How to Eat Food on The Trail? Our Expert Advice
One of the most overlooked aspects of hiking preparation is planning your meals. While most hikers meticulously plan their gear and route, they often underestimate the importance of proper trail nutrition. Eating the right foods on the trail ensures you maintain your energy levels, avoid health issues, and complete your hike in good spirits.
Many hikers believe they can eat “just anything” on the trail, but that’s a mistake. Poor nutrition planning can lead to fatigue, illness, and even a shortened hike. Here are four expert tips to help you eat healthily and stay energized during your outdoor adventure.
Get Expert Advice
One of the most overlooked aspects of hiking preparation is planning your meals. While most hikers meticulously plan their gear and route, they often underestimate the importance of proper trail nutrition. Eating the right foods on the trail ensures you maintain your energy levels, avoid health issues, and complete your hike in good spirits.
Many hikers believe they can eat “just anything” on the trail, but that’s a mistake. Poor nutrition planning can lead to fatigue, illness, and even a shortened hike. Here are four expert tips to help you eat healthily and stay energized during your outdoor adventure.
1. Get Expert Advice
The first step to eating well on the trail is seeking advice from a nutritionist or other relevant expert. Trail nutrition differs significantly from your regular at-home meals. Hiking is physically demanding, and your body will require more calories, protein, and carbs than usual.
You’re likely to burn over 5,000 calories daily on a strenuous hike, especially if you’re carrying a heavy backpack. A nutritionist can help you plan meals that meet your specific needs based on:
- The hiking route
- Daily hiking hours
- Backpack weight
- Weather and season
- Your typical eating habits
Focus on high-protein and high-carb foods to sustain your energy levels. Protein bars, almonds, and other calorie-dense snacks are excellent choices. Don’t worry too much about vitamins—your priority should be getting enough calories and protein to fuel your hike. Nutritionist guide you and determine the food categories best for you. You can make easy substitutions with the recommended list to meet your taste.
Also read: Electrolytes for Hiking: Complete Guide
Balance Your Meals
Eating a variety of foods on the trail helps keep your meals enjoyable and prevents boredom. Aim to include a mix of the following:
Low-Temp Dehydrated Foods
Dehydrated foods are lightweight, easy to prepare, and provide the closest experience to home-cooked meals. You can buy packaged dehydrated meals or make your own using a dehydrator. When dehydrating your own food, keep the temperature below 120°F to preserve nutrients.
Separate different food types during dehydration to maintain flavor and texture. These meals are ideal when access to fresh food is limited.
Fresh Ingredients and Foods
Fresh foods are best consumed at the beginning of your hike while they’re still fresh. Pasta, rice, and other durable fresh ingredients are great for making hearty meals. Prioritize consuming less durable fresh foods early on to avoid spoilage.
Fruits
Fruits are not a necessity for short hikes, but they can add variety to your meals and provide a refreshing treat. Opt for fruits that are more durable, like apples and oranges, to last longer on the trail.
Opt for Frequent Resupplying
Many hikers make the mistake of packing all their food for the entire trip, which can add unnecessary weight to their backpacks. Instead, plan for regular resupply points along your route. This allows you to carry less weight and enjoy a wider variety of fresh foods.
Resupplying also provides an opportunity to take a break and enjoy a hot meal from a local store or café. A quick detour for a burger or homemade dish can boost your morale and keep you motivated.
The psychological benefits of a change in scenery and fresh food cannot be overstated. Taking short breaks to resupply can reinvigorate your commitment to the trail.
Eat What You Love While Following Nutrition Guidelines
While it’s important to follow your nutritionist’s advice, don’t feel obligated to eat foods you dislike. The trail is no place for bland or unpleasant meals. You can replace recommended foods with alternatives you enjoy as long as they meet your nutritional needs.
Learn how to read nutrition labels to ensure you’re getting the right amount of calories, protein, and carbs. This way, you can tailor your meals to your preferences without compromising your health.
For example, if your nutritionist recommends a specific protein bar but you dislike the taste, find another brand with similar nutritional value. The goal is to keep your meals enjoyable so that you don’t dread eating on the trail.
Also read: Best Snacks for Hiking: Fuel Your Adventure Deliciously!
Final Thoughts
Eating right on the trail isn’t complicated, but it does require some planning and consideration. Your regular eating habits at home won’t suffice for a long hike, so it’s crucial to adapt your meal plan to your trail needs.
By following the tips in this guide—seeking expert advice, balancing your meals, resupplying regularly, and eating what you love—you’ll ensure a healthy, enjoyable, and successful hiking experience. A well-fed hiker is a happy hiker, ready to take on the challenges of the trail with energy and enthusiasm.
