What to Eat and Drink During Long Hikes: Fueling the Trail the Right Way

Written by: Resh Gurung Published On Aug 07, 2025

{"time":1754552744186,"blocks":[{"id":"9U9aX29LSV","type":"paragraph","data":{"text":"You're halfway up a winding trail somewhere deep in the hills. Your legs\nare starting to ache, your stomach's doing that low grumble, and suddenly the\ngranola bar in your pack feels like it came from a gourmet kitchen. This is the\npoint where food stops being just food, it becomes fuel. And the right kind of\nfuel? That\u2019s what keeps you going when the views get higher, the air gets\nthinner, and the trail just won\u2019t quit."}},{"id":"tpNp-e5ZJS","type":"paragraph","data":{"text":"So, what exactly should you eat and drink on a long hike? It\u2019s not just\nabout snacking when you feel hungry. It\u2019s about staying one step ahead of\nfatigue, staying hydrated, and giving your body what it needs before it even\nknows it needs it."}},{"id":"cxoizxCrHv","type":"paragraph","data":{"text":"Let\u2019s unpack the essentials, trail-tested and stomach-approved."}},{"id":"YUm3WXnqQ0","type":"paragraph","data":{"text":"Before You Even Lace Up Your Boots<\/b>"}},{"id":"b3WrWPB7m0","type":"paragraph","data":{"text":"Let\u2019s be honest, most of us don\u2019t think about what to eat before a hike\nuntil we\u2019re already stuffing our bag with trail mix and biscuits."}},{"id":"FbLu09sF8w","type":"paragraph","data":{"text":"But what you eat before<\/b> the trek even starts sets the tone for\nyour entire day."}},{"id":"DVXgjlKCYW","type":"paragraph","data":{"text":"The Pre-Hike Meal:<\/b>"}},{"id":"-GuUo-OetB","type":"paragraph","data":{"text":"Go for something that\u2019s:"}},{"id":"CXKf2uPyQ-","type":"list","data":{"style":"unordered","items":[{"content":"High in complex carbohydrates","items":[]},{"content":"Moderate in protein","items":[]},{"content":"Low in fat and fiber (so it digests easily)","items":[]}]}},{"id":"xOMBDa75oI","type":"paragraph","data":{"text":"Think a bowl of oatmeal with bananas and honey<\/b>, peanut butter\ntoast<\/b>, or even a rice and egg combo<\/b> if you\u2019re trekking in Nepal or\nAsia."}},{"id":"tBe1Tcr3uh","type":"paragraph","data":{"text":"Avoid heavy, greasy food. You don\u2019t want to feel like you\u2019re carrying a\nfrying pan in your belly while climbing switchbacks."}},{"id":"1K7M7iYIxH","type":"header","data":{"text":"What to Eat While Hiking","level":2}},{"id":"dNy1mknI_G","type":"paragraph","data":{"text":"You don\u2019t need a five-course meal on the trail but you do need to keep\nyour energy steady. The trick is eating small, frequent snacks<\/b> rather\nthan waiting for hunger to kick in."}},{"id":"5loK5y5IZj","type":"paragraph","data":{"text":"Here\u2019s what works on the trail, no matter where you are:"}},{"id":"5BGIOvliTH","type":"paragraph","data":{"text":"1. Trail Mix (But Make It Smart)<\/b>"}},{"id":"LbZ_v0MYF6","type":"paragraph","data":{"text":"The old classic for a reason. Nuts for protein and fat, dried fruits for\nfast-burning sugar. Add a few chocolate chips or M&amp;Ms for a morale boost - yes,\nthat counts as nutrition at 3,000 meters."}},{"id":"KQSlpwZ79D","type":"paragraph","data":{"text":"Try This: Almonds, raisins, pumpkin seeds, dark chocolate bits. Make a\nmix at home so you skip the overpriced packaged ones."