One of the most important things to consider when hiking is what you’ll be eating. Yep, that’s right! Food can make or break your outdoor experience. It’s the fuel that keeps our bodies moving. Without proper sustanance your hike can easily turn dangerous, affecting your health and safety.
Knowing what is the best food for day hiking will ensure an enjoyable and safe hike.
So let’s dive into some solid tips to keep you well-fed and happy on your adventures!
The Importance of Planning
First things first, planning is key. Before you hit the trail, take a moment to assess your food and hydration needs. Think about how long the trip will be and what foods you want to carry. Don’t forget to consider how you’ll eat and drink—will you be able to bring a cooler, and do you have the necessary tools? A little prep goes a long way in making sure you enjoy your hike without feeling sluggish or irritable.
Hydration Strategies
The human body can survive for longer without food, than it can without water. This article explains the metabolic shift a body goes through without food. Water is your best friend when you’re hiking. Seriously! Be sure to pre-hydrate by drinking at least 4 cups of water before you even step outside. Plan to drink about 2 cups for every hour you hike. And don’t skimp on packing extra water for post-hike hydration; your body will thank you! My comprehensive guide on hydration is a must read.
The Nutrients that Fuel Your Body
Understanding the energy demands of day hiking is key to fueling yourself properly. Even on shorter hikes, your body needs a consistent supply of energy to power through various terrains and elevations. This means the food you pack can make or break your experience—too little energy, and you’ll feel sluggish; too much of the wrong food, and you might feel heavy or uncomfortably full.
The best way to keep your energy levels steady is by balancing carbohydrates, proteins, and fats in your snacks and meals. Carbohydrates are your quick-burning fuel, giving you the immediate energy needed to keep a steady pace. Proteins, on the other hand, help repair muscles and prevent fatigue over the course of your hike, while healthy fats provide long-lasting energy to sustain you through the day. A mix of these nutrients—think trail mix, whole-grain wraps, and energy bars—ensures you won’t run out of steam halfway up the trail.
I follow a nutritional Ketogenic lifestyle, meaning my body fuels off fats, so I pack nuts and seeds, Greek yoghurt with fruit, usually berries, vegetable sticks and most often boiled eggs as my protein.
Food Preparation for Day Trips
If you’re just heading out for a day hike, packing food can be pretty simple. You’ll want to bring along perishable goods, like sandwiches, but be sure they’re kept cool. Up your game with lightweight, nutrient-dense snacks that pack a punch without weighing you down. Trail mix, nuts, dark chocolatre and fresh fruits like apples and bananas are fantastic choices. And don’t forget some easy-prep items like boiled eggs, sandwiches, or crunchy veggie sticks with dip—yum! If hiking in winter, a thermos with a hot drink or soup goes down a treat.
Food Safety Practices
Let’s be real: food safety is so important, especially when you’re in the great outdoors. Keep perishable foods at safe temperatures—no longer than 1 hour at temperatures above 90°F (32°C) and no more than 2 hours at 70°F (21°C). Pack essential items like disposable wipes and hand sanitizer to keep those germs at bay! Remember to keep raw meats separate from anything that’s ready to eat. It’s all about keeping your adventure enjoyable and safe. The last thing you want to do, is give yourself food poisoning. I always pack extra, usually nuts, just in case we finish late or worst still, get stuck out overnight! It’s all about being prepared.
Meal Considerations Based on Hiking Types
Each hike can come with its own set of food challenges. For day hikes meal decisions can be super simple because you’re not carrying a lot of weight. For overnight hikes you’ll have to think more about meal variety and the fact that your pack will weigh a bit more. And for those multi-day or week hikes, dive deep into planning your meals. Focus on balance: you need nutruient-dense foods, but you’ll also want some variety to keep things exciting.
Meal Options on the Trail
Most carbohydrate fuelled hikers I walk with bring, sandwiches and wraps with protein as their fillings for their lunch.
Their morning or afternoon snack breaks usually consist of museli or protein bars, fruits like apples, bananas, oranges and mandarins.
My day hike food tends to be the same for most hikes I do as it works and is easy to prepare:
I have Greek youghurt with ground chia and flax seeds plus berries for morning tea. I generally wash this down with a thermos of hot cacao.
Lunch is usually 3 boiled eggs, cucumber sticks, cherry tomatoes and an avocado for fat that keeps me fuelled.
Nuts are my afternoon snack and in winter a piece of dark chocolate.
My body hikes well on this and I never l run out of steam.
Additional Items
Prior to a hike I load up on magnesium which helps with muscle performance. I also add concentrated mineral salts to my water, to prevent cramping and help with electrolyte levels. Have you ever noticed how your sweat is salty? These are important minerals like potassium and sodium that are lost through sweat, so it’s important to keep these levels up, otherwise the dreaded cramps can strike. My fellow hikers often use electrolyte tablets in a chewable form, but as these contain glucose and flavourings, I steer clear.
I also have a compact hiking cutlery set incase I need to cut food, plus plastic bags for all waste, nothing should be left behind, except for your footsteps.
My Final Thoughts
The food you bring directly contributes to your overall enjoyment while hiking or camping. Choosing foods you genuinely like can enhance your experience and keep your energy levels up. Remember, meal options can evolve as you gain skills and discover what works best for you. So gear up, pack those tasty treats, and get ready for an amazing outdoor adventure! Happy Hiking!
What’s do you pack for day hikes? Please leave a comment or ask me a question below.