I’m heading out for another hiking adventure, and because I am looking at 9-11 miles it’s important that I bring the right kind of snacks and hydration with me. And I want to share some of that with you because you too want to tackle a challenging mountain trail or enjoy a leisurely hike in the woods, here are some tips and snack ideas to keep you energized and hydrated during your hiking escapades.
Hydration: Proper hydration is essential for any outdoor activity, especially hiking. I invested in a new hiking backpack with a hydration bag to make it easier for me to stay hydrated.
Here are some tips to stay hydrated on the trail:
- Water: The most important item to bring on any hike is water. Carry a reusable water bottle or hydration reservoir and drink regularly to prevent dehydration. As a general guideline, aim to drink at least half a liter to one liter of water per hour, depending on the intensity of your hike and weather conditions.
- Electrolytes: Electrolytes help replenish the minerals and salts lost through sweat. Consider bringing electrolyte tablets or sports drinks to maintain electrolyte balance during long hikes or in hot weather.
- Hydration Bladder: If you prefer hands-free hydration, invest in a hydration bladder that fits inside your backpack. This allows you to sip water through a tube without having to constantly stop and reach for a water bottle. This works really well I think because I don’t always love to stop and make sure I drink but I can drink while hiking.
Snacks: Hiking requires sustained energy, and having nutritious snacks on hand can keep you fueled throughout your adventure. Here are some snack ideas for hiking:
- Trail Mix: A classic hiking snack, trail mix provides a mix of healthy fats, protein, and carbohydrates. Opt for a mix that includes nuts, dried fruits, and perhaps a touch of chocolate for a sweet treat.
- Energy Bars: Packed with nutrients and designed for on-the-go snacking, energy bars are convenient and provide a quick boost of energy. Look for bars that are high in fiber, protein, and healthy fats, and avoid those with excessive sugar.
- Fresh Fruit: Pack lightweight, non-squishable fruits like apples, oranges, or grapes. They provide hydration, natural sugars, and a dose of vitamins for sustained energy.
- Jerky: Jerky made from lean meats like beef, turkey, or even plant-based options can be a protein-rich snack. It’s lightweight, doesn’t require refrigeration, and offers a savory option to balance out sweet snacks.
- Nut Butter Packets: Single-serving packets of nut butter, such as almond or peanut butter, are portable and offer a great source of healthy fats and protein. Spread them on crackers, or fruit slices, or eat them straight from the packet.
- Granola or Protein Bars: These bars are specifically formulated to provide sustained energy. Look for bars that are low in sugar and high in fiber and protein.
My go-to snacks for my hikes are a sundried tomato wrap with some salami and cheddar cheese, a yogurt drink, and an apple.
Here’s the thing everyone’s nutritional needs vary, so it’s essential to choose snacks that work best for you and your dietary preferences. Pack snacks that are lightweight, non-perishable, and easy to eat on the go.
Before heading out on your hike, ensure you have enough water and snacks to last the entire duration. It’s always better to bring extra supplies than to run out during your adventure. By staying hydrated and nourished with the right snacks, you’ll be ready to conquer any hiking trail and enjoy the beauty of nature to the fullest.
A free resource library is a collection of digital resources I’ve compiled together. These resources include ebooks, worksheets, checklists, and other helpful materials.