}},{"id":"CHI-DWbOVP","type":"paragraph","data":{"text":"2. Energy Bars<\/b>"}},{"id":"HjIdKVTiPn","type":"paragraph","data":{"text":"They\u2019re lightweight, mess-free, and often packed with carbs and protein.\nJust make sure to read the label. Go for bars with simple ingredients<\/b> - the\nfewer artificial fillers, the better."}},{"id":"vig-VBG98E","type":"paragraph","data":{"text":"Tip: If it tastes like candy, it probably digests like candy too - fast\nand gone. Balance it with a protein-rich snack."}},{"id":"a9eU9kuw_H","type":"paragraph","data":{"text":"3. Fresh or Dried Fruit<\/b>"}},{"id":"qOo-E4yzGd","type":"paragraph","data":{"text":"Bananas, apples, and oranges are ideal if you\u2019re on a short day hike and\ncan carry fresh produce. On longer treks, dried fruits like dates, figs, or\napricots are excellent. They pack a punch of sugar, potassium, and fiber."}},{"id":"28MctsXus9","type":"paragraph","data":{"text":"Bonus: Dates and peanut butter? Trail luxury."}},{"id":"LG3mUNNGwB","type":"paragraph","data":{"text":"4. Hard Cheese &amp; Crackers<\/b>"}},{"id":"xzqKLWN9Mk","type":"paragraph","data":{"text":"In colder climates, cheese travels surprisingly well. A few slices of hard\ncheese<\/b> (like cheddar or gouda) with whole-grain crackers can feel like a\ntreat when you\u2019re 6 hours into a hike."}},{"id":"b0dblnASMy","type":"paragraph","data":{"text":"Note: If it's hot, skip cheese unless you want a melted science\nexperiment in your bag."}},{"id":"hMroIkki9E","type":"paragraph","data":{"text":"5. Boiled Eggs<\/b>"}},{"id":"haoGIjtjec","type":"paragraph","data":{"text":"They're protein bombs, easy to pack, and surprisingly satisfying. Salt\n'em ahead of time and peel them before packing to make life easier."}},{"id":"B7EYy7Sf_l","type":"paragraph","data":{"text":"6. Local Teahouse Delights (If You\u2019re\nin Nepal or the Himalayas)<\/b>"}},{"id":"_TSkOP2unH","type":"paragraph","data":{"text":"On treks like Everest Base Camp<\/b> or Annapurna<\/b>, you\u2019ll pass\nteahouses serving Dal Bhat<\/b>, noodle soups<\/b>, or Sherpa stew<\/b>.\nEmbrace them. These warm meals refuel your body like no energy bar ever could."}},{"id":"W0Ag-Oh6i0","type":"paragraph","data":{"text":"Remember: \u201cDal Bhat power, 24 hour\u201d isn\u2019t just a catchphrase. It\u2019s\nscience."}},{"id":"d0SqUt_JDV","type":"header","data":{"text":"What to Drink on the Trail","level":2}},{"id":"Wgzg4P7wqg","type":"paragraph","data":{"text":"Food gets the glory, but hydration<\/b> does the heavy lifting. Even\nmild dehydration can drain your energy, slow you down, and put you at risk of\naltitude sickness or cramps."}},{"id":"3QvnKaaOD1","type":"paragraph","data":{"text":"1. Water, Water, Water<\/b>"}},{"id":"3VLUO3e4WX","type":"paragraph","data":{"text":"It sounds obvious, but most hikers don\u2019t drink enough water. Aim for at\nleast 500ml per hour<\/b>, depending on heat and effort level. Sip regularly\nrather than chugging all at once."}},{"id":"gMeSIe_5C-","type":"paragraph","data":{"text":"Carry two bottles or a hydration bladder so you can monitor your intake\neasily."}},{"id":"U1-QyWF4H6","type":"paragraph","data":{"text":"2. Electrolytes<\/b>"}},{"id":"x8RvJ-YNZ8","type":"paragraph","data":{"text":"You\u2019re not just losing water - you\u2019re losing sodium, potassium, and other\nminerals through sweat. Replacing them matters, especially on longer or\nmulti-day hikes."}},{"id":"dJljzIyacW","type":"paragraph","data":{"text":"Add electrolyte tablets<\/b> or rehydration powders<\/b> to one of\nyour bottles. Look for ones with a low sugar content and actual minerals, not\njust flavored water."