What To Eat Before, During and After a Hike

Hiking has long been among the best ways to exercise and enjoy the great outdoors. There’s just nothing like breathing in fresh air, taking in beautiful views, and getting your heart pumping! Some spend a day off hiking nearby trails, while others embark on a multi-day trek through intense terrains. Either way, proper nutrition is crucial in enhancing your overall hiking experience, energy levels, and endurance. Why should you know what to eat before hiking?

A well-balanced diet helps ward off fatigue, dehydration, and muscle cramps. As such, if you want to conquer trails with vitality and ease and without energy slumps, you must plan meals and snacks. Find out what to eat before, during, and after a long hike (even short ones!).

Pre-Hike Nutrition

The Importance of Pre-Hike Meals

Fueling your body for your daily routine—which may include work, errands, or even a short walk—already requires a good amount of energy. Imagine if you’re set to hike up a mountain with rigorous trails! Unlike daily tasks, hiking requires extra strength and endurance. It’ll take thousands of steps, miles of distance, and hours of movement to reach the end. Without a doubt, proper nutrition through well-timed meals contributes to your optimal performance and enjoyment.

When you consume a balanced meal, you give your body the necessary nutrients to sustain prolonged physical activity. You don’t want to start a hike feeling physically weak. You also don’t want to feel exhausted just after an hour into your hike. Lastly, you don’t want to give up on challenging terrains because your hands and feet can no longer support you. All these can happen if you skip pre-hike meals. Therefore, never let your body run on an empty tank!

The type and intensity of the hike you’ll be doing will determine your pre-hike nutrition needs. For short hikes, a quick snack or light meal about an hour or three hours before can suffice. If you’re going on a longer or more strenuous hike, you’ll need a more substantial meal that your body has enough time to digest without compromising the gradual release of energy during your adventure. Consider your individual needs and dietary restrictions, too. If you have food allergies, intolerances, or specific nutrition goals, tailor your pre-hike meals accordingly.

Key Nutrients for Pre-Hike Meals

Carbohydrates

Now, what to eat before going hiking? First, go for carbohydrates. This nutrient is the primary energy source for the body, especially during physically demanding activities. Carbohydrates break down into glucose when consumed, which the muscles use as fuel. There are two general types of carbohydrates: simple carbs and complex carbs.

On the one hand, simple carbs are essentially sugars. They can get digested quickly, spiking blood sugar faster and higher. You can eat simple carbs when you need a fast boost, such as during an intense stretch of hiking or when your energy levels dip. On the other hand, complex carbs get digested more slowly and are higher in fiber. You can trust these carbs to sustain energy during hikes, ensuring you maintain stamina without experiencing sudden blood sugar level spikes and crashes.

A spike can make you too energized and jittery, while a crash can lead to weakness. Balance both types of carbs in your pre-hike meals. The two work together to push you from the start of your hike to the end!

Proteins

When it comes to muscle maintenance, proteins are your best friend. This nutrient prepares your muscles for the physical demands of the trail, saving you from injuries and fatigue. Take note: your muscles undergo stress and microscopically tear when you exercise. It’s proteins that take over the repairs. Without proteins before you hike, you won’t have the building blocks to support muscle health right from the start. Imagine just starting a hike, and you’re already feeling muscle fatigue!

There are many protein sources that are gentle on the stomach. You need these types of proteins because you don’t want any digestive distress during your hike. You can eat lean meats like chicken or turkey because they’re easily digestible and low in fat. Some dairy products also provide calcium, which is beneficial for your bone health. Legumes are excellent plant-based protein sources, while nuts offer a convenient option.

Choose proteins that you enjoy eating and that your stomach can tolerate. Your muscles will thank you for it later.

Healthy Fats

Healthy fats help sustain your energy and promote feelings of fullness. Nobody likes to move when they’re feeling hungry, right? Unlike carbohydrates, which can cause rapid spikes and crashes in energy levels, fats digest even more slowly, maintaining your stamina during prolonged activities like hiking. This slow digestion also enhances satiety, allowing you to feel fuller for longer, which can make you skip that unnecessary snacking and focus on the trail instead.

