tags:
Utah |
hydration |food |energy efficiency |endurance |diet |camping advice
Hiking, trail running, and backpacking are good ways to get outside, work on fitness goals and have fun all at the same time. The better your prep work, the more fun and fulfilling these activities can be. This means choosing the right shoes, packing the right gear, and preparing the nutrition options which fuel your body and focus your mind.
Choose Lasting Energy Over a Quick Fix
Choosing options which provide lasting energy, over quick fixes, can help keep your mind focused on the beauties and dangers of the trail instead of on how tired or hungry you are. While cheap and quick options like caffeinated drinks and candy can fuel you for a little while, the energy crashes associated with these things can be just as quick and the sugar can cause more lasting harm than choosing a prep meal or snack packed with protein, healthy fats and complex carbohydrates. You will see professional athletes eating protein and pasta meals the night before a game and drink a supplement full of energy boosting ingredients the morning of. Supplement shakes or drink powders can offer you the extra bonus of being lightweight to carry with you on hikes lasting multiple days and you can even find deals like a Morning Complete coupon to help your budget.
Remember Good Hydration
Staying hydrated on the trail is important to not only your energy and focus during the hike, it can make your recovery easier and lead to more lasting health benefits. This is more complex than just packing plenty of stuff to drink, however, because not every drink option is hydrating. Drinks high in caffeine or sugar can dehydrate you more quickly, so it is a good idea to pack plenty of water. One thing to keep in mind while hiking on hot days is to take a sip every couple of minutes, even when you are not feeling thirsty, to replenish the water you have sweated out and avoid heat exhaustion, headaches or other health effects. If you can, freeze a half-full bottle of water the night before your hike and top it off with cold water right before you go. This can extend the drinkability of your water on a hot day and help cool you down along the trail.
Choose Options Which Fit Your Timeline
A quick day hike to a picnic spot and back means packing different nutrition options than a week-long excursion into the wild. For any hike, however, make sure that your meal and snack plan features eating the most perishable things first. You can pack your frozen water bottles in a cooler beside your favorite sandwiches and fresh fruit for the first day, but the ice is likely to be gone by the second day and those food items can spoil. Preserved foods, such as dried fruit or jerky, will stay good for much longer and have the added bonuses of being lightweight and nutrient dense.
Pack Foods You Like
It is important to plan around things you like to eat and any food intolerances or allergies that you have. While you certainly can purchase a plethora of hiking trail food from specialty stores which is lightweight and will last your entire trip, if the options are not ones you enjoy or are things that will cause a negative reaction, then you will be more focused on the food than the trail. Try out new foods before you pack for your trip, experiment with spice mixes you can make at home and easily take with you, and even test out cooking methods or recipes before you go. This also means planning a treat for yourself along the way such as your favorite candy in a trail mix or an energy drink mix in your favorite flavors each morning.
Minimize Weight, Utensils and Packaging
Remember that anything you pack out with you, needs to be packed back in. This means that the ways your food is packaged will be with you for the whole trip such as plastic bags, tin cans or reusable containers. It also includes the cooking dishes and utensils you will need for each meal. You can find collapsible food storage containers, reusable mess kits and portable heat sources for hiking, but it is important to pack a way to clean these things between meals. It is also a good idea to pack a container for any garbage you produce or find along the trail. Water is heavy, and your pack is likely to get lighter and emptier as you hike but finding cleaning solutions which reduce the use of water is a good way to minimize weight. You can also reduce your load by finding lightweight meal and snack options which are nutrient and calorie dense.
Keep Your Budget in Mind
There are a lot of grab-and-go options for hiking and backpacking which can make your prep time and trip easier, but these conveniences can mean a higher price. If you are planning on going hiking multiple times each year or taking an extended backpacking vacation, then the investment costs of high-end gear and specialty foods may be worth it. If you are new to the activity, however, then investing the time needed for prep and cooking on the trip will reduce the number of items you may only use once. Gear which can be used at home as well as on the trail is a good investment, so is learning how to preserve your favorite meals for hiking or innovating ways to easily cook them on the trail. Buying nutrient dense ingredients in bulk and preserving them at home can be the best way to do this.
Preparing for a hiking, backpacking or trail running trip can be easier, and less expensive, than you think when you follow some tips for nutritious food that keeps you energized and focused on the trail. When you keep your budget and timeline in mind, minimize weight and waste with nutrient dense options, and pack foods and drinks that you enjoy, you can have more fun with these activities and make the journey more often. It is important to stay hydrated and bring your trash home with you so both you and the environment stay healthier for longer.