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What to eat while hiking? l Daily Health Idea

The longer the trip, the more preparation is required. Don't forget food, snacks, and mainly drinks to make your hike a success.


What to eat while hiking
What to eat while hiking?

Hiking is an outdoor activity that involves both exploration and physical exercise. Duration, extreme heat and cold, and altitude demand a lot of energy from the body.

1. Food must meet energy expenditure!

Trekking on hilly and steep terrains requires a lot of effort. Food choices, thus, must also take into account energy expenditure, and the fight against fatigue and cold and sometimes altitude symptoms.


Meals throughout the day should be balanced and provide enough calories to meet the requirements, which may range from 2000 - 3000 kcal in a day's hiking. Food variety is also important to increase appetite, which is negatively affected by altitude.


2. How do you arrange breakfast?

The first meal of the day is essential to get off on a good footing and avoid fatigue and snacking throughout the journey. These foods should primarily provide carbohydrates for long-term energy. We will primarily prefer foods with a low glycemic index (formerly called complex carbohydrates) such as bread, cereals, etc.


In stores, you can find packaged snacks such as Ultra Nashatha (product), which is a powder that dissolves in water to obtain a creamy consistency. A very practical snack to take with you. This energy boost should be accompanied by a hot drink, ideal for warming up in the chilly morning air.


Breakfast also includes fruit, fruit juice, or a fruit mix to provide minimal vitamins.


3. How do you organize lunch?

Lunch is often eaten early and usually takes the form of a picnic. It should mainly consist of starchy foods such as bread if you go for a sandwich or pasta or rice if you go for a mixed salad. Examples of foods: - bread, ham, cheese, salad, and butter or a little mayonnaise as a side, or if you prefer salad: pasta, sliced cold pork, diced tomatoes, corn, gherkins, and vinaigrette.


  1. Fruits are sometimes difficult to carry perishables, especially when the growth is over several days, however, a good supply of food is necessary for them. Examples of meals for a multi-day hike.
  2. Bread with a tuna light poultry or ham-based spread
  3. Compote In any case, this food should be rich in carbohydrates and low in fat for easy digestion and therefore a pleasant and quick return to hiking. Let's not forget that hydration is a priority during your trip and you should avoid alcoholic beverages as much as possible.


Hiking is not just a physical activity; it's an adventure that requires careful planning, especially when it comes to nutrition. Proper meal arrangements, starting from a nutritious breakfast to energy-boosting snacks and hearty lunches, are essential for maintaining energy levels and combating fatigue during hikes. Additionally, hydration should remain a priority, while avoiding alcoholic beverages to ensure a safe and enjoyable hiking experience. So, whether you're embarking on a day trip or a multi-day adventure, remember to fuel your body adequately and enjoy the journey!


  1. How many calories are needed for a day of hiking?

    • A day of hiking can require anywhere from 2000 to 3000 calories to meet energy demands, considering factors such as terrain difficulty, altitude, and temperature extremes.
  2. What should be included in breakfast before a hike?

    • Breakfast before a hike should include carbohydrates for sustained energy, such as bread, cereals, or pasta, along with fruits or fruit juice for essential vitamins.
  3. What are some practical snacks for hiking?

    • Packaged snacks like Ultra Nashatha, which can be mixed with water to form a creamy consistency, are convenient options for hiking. Pairing them with a hot drink can also help warm up in the morning.
  4. What are recommended lunch options during a hike?

    • Lunch during a hike should consist of starchy foods like bread, pasta, or rice, along with protein sources like ham, cheese, or sliced cold pork. Fruits are also recommended for additional nutrients.
  5. How can perishable foods be managed during multi-day hikes?

    • For multi-day hikes, it's important to choose foods that are rich in carbohydrates and low in fat for easy digestion. Perishable foods like fruits can be challenging to carry, so options like bread with spread or compote are preferred.

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