What to eat before hiking a mountain that gives you healthy fats? Avocados are one; they’re rich in monounsaturated fats and provide vitamins and minerals essential for overall health. Nuts and seeds are also ideal, delivering both protein and healthy fats while being easy to carry along on hikes. Feel free to drizzle some olive oil on your meals to add beneficial fats and flavor!

Remember, while healthy fats are essential, moderation is still key. You need them, but never too many of them. With portion control, you can reap the benefits of healthy fats without overloading with calories.

Hydration

Even if you eat all the high-carb foods for hiking—along with a reasonable amount of protein and fats—you still won’t last if you don’t hydrate. Dehydration leads to fatigue, dizziness, and impaired physical performance. It affects your stamina and hinders your body’s ability to regulate temperature and recover after strenuous activity!

“The hike hasn’t started yet. Why should I drink water?” you might ask. The answer is simple: you don’t want to start your hike dehydrated and weak. Every movement counts, and every moment spent dehydrated puts you at risk. Drink fluids even before you hit the trail.

Hydrating with at least four cups of water before you start is a must. Think about a quart an hour. Let’s say you’re going on a two-hour hike; drink approximately one liter of water beforehand. If you’re going on an even longer hike, drink even more. You can also try electrolyte drinks, which help replenish essential minerals you lose through sweat.

Suggested Pre-Hike Foods

The best breakfast before hiking includes carbohydrates, proteins, healthy fats, and water. These can be a lot, but there are many meals that can give you all of them in one go. Here are some suggested pre-hike foods:

• Oatmeal With Fruits: A serving of cooked oatmeal topped with fresh fruits like berries and bananas can give you all the complex carbohydrates and dietary fiber you need.
• Whole-Grain Toast With Peanut Butter: One or two slices of whole-grain toast spread with natural peanut butter offer a great mix of carbs and healthy fats.
• Greek Yogurt With Berries: A cup of Greek yogurt mixed with a handful of berries gives you a boost of protein and antioxidants.
• Banana With a Handful of Nuts: A banana paired with a small handful of almonds or walnuts provides quick energy, healthy fats, and some protein.

Aim to have a full meal one to three hours before your hike for proper digestion. Half an hour before the hike, have a small snack that won’t weigh your body down.

During Hike Nutrition

Why Nutrition During the Hike Matters

Now that you have an idea of the best foods to eat before hiking, it’s time to know what to eat while hiking. If you are already full for your trip, why do you have to worry about the journey, too? Well, you use that energy and power you stocked up on before the hike. If you don’t want to run out of them in the middle of the trail, you must refill and maintain them.

Ongoing nutrition during a hike helps maintain energy levels, focus, and endurance. When you munch on snacks rich in carbs and proteins, you give your body a steady supply of stamina and strength. Running out of these nutrients will make your energy levels take a nosedive, and you’ll feel fatigued rather than refreshed. Dizziness will also creep in, so you’ll feel lightheaded and weak. You don’t want the others to slow down just because you can’t keep up!

Staying adequately hydrated is equally essential. It’s during the hike when dehydration can really sneak up on you, especially when you’re sweating so much. You’re not just losing water; you’re also shedding vital electrolytes like sodium and potassium. If you pair that with not eating enough, you’re setting yourself up for a rough experience. What you eat during your hike may not be as heavy as what you eat before, but it’s what will keep your body moving forward.

What to Eat During a Hike

Snacks and Quick Energy Boosts

Of course, you can’t carry a whole meal while you’re out and about. It’s just not practical! Instead, pack portable, high-energy snacks for hiking. Here are some options for your list:

• Energy Bars: These snacks are packed with carbohydrates, protein, and essential vitamins, perfect for those who want a quick energy refill without feeling too full.
• Trail Mix: A custom blend of nuts, seeds, dried fruits, and sometimes chocolate or granola provides a balanced combination of macronutrients.
• Dried Fruits: Apricots, apple slices, or banana chips are high in natural sugars.
• Nuts: Have almonds, walnuts, or cashews; they’re calorie-dense, so you only need a small amount for a substantial energy boost.
• Jerky: This protein-packed snack (beef, turkey, or plant-based) is low in fat and often high in sodium.