}},{"id":"Teg8jMTe6Y","type":"paragraph","data":{"text":"3. Warm Liquids<\/b>"}},{"id":"iqucCeAx6j","type":"paragraph","data":{"text":"On cold treks, ginger tea<\/b>, lemon honey tea<\/b>, or even instant\nsoup<\/b> can be comforting and hydrating. Warm fluids also help with digestion\nand keep your core temperature steady."}},{"id":"cL_OQeJ4rS","type":"paragraph","data":{"text":"Nepal Tip: Don\u2019t skip the butter tea<\/b> offered in mountain villages.\nIt\u2019s strange at first, but salty, warm, and high in calories. Just what your\nbody wants at altitude."}},{"id":"Tosb63aWo-","type":"header","data":{"text":"Foods to Avoid","level":2}},{"id":"yXHh_ECU_6","type":"paragraph","data":{"text":"Yes, even on the trail, there are some things best left behind."}},{"id":"VEx6AamkS9","type":"list","data":{"style":"unordered","items":[{"content":"Sugary drinks and sodas:","items":[]},{"content":"Alcohol:","items":[]},{"content":"Heavy, greasy foods:","items":[]},{"content":"Overly salty snacks:","items":[]}]}},{"id":"iD3UDEOwIS","type":"header","data":{"text":"Post-Hike Refueling","level":2}},{"id":"-dED0uVFRB","type":"paragraph","data":{"text":"You\u2019ve made it. Legs aching, body buzzing, heart full. Now\u2019s the time for\na recovery meal<\/b>."}},{"id":"FjukZAbPlo","type":"paragraph","data":{"text":"Look for:<\/b>"}},{"id":"DXu95abatf","type":"list","data":{"style":"unordered","items":[{"content":"Carbohydrates (rice, potatoes, noodles)","items":[]},{"content":"Protein (eggs, chicken, lentils)","items":[]},{"content":"Fluids (soups, water, juice)","items":[]}]}},{"id":"9DHZliQbjh","type":"paragraph","data":{"text":"Your muscles need fuel to rebuild, and your brain needs energy to process\nwhat you just did. Don\u2019t skip this meal. It\u2019s part of the journey."}},{"id":"poDw18cJnz","type":"header","data":{"text":"Final Tips from the Trail","level":3}},{"id":"aDmxRMdKuf","type":"list","data":{"style":"unordered","items":[{"content":"Pack snacks where you can reach them easily.","items":[]},{"content":"Eat before you\u2019re hungry. Drink before you\u2019re thirsty.","items":[]},{"content":"Respect local food traditions.","items":[]}]}},{"id":"vFYP4V5_od","type":"header","data":{"text":"Eat Like the Mountains Are Watching","level":4}},{"id":"_28LvSrNNj","type":"paragraph","data":{"text":"Fueling your body on the trail isn\u2019t about counting calories. It\u2019s about\ntuning in, knowing what keeps your feet moving and your mind sharp."}},{"id":"_FvqcmZWpg","type":"paragraph","data":{"text":"When you eat and drink right, the trail gets easier. The views get\nclearer. The journey feels lighter."}},{"id":"3TvXqHjzet","type":"paragraph","data":{"text":"So the next time you\u2019re packing for a hike, think beyond \u201csnacks.\u201d You\u2019re\nnot just feeding your body. You\u2019re feeding your story."}}],"version":"2.31.0-rc.7"}

Previous Build Strength Without a Gym for Hiking: The Trail-Ready Way to Train Anywhere

Next Mental Tricks and Tips for Long Treks: Training Your Mind for the Mountains

What to Eat and Drink During Long Hikes: Fueling the Trail the Right Way

Related Posts

Sleep Tips for Recovery While Trekking

Mental Tricks and Tips for Long Treks: Training Your Mind for the Mountains

Build Strength Without a Gym for Hiking: The Trail-Ready Way to Train Anywhere