What’s the most important thing on a hike? If the first thing that comes to mind is warm socks and a compass, then you’re likely a fan of cozy rest, soft blankets, and tea. However, the key to a real hike is conquering challenging peaks and trekking where paths are made by animals, not humans. For such feats, enthusiasm alone isn’t enough - you need energy, which comes from the right food in the right quantities.
Let’s talk about what food is best for hiking and what must be in your backpack.
Where to Begin?
Depending on Your Plan
Start by determining the duration and difficulty of your route. A short hike of up to three days can be planned by a beginner, but longer treks require discipline and a meticulous approach. Consider not only the season but also air temperature and humidity.
Depending on your planned activity, your daily caloric intake should range from 2,500 kcal to 5,000 kcal. The weight of the food should not exceed 1-1.3 kg per person per day. For extreme routes, make sure to carry extra supplies in case of unforeseen situations.
Daily caloric needs are determined based on energy expenditure. You’ll need to account for weight, height, and expected physical activity (e.g., walking on flat terrain, uphill climbs, or descents).
For example:
- A leisurely hike can burn 300-600 kcal per hour, depending on your weight, backpack load, walking speed, and terrain.
- In the case of mountain hiking or climbing, energy expenditure rises to 550-800 kcal per hour.
On gentle terrain with a backpack weighing less than 15% of your body weight, your caloric needs won’t differ much from the norm (2,500-3,500 kcal for active women, 3,000-4,000 kcal for active men). However, if your backpack weighs 25-35% of your body weight and the terrain is rough or steep, you’ll need an additional 500-1,000 kcal.
High-quality Food Composition
A baked potato might be a delightful treat for a day hike, but on a multi-day trek with a backpack, it would be more of a burden. The choice of food for a hike depends on two factors: nutrient content and total weight.
The right balance of proteins, fats, and carbohydrates will improve your stamina and help your body recover after a hard day.
For extended hikes, divide your caloric intake as follows:
- 45-50% carbohydrates
- 35-40% fats
- 10-15% proteins
For shorter hikes, you can reduce the fat content and increase the carbohydrates, or simply stick to your usual diet.
Carbohydrates
Include both simple and complex carbs:
- Whole grains, cereals, pasta, and granola
- Fresh fruits and vegetables (optional) or dehydrated options (e.g., dried apples, bananas, figs, dates, raisins)
- Hard candies, crackers, and bagels
Fats
- Oils (sesame, olive, or coconut)
- Peanut butter
- Nuts
- Seeds (pumpkin, sunflower)
- Cheese (hard, high-fat varieties)
- Egg yolks
Proteins
- Meat or fish products (canned or dried)
- Nuts
- Legumes (lentils, peas, beans)
- Egg whites
Purchasing and Packing
Avoid perishable products such as fresh milk, yogurt, raw meat, fish, seafood, or prepared sauces.
Opt for high-calorie, dry, and lightweight foods. For long hikes, repackage items into portions using special bags. This saves time when searching through your belongings and protects your supplies from getting wet or spoiling prematurely.
Plan for 2-3 main meals per day and a snack every two hours. This eating schedule helps your muscles handle the workload throughout the day.
Spices and Extras
Want to be the life of the hike? Bring salt! Salt, along with other spices (e.g., cayenne pepper, garlic powder, cinnamon, chili flakes, or onion powder), can make meals more enjoyable. Bland food is not only unpleasant but can also impair digestion and gastrointestinal function.
So, plan your route, calculate your daily caloric needs, and pack your backpack with the right proteins, fats, carbohydrates - and, of course, a pinch of adventure!