You won’t always get the chance to stop and sit down for a meal. When choosing what food to eat when hiking, consider whether or not they’re easy to digest. Will they quickly spoil or crumble? You want food you can consume while walking without upsetting your stomach.

Hydration Tips

If you think you’ve already drank enough water before the hike, know that you’ll lose more fluids than you consumed during the hike. The amount of water you should carry depends on the length of your hike and the climate.

Your hydration needs will differ from your hiking partner’s, but generally, you must consume at least 0.5 liters of water each hour. If you’re on a strenuous hike in hot weather or high altitude, increase your intake to at least one liter per hour. Hydration packs or water bottles are fantastic for easy access while on the move. Get some electrolyte-rich drinks or tablets, too!

How do you know you’re dehydrated? The top signs are excessive thirst, dizziness, or a dry mouth. Also, if you start feeling fatigued or your thoughts are a bit cloudy, it’s time for a water break. Keep listening to your body; it’s pretty good at giving you signals when it needs a little extra care. To avoid all these dehydration scares, establish a drinking routine. Don’t wait until you feel thirsty.

Avoiding Digestive Discomfort

You want to overcome those challenging terrains and conquer the summit, not look for the nearest restroom. If we have a list of what to eat when hiking, we also have a list of what not to eat.

• High-Fat Foods: Greasy snacks can be hard to digest and may cause sluggishness.
• Fried Foods: Fried snacks can lead to gastrointestinal issues during any physical activity.
• Carbonated Beverages: Soda and fizzy drinks can lead to bloating and gas.
• Dairy Products: Milk, cheese, and creamy snacks can upset sensitive stomachs.
• Heavy or Rich Foods: Foods loaded with dressings or rich sauces can weigh you down.
• Processed Snacks: Foods high in preservatives and artificial ingredients may cause digestive discomfort.

Keep your stomach happy on the trail by munching on small, frequent meals rather than having one big feast that’ll make you feel sleepy. Heavy meals will also put extra strain on your digestive system and take away much-needed energy during a hike. Moreover, never chug water all at once! Finally, store your snacks properly to prevent contamination or spoilage.

Post-Hike Recovery Nutrition

The Importance of Post-Hike Recovery Meals

Congratulations! You’ve reached the summit and made it back down safely! You probably can’t wait to take off your gear, take a hot shower, and hit the sheets like a sack of potatoes. You deserve to rest because that hike wasn’t easy! But before you doze off, know what to eat after hiking first and have it. Yes, you still need nutrition even after surviving that challenging trek, but it won’t only be for energy anymore.

Post-hike meals are for muscle recovery. Think about the tissues that you’ve put to the test. While you were up in the mountains, your body used up glycogen, so you must replenish them. Your muscles also sustain micro-tears, so they need to heal. Finally, you lost a lot of fluids in sweat (even if you consistently took water breaks), so you need to rehydrate. Your body has taken a lot of pressure and stress! You may not feel these things immediately, but these changes really happen in your body.

What to eat after a hike will help your body to bounce back faster. It’s impossible to avoid muscle soreness completely, but you can at least alleviate it with the proper meal. It doesn’t matter how strong you still feel after the hike; your body will really need to recover, and nutrition will speed that up. Most importantly, you’ll be able to hit those trails again sooner and with more energy. Would you still skip learning what to eat after a long hike? Probably not!

Key Nutrients for Recovery

Proteins

What to eat before hiking a 14er is usually what you also eat after, but with more protein. Your body breaks protein down into amino acids, which help stitch together new proteins to repair those tiny post-hike tears in your muscles. But that’s not all! Have you ever heard of being “swole?” The muscle damage from your hike also wakes up satellite cells, which are a bit like stem cells for your muscles. These little helpers rush to the scene, multiplying and fusing with the muscle fibers to repair the damage, making those strands even bigger and stronger.

Where can you get your protein after your adventure? You can’t go wrong with meats like chicken or lean beef! If you’re more on the vegetarian side, tofu is an excellent choice, as it’s loaded with essential amino acids. Don’t forget about eggs, which can be boiled, poached, scrambled, or however you like them. If you need a quick, convenient option, a protein shake can help you get the nutrients you need without too much hassle.

