Nutrition “Nutritious Fuel for Hiking”

NUTRITIOUS FUEL FOR HIKING

With cooler weather to enjoy and so much terrain to explore, it’s the perfect time to stay active and enjoy nature. But before heading out on the trails, it’s important to plan ahead how to nutritiously fuel your body for the hike. Village Dietitian, Jamie Miller, has some helpful nutrition tips to keep in mind beyond just tossing a bottle of water and a granola bar in your bag.

Hydration

Even if the weather has cooled off and you’re not sweating as much, you still need to stay hydrated as you enjoy your hike. Try to pre-hydrate by drinking 2-4 cups of water before a hike so you have less to carry in your bag. Then, a good rule of thumb is to plan for about 2 cups of fluid for every hour of hiking. If the hike is less than 1 hour, simple water will do. But if it is a longer venture or you are sweating more heavily , it’s important to add in electrolytes to keep you hydrated. While there are many products on the market, Village Dietitian Jamie Miller, likes a product such as LMNT which is no sugar added and also contains salt to balance out the sodium your body is losing while sweating.

Food is Fuel for Hiking

While hiking or doing any endurance activity, carbohydrates are the body’s preferred source of energy since they’re easier for your body to digest and use for energy versus protein or fat. When embarking on a longer distance hike, aim for 30 to 60 grams (120 to 240 calories) of carbohydrates per hour to improve strength and endurance and delay fatigue.

Stock Up On Snacks

Similar to hydration, if your hike is shorter than an hour or two, you likely won’t need a snack. But much longer, you will need to prepare with nourishment to keep you going. The body best processes 100–300 calories per hour while exercising. Eating smaller snacks more frequently keeps blood sugar and energy levels stable, and also won’t overload the stomach. Eating too many calories at once not only can divert blood away from working muscles in favor of digestion, but also can cause energy levels to dip or cause digestive distress.

What to Pack

While perishable food could be carried with an ice pack, that can easily weigh a hiker down. So instead, try some creative non-perishable food items. The key is to pack a balance of different food groups, and pair them together for best satisfaction and stable blood sugar. There are many easy to pack produce options such as apples, applesauce packets, bananas, oranges, grape tomatoes, and mini bell peppers. For portable protein, try jerky, meat bars, protein powder to be mixed with water, and tuna pouches. Healthy fats can be packed in the form of nuts and seeds, nut butter packs, or olives. Carbohydrates could come from dried cereals or granola, dried fruits, fruit leather, bread, tortillas, or crackers. For ideas how to pair foods for balanced snacks, check out these snack ideas:

• Trail mix (nuts, seeds, dried fruit, coconut, dried cereal, etc) • Nut butter packs with apple, banana, or tortilla • Ready made tuna or chicken packets with crackers • Jerky, fruit leather, and cheese crisps such as Whisps • Applesauce pouch and almonds • Smoothie Pouch, such as Fuel to Fire • Energy or granola bars, such as RXbar

Registered Dietitian JAMIE MILLER