Nutrition Tips for a Day Hike.
I recently went with my partner and a friend on a “moderate” hike that truely kicked our butts but wow was it worth it ending with a beautiful waterfall and natural swimming pool with clear water deep enough to jump off cliffs. It was so liberating jumping into that ice cold water after that long sweaty hike.
I remember being a “chubby and lazy” kid who was always falling behind. Well, it wasn’t that sweet girl’s fault - her lifestyle was not healthy by default. The coolest part about growing up is developing agency over your own life and as I am working my way towards calling myself an “experienced hiker” I am developing my arsenal of support. Per usual, proper nutrition is ESSENTIAL for me to chase my dreams.
Here are a few things I do to fuel my adventures.
#1 Hydration
Beginning every morning drinking water is vital as our bodies and brains have typically spent the last 8+ hours undergoing MANY restorative and healing processes without any food or water intake. I experience immediate effects of water in my movement quality. I feel smoother, quicker, and much more agile after I have hydrated in the morning. Every cell in our bodies use water and when gearing up for a day of physical work it is all the more useful to keep those gears lubricated.
Have you ever spent the day in the hot sun while extremely thirsty longing for that next glass of water? Well I’ll tell you what, if you hydrate sufficiently in the morning before your day begins, you will be MUCH more resilient to the heat of the day and other harsh conditions. It is a lot of weight to carry water on your back when climbing up a mountain, so the more you drink beforehand the better.
#2 Well-Rounded Breakfast with Protein, Fats, Greens, and Maybe Some Extra Carbs.
A well rounded breakfast will sustain you for your first tough hours. I recommend a smaller portion as having a full stomach may start your journey uncomfortable. We want to feel light on our feet, but also be able to begin strong and sustain a long trek early in the morning. The combination of protein, fats, and carbs will start your engine and give you something to burn for a long duration.
I include greens in this breakfast because they provide a high number of vital vitamins and minerals your body needs to function properly. Not only do we want to function properly, we want to thrive - so let’s not skip this step.
#3 More Hydration
#4 Pack Your Snacks - Fruit and Nuts
Whether or not I am planning a full lunch on the trail, fruit and nuts are essentials for my pack. These two simple snacks pack a powerful punch in sustaining me on my adventures. There is nothing like fresh fruit on the trail. The sweetness is such a treat after the hard work and their water content quenches deliciously. The natural sugar in fruit will give you a burst of energy and if paired with the protein and fat contents of nuts we don’t have to worry about the sugar crash. The protein and fats in nuts including, but not limited to, pecans, almonds, and walnuts have a slow release of energy and will also keep me feeling strong throughout my day.
#5 Your Next Meal
Whether you have a sandwich packed or are finished with the trail and headed to the nearest restaurant remain intentional and calm when eating after a long hike. We may have the urge to indulge, eat fast, and maybe too much because we’ve “earned it” after the excursion but staying calm is important for nourishing your body. Begin with water as much of the time we confuse the sensation of thirst for that of hunger. Drinking a full glass of water before your next meal will help you maintain balance. Now, by all means ENJOY your meal but remind your body that you are not starving, you are thriving! I like to think of my meals as setting me up for future comfort rather than satisfying past discomfort. What is next for you, and how can you support your life with a delicious and satisfying meal that doesn’t weigh you down but propels you forward?
Happy Travels!!
Stephanie