Carbohydrates

“I just want to rest, so I don’t really need energy,” said no wise hiker ever. Carbs still matter even after you’ve conquered that 14er! You need them to replenish glycogen stores that got depleted during your hike. When you restore your energy levels, your body can continue working on repairs, and you won’t feel like a zombie for days. If you don’t, your body will start breaking down its own tissues for energy, which isn’t very helpful when you’re already trying to repair them.

Eat whole grains—such as brown rice or quinoa—to get those carbs back in your system. Sweet potatoes are another fantastic choice, as they taste great and are incredibly satisfying! Eat fruits and vegetables, so you can get a mix of simple and complex carbs. Remember those bananas and berries you had before the hike? They’re great for an energy boost after the fact, too. Any high-carb snack every now and then can also help! Take every chance to give your body back what it used up.

Hydration

There’s no way around it: hiking is hard work, and you will sweat—a lot. Sure, you took sips of water along the way, but you never really stopped losing fluid, too. Now that you’re back, it’s time to rehydrate. After all, there’s never a reason not to.

Treat your body like a plant; it always needs enough water in its system to keep growing and working. Dehydration further depletes your energy levels and delays recovery. If you don’t want to feel tired and achy for days, don’t let that glass of water sit on the table for too long.

Not only do you need to replace the water you lost, but you also need to restore those electrolytes. Plain water is a great start, but electrolyte drinks can help you up your hydration game. You can also have fruits with high water content, like watermelon and cucumbers. Simply slice them up, and then you can munch even while lounging on the couch. Sip, snack, and get your body back to feeling its best.

Recommend Post-Hike Foods

Had breakfast before the hike? Check. Had the best lunch for hiking? Check. Next: post-hike meals and snacks. Here are some recommendations:

• Grilled Chicken With Quinoa and Vegetables: This combo gives you lean protein, complex carbs, and essential nutrients.
• Salmon Salad: Salmon—packed with omega-3 fatty acids—pairs perfectly with leafy greens, cherry tomatoes, and a drizzle of olive oil for that healthy fat kick.
• Smoothie With Protein Powder, Fruits, and Greens: Blend your all-time favorite fruits with a scoop of protein powder and maybe a handful of spinach for a refreshing, nutrient-dense drink.
• A Handful of Nuts: You had this on your list of what to bring to eat while hiking, so you know how they’ll help you re-energize after the hike, too.
• Protein Bar: Look for bars with whole ingredients to keep you feeling satisfied.
• Yogurt With Granola: Grab a cup of Greek yogurt, sprinkle some granola on top, and you have a delicious mix of protein, carbs, and crunch.

Here’s your sign to celebrate your successful hike with a delicious meal!

Special Considerations

Nutrition Tips for Different Hike Lengths and Intensities

If you’re hiking that easy trail across the park for an hour, you don’t have to eat as though you’re climbing Mount Everest for days. You don’t have to pack like you’re hiking the Appalachian Trail, either. You can approach your nutritional needs differently based on your hike’s length and intensity.

For those short and easy hikes, your nutritional needs can be pretty minimal. A light snack and enough water might be all you need, especially if you’re only out for an hour or two. However, if you’re gearing up for a hike that lasts several hours or more, it’s a different story. Sustained energy intake becomes crucial! You’ll want to pack enough high-energy snacks to keep yourself steady and drink more water more frequently.

Heading into higher altitudes? The thinner air can lead to increased energy demands! Focus on including more carbohydrates, and don’t skimp on hydration—it’s just as important, if not more so, than at lower elevations. Also, give your body some time to acclimate; your meals can help with that, too.

Food and Gear Considerations

Portable and Lightweight Food Options

When hiking (or even when just doing your usual errands), you don’t want to carry the world on your back. The lighter your load, the easier it is to move. Plus, if you’re hiking a particularly long or challenging trail, every ounce counts! The same goes for the food you bring. It doesn’t mean you must sacrifice nutrition or taste, though.

