Ask a Dietitian

As seen on BCTV Noon News

Whether you are hiking in the forest or in the mountains, having enough energy to fuel your hike is important in order to get to the destination and return safely. There are many factors to take into consideration when choosing what foods to bring including energy and nutrient density, weight and size of the food, preparation, waste disposal and climate.

Hiking involves a lot of calorie burning which requires a higher energy intake to keep you going in the various levels of terrain. However, while energy foods are fundamental to fueling your body, it is also important to pack those foods that provide high nutrient density too. Foods that are high in vitamins and minerals are important for reactions that involve energy metabolism. This means that while they do not provide energy themselves they assist in producing energy from your consumption of carbohydrates, fat and proteins. Always try to bring as many fresh fruits and vegetables as you can manage, as they are both nutrient dense and provide hydration. Choose those that will pack easily and have a skin on them to reduce damage while hiking. Oranges, apples, bananas, kiwis, carrots, broccoli and pepper sticks are all great additions to your hiking ‘fuel kit’. Foods such as dried fruits, nuts, seeds, yogurt covered dried fruit and dark chocolate chips can provide fat, protein and carbohydrates in one mix and are an easy item to pack and eat while hiking. Granola bars and oatmeal cookies are easy to pack and can be a great source of energy, fiber and nutrients. Try making your own, filling the recipe with as many different nuts, seeds and fruits that you can! Lastly it is important to bring a good lunch. Sandwiches made with whole wheat bagels or bread, cheese or peanut butter and vegetables are easy choices, but remember not to add something that will spoil in a hot climate.

Bringing foods that you can prepare before hand is an asset to your hiking enjoyment. Sandwiches, fruits, vegetables and nut, seed and dried fruit mixes can all be prepared before the hike and packed for easy access when energy is low. They also have minimal waste and packaging and just by bringing an extra plastic bag, one can effectively take out with them the peels and wrappers that they brought in.

Climate is an important aspect to think about because what foods may be appropriate in cold weather may not last when it is hot. In addition, a hydration component to your ‘fuel kit’ is an important consideration in all climates but especially when it is hot. In fact, a reduction in the body’s water content will result in a loss of performance. Water accounts for approximately 50-60% of total body mass, making it the largest single component of the normal human body. Climate plays a large role in how much water the body will lose on a hike because heat exacerbates water loss through sweating. Sports drinks that are composed of dilute glucose-electrolyte solutions can also be beneficial for extremely strenuous hiking terrain, in which large amounts of fluids and electrolytes are lost. Having an easily accessible water bottle will help to replenish water loss throughout the hike and will help to improve your performance and reach your destination!

If you are planning on drinking water from streams along the way you should consider bringing a water purifier that will act to filter and sterilize the water. Using a water purifier will assist in reducing contamination by giardia, fungi, parasites, cholera, typhoid, cryptosporidia, salmonella and other harmful bacteria, parasites, and germs.  There are a number of water purifiers to choose from on the market including the Sweetwater Guardian water purifier, Katadyn Orinoco water purifier (convenient alternative pump style purifier) and the Katadyn Mackenzie water purifier (designed to provide a large volume of water). Iodine tablets can also be used to purify water and are convenient to carry. Furthermore, by bringing some powdered juice one can effectively eliminate the iodine taste that results.

Remember, by planning and preparing ahead of time you can ensure an energized and enjoyable hike with ample fuel to reach your destination!

Watch for the Eating for Energy segment every Tuesday on BCTV’s Noon News Hour!