feel ready for food, but they get really tired. That’s because even though they don’t feel hungry, they are running out of fuel. We suggest setting an alarm on your phone for every 60-90 minutes to remind yourself to eat 200-300 calories.

• If you plan an all-day hike, lunch is something to consider. In this case, it’s not realistic to just eat snacks the entire time. But remember that a 500-600 calorie meal won’t digest as quickly as a snack will, which means you might feel slow or a little lethargic if you don’t give yourself a little time before hitting the trail again. If you’re hiking to a summit, a lake, or some sort of destination, packing a lunch is a great idea! It’s way more enjoyable to stop and eat a meal than it is to pound three snack bars.

Why we need to have extra food

Obviously, we’ve seen our fair share of shit in the backcountry now, so we feel obligated and responsible to prepare you for all situations that could arise.

1. Let’s just say nothing happens to you – you’re fine and your group knows what you’re doing. However, you come across someone who broke their ankle on the trail. They’re alone or with one other person, they don’t know what they’re doing, and didn’t bring food. Maybe they have to wait an hour or two for help. Having extra food (and safety gear for that matter) isn’t as much about an emergency for you as it is for helping others who aren’t as prepared or experienced. This isn’t meant to scare anyone but bring extra snacks! Whether it’s you or someone else who gets into a bind, you’ll be really happy you have them.
2. Maybe you’re just hoofing it one day and decide that you want to go a little further than you planned – now you have enough fuel for that! There have been times where we didn’t go as far as we would have liked because we didn’t have enough water or food.

Carbs are your hiking BFF

The last thing you want is to bonk on the trail. This is why you NEED to bring carbs. We see a lot of newer hikers bring protein bars which are fine, but truthfully those calories are best served as carbs and fat – mostly carbs. You can increase the fat if you have a longer day planned. If you’re going out for a couple hours, you don’t really need to worry about protein. Protein is not going to fuel you on the trail – eat that after you hike to help repair your muscles!

Now let’s get down to the part that everyone wants to hear – what exactly should you bring?

→ Chews or gummies of any kind are great, but you can’t only eat these. We promise you don’t want a belly full of sugar when you’re hiking. Try to stay in the 40-60 grams of carbs per snack realm. These are going to be super-fast digesting so they’re great to throw down when you’re hitting a wall:

• Clif Shot Bloks
• Jelly Belly Sports Beans
• Probar BOLT Energy Chews
• Honey Stinger Energy Chews
• Fruit jerky/leathers

→ Goos aren’t really our thing, but some people LOVE them. Try different ones if you want to and see what you jive with.

• Honey Stinger Gel (as an alternative, we really love the Honey Stinger Waffles)
• GU Energy Gel
• Spring Energy Gel (made with more whole ingredients, better tasting IMO)

→ Meals or bars that are heavier for more calories!

• ProBar Meal Bar
• Bobo’s Oat Bars
• Beef jerky
• Split (almond butter and jam in one!)

→ Juice! We never really were juice drinkers until we started bringing Natalie’s Juices with us after we partnered with them for a branding photoshoot on a ski tour. Now we almost always take one with us!

→ Fresh fruit: Fresh fruit carries a lot of water which is a nice bonus for hydration. We really like kiwi when hiking because they’re small and you can eat the skin (is that weird?!). Also, bananas, apples, and dried fruit are good options and easier to pack. Just be aware that they will make your pack heavier. We don’t recommend carrying it all day so eat it sooner rather than later.

*Note: You CANNOT leave your apple cores, banana or orange peels or any kind of food in the backcountry. Just because they are plants doesn’t mean they are natural in the backcountry ecosystem. Bring an extra stuff sack or Ziploc bag and pack out your food scraps.

Personally, we don’t see any point in bringing vegetables on the trail because they’re not going to provide you any calories to sustain you. If you really want to bring something like veggies and hummus with lunch, that’s definitely doable in a Tupperware container.

Packing Your Food

When planning out food, try bringing something heavier like a bar or squeezable almond butter packet, and something lighter like chews, and alternate every 60-90 minutes. You don’t have to do it this way, but that’s just what works for us! Also make sure to bring a combination of sweet and savory items because you never know what you’ll feel like having once you are on the trail.

Pack your snacks in a small dry bag so that your food is all in one place. You will know what you have, what’s left, and can visualize it and be responsible with snack eating this way. Plus, you can put your wrappers back into it and not have any loose trash floating around your pack.

And an extra tip for you: If you have the time and ability, eat a big breakfast before you head out! Just make sure you have about an hour or so before you hit the trail to digest. If you won’t have that option, you’ve probably heard about marathon runners or Ironman competitors who carb-load the night before their event – we don’t have to go THAT hard, but the same concept applies. Eat a little bit of a carb heavier meal if you plan on getting an early start!

Water on Your Day Hike

Most med kits come with electrolyte powders but bring something extra with you if you are worried about hydration. If you’re going somewhere that doesn’t provide you access to a water source, bring as much water as you can from home. We bring an entire 3-liter bladder plus a collapsible water bottle (holds 20 fluid ounces) just in case. You can also buy water bottles that have a built-in filter that you can refill along the trail.

Some hydration supplements I recommend:

• Skratch
• GU Drink Tabs
• Gatorade Gatorlytes
• Electrolyte salt sticks
• Salt stick chews
• Nuun tablets (these are my go-to! I love these and we bring them with us on every hike, climb, whatever adventure)

Why is Trail Nutrition SO Important?

Bottom line, you need to be alert out on the trail so that you don’t get lost. You do not want to end up dizzy or tired to the point where you aren’t paying attention, otherwise you are more likely to get hurt and more likely to get lost compared to if you’re fueled up with lots of calories. The time to cut calories is not when you’re on a long hike.

Now that we’ve covered nutrition. if you’re ready to improve your abilities & mindset in the great outdoors, check out the Black Iron Nutrition Outside Coaching . This is 1:1 nutrition, movement, and mindset coaching for those looking to learn how to not only spend more time on the trail, in the mountains, or outside in general, but how to adequately fuel for and recover from your adventures.

Written By: Krissy Harclerode & Whitney Doiron

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