You want snacks that are nutritious and easy to grab and go. Besides nuts and dried fruits, energy gels can be a great option for sustained energy without taking up much space in your pack. You can put all these in handy resealable bags to keep things tidy! For moments when you want something warm and comforting, instant oatmeal packets are a breeze to prepare. Lastly, consider nut butter pouches; they’re portable and delicious, and you can enjoy them straight from the packet or paired with crackers for extra nourishment.

Nutrition and convenience can go hand in hand. Whatever you bring for your hike, make sure it’s something that you actually enjoy eating.

Safe Food Storage Practices in Nature

When you’re done worrying about what to eat during a long hike, don’t forget about how you’re going to store and clean up after your meals. Properly storing your food isn’t just about keeping it fresh, though you really don’t want to deal with spoiled food while on the trail. It’s also important in avoiding unwanted wildlife encounters. If there’s one thing you don’t want on a hike, it’s uninvited guests chasing after you for food!

Animals—especially curious ones like bears—have a fantastic sense of smell, and the scent of your snacks can draw them in. Invest in bear-proof containers to keep your food safe from spoilage and critters. There’s nothing quite like the peace of mind airtight bags bring, too. They lock in odors and prevent leakage.

Here’s an important reminder: pack out what you pack in! Leaving food scraps behind attracts animals and disrupts the delicate ecosystem. Be mindful of how you store and dispose of your food, so you can keep yourself safe and help protect the wildlife around you.

Optimize Your Hiking Experience with KURU

Nutrition is a part of any hiking experience. You can’t just wake up one morning and decide to hike miles just because you feel like it. If you do, there’s a chance you’ll still make it, but your enjoyment, safety, and health during and after would be questionable. The best way to look at nutritional demands is as an investment into your future self.

Before you hike, give your body the power to start and sustain your journey. Consume carbohydrates, proteins, healthy fats, and water, but not so much that you feel bloated. Whip up some oatmeal with fruits, whole-grain toast with peanut butter, or Greek yogurt with fruits and nuts! During your hike, constantly refill the nutrients you’re losing. Still, keep a good balance, so you don’t feel sluggish. Trust those energy bars, trail mixes, dried fruits, and jerkies, and say no to high-fat, fried, and heavy foods.

When you hike, you become one with nature. As such, pack and clean up after your meals in a way that benefits you and your surroundings. Bring portable and lightweight snacks in containers that keep the bears and bugs away. Everything you bring with you into nature should leave with you, too. After reaching the top and coming down, focus on recovery. Get more proteins and carbs and rehydrate. To recover means to rest, and to rest also means to replenish your body with what it needs.

While you think about what to eat before hiking and complete your hiking checklist, let KURU take care of what you should wear. Our hiking shoes for men and women feature the world’s first dynamic heel-hugging technology, guaranteeing exceptional support and long-lasting comfort. Each pair is crafted with our patented KURUSOLE technology, designed to alleviate foot fatigue and discomfort. What’s all those well-planned meals if you’re physically hurting, right? Just as the right food can fuel your hiking experience, the right footwear can elevate your journey.

Eat right and wear right. Your next hike will be your best hike yet!

Sourcing

• Role of carbohydrate in exercise. National Library of Medicine (July 1984)
• Simple Carbohydrates vs. Complex Carbohydrates. Healthline (May 2023)
• Role of protein in exercise. National Library of Medicine (July 1999)
• Why is protein, carbohydrate and fat important for athletic performance? Michigan State University - MSU Extension Food & Health (September 2018)
• You Might Not Be Drinking Enough Water When You Hike. University of Utah Health (June 2021)
• What to Eat Before a Hike: 5 Pre-Hiking Meal Recipes. KUHL (August 2024)
• What is an Electrolyte Drink, Really? Health (October 2023)
• Dehydration: Signs, Symptoms and Effects. WebMD (August 2023)
• Healthy Food for Hiking that Will Boost Your Energy on Trail. Cinders Travels (February 2024)
• How does protein help build muscles? Britannica (January 2024)
• Malnutrition. Cleveland Clinic (May 2024)
• 10 Best Energy Gels and How to Use Them, According to a Dietician. Healthline (July 2022)

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