The

Best

Food

for

Hiking:

Fuel

Up

for

the

Trail

Why Good Nutrition Is Essential When Hiking

Every hike challenges your body. Even at a moderate pace and slight incline, your muscles, joints, and cardiovascular system are working hard. As the intensity increases, so does your energy expenditure – meaning your body can burn up to several hundred calories per hour, depending on the terrain. So to avoid an energy deficit, you’ll need to replenish those calories accordingly. A lack of nutrients usually leads to fatigue and a drop in performance, which can be dangerous, especially in rough terrain or changing weather conditions. And fatigue isn’t just physical either – it affects your concentration, too, increasing the risk of missteps.

The right food helps you stay energized throughout your hike, prevent muscle cramps, and reduce the risk of injury. It also supports recovery, so you don’t feel completely drained after your trek – which is especially important on multi-day hikes.

Preparation Is Key: Fill Up Your Energy Stores the Right Way

In order to hit the trail feeling strong and energized, it’s essential to focus on a balanced nutrition ahead of time. This means fueling up with a high-quality mix of macronutrients both in the days leading up to your hike and right before you head off:

• Carbohydrates: Your muscles primarily rely on carbs for endurance. Complex carbs like fruit, oats, whole grain bread, and legumes digest more slowly and help maintain stable blood sugar levels.

• Protein: Essential for muscle repair and recovery, protein is found in eggs, fish, lean meats, and dairy like yogurt or cottage cheese. For vegans, good options include soy products (like tofu), legumes (such as lentils or chickpeas), and seeds (like lupins or quinoa).

• Fats: Though digested more slowly than carbs, fats provide long-lasting energy. Unsaturated fats from nuts, avocados, salmon, or chia seeds are great for a balanced pre-hike meal. Pro tip: Avoid heavy, greasy foods like bacon or anything deep-fried before your hike, as they can sit heavily in your stomach and cause discomfort.

Breakfast Ideas to Kick Off Your Hike

A balanced breakfast is the best way to set yourself up for a strong start. Whether you eat everything, follow a vegetarian diet, or prefer vegan options – here are some energizing breakfast ideas:

Mixed and Vegetarian Options

• Yogurt with granola and fruit (e.g. bananas, strawberries, and blueberries)

• Whole grain bread with avocado and egg

• Whole grain bread with cheese and veggies (optional: turkey slices)

• Oatmeal with milk, chia seeds, and berries

Vegan Options

• Chia pudding with almond milk and berries

• Porridge with fruit and nuts or nut butter

• Whole grain bread with avocado and hummus

• Tofu scramble with whole grain bread and veggies

Snacking on the Trail – The Best Foods to Keep You Going

It’s smart to eat small, frequent snacks while hiking to maintain energy and avoid crashes. The best trail foods are nutrient-rich, easy to digest, and easy to carry. Here are some great go-tos:

• Beef jerky or vegan alternatives made from soy or seitan for a quick protein boost

• Fresh fruit or dried fruit (like dates) – natural sugars give you a quick energy hit, while fiber keeps you full

• Protein bars classic trail snacks that offer a solid mix of carbs and protein

• Rice cakes or whole grain snacks (e.g. crispbread or crackers) – packed with complex carbs for long-lasting fuel

• Nuts (cashews, walnuts, or trail mix) are full of healthy fats, protein, and fiber to keep you going

What to Keep in Mind When Eating on Multi-Day Hikes

On multi-day treks, it’s not just what you eat, it’s how you plan and pack it. To keep your backpack light , choose compact, calorie-dense foods like protein bars, canned meals, or dehydrated dishes you can rehydrate with hot water. Dry oats are another great option – they’re lightweight and can be mixed with protein powder for an extra energy boost. Plus, make sure you’re getting enough calories and electrolytes to meet the demands of long days on the trail!

Hydration Is Key

Staying hydrated is just as important as eating well. Your body loses fluids constantly through exertion and even just breathing – fluids that need to be replaced to avoid dehydration. Take small sips of water every 15 to 30 minutes, even before you feel thirsty. Thirst is already a warning sign!

Important: Skip alcohol, as it dehydrates you and affects your focus. Instead, drink still or mineral water and unsweetened tea. On longer hikes, or in hot conditions, consider drinks with added electrolytes (e.g., isotonic beverages) to replace lost minerals like sodium and potassium.

A hydration bladder  is a convenient solution for staying hydrated on the move. The built-in hose lets you sip as you walk – no need to stop or remove your backpack.

Fueled Every Step of the Way

Eating the right food is the foundation for a great hike. A solid meal beforehand and smart snacks along the way keep your body energized and your stamina up, so you can stay confident and in full control, even on demanding trails.

Want more helpful tips for your next outdoor adventure? Check out Mammut Stories & Guides  for everything you need to know about hiking , mountaineering , and more. Learn how to break in your boots , choose the right approach shoes , and explore plenty of expert advice to help you make the most of your time outdoors.