Frankly speaking, if you are looking for some quick fix answers/solutions to this question, you may do better to check with others. But if you love to experiment, want some spark for the actual ignition process and are still interested in finding the facts, then please read on.

How to choose the right quantity and quality of food while hiking is one of the most important decisions we make. Generally, to make our backpack ultralight, light or bulky depends very much upon two major decisions—one, our clothing; second, our food. Moreover, these two things are the most important things without that we can’t imagine a safe, comfortable and successful hiking. It doesn’t necessarily mean that heavier clothes are better to protect us from different weather conditions (especially in winters when there are strong winds and snow) or we need large quantity of food to give our body enough nutrition or calories.

Almost every one of us knows that the food is fuel for our body, but often times we failed to recognize the right fuel.  And, when we know about the right fuel, surprisingly we failed to recognize the right quantity. See, if you want to make your hiking experience a successful one then you better understand the right quantity and quality of food. We are not discussing clothing and other gears and accessories here.

No doubt, to choose the right quantity and quality of food while on hiking or trekking is an art and science both. Although, there are several calculations and techniques to calculate the right quantity, but at the end you may find that they all are individual choices or too personal; and nothing is fail-safe. However, we could get a rough idea about the right quantity and quality from these techniques. And, then experimentation is the main key here (that’s why we said it is an art and science both!). But, we do understand that for the overall success of our hiking we can’t afford to neglect these two things which are of utmost importance.

Needless to say our food acts as a fuel, and especially while hiking—we need more fuel. As a result we need more food (to be precise more calories). How much food you need depends very much upon, who you are and what you do. According to various dieticians and experienced hikers, while on hiking the goal is to consume 3000-4000 calories a day. That means, a 160 pound male hiking 10 miles a day, with a 3,000 elevation gain, would need around 4,000 calories per day, or 1.9 pounds of food per day in order to supply all the necessary ingredients to the body without loosing weight. Here we assume a caloric density of 130 calories per ounce.

This is a rough estimation of calories per day, because to calculate exact calorie intake we need to consider several factors, such as your weight, age, sex, number of hours spent per day on some particular activity, exact distance covered during hiking, trekking or even running etc., along with other factors.

Therefore to determine how many calories you should need, there are many online calorie calculators, such as Calorie Calculator by Stevens Creek Software, Fitness Jumpsite: Calorie Calculator, The Calorie Counter, Weight Maintenance Calculator for Men/Women by Calorie Control Council etc. Using these calorie calculators you can calculate approximate calories needed, but don’t take it very seriously as actual calories may differ from person to person. So better to understand your body type and its requirements, your food habits, your personal preference and the kind of activity you are engaged in along with other factors.

But, we all know that it becomes very important to eat good food when we are out on hiking as our body works really harder than our normal day routine. And, it is good to treat yourself after a day long hiking on difficult terrains and hills. So, it is not all about the quantity of meal, but quantity and quality both that play an important role when we are on hiking or trekking. Therefore, we need to consider the right quantity and quality of food for hiking, trekking or any other major physical activity.

As generally seen many hikers fail to eat enough calories, protein, fats, vitamins and minerals, vegetables, calcium while hiking. Needless to say any hiker who actually fails to take these above mentioned nutrients and ingredients along with water would feel weak and might not be able to land up rightly at the desired trail. As an experienced hiker myself I have seen many people who due to their wrong food choices finally land up in weakness, unnecessary loss of weight, weakening their bones and other related injuries. These are highly undesirable. 

Well, to decide the right quality of hiking food you need to consider two things about that food i.e. food should provide extra energy because when we are on the trail, we require a lot of energy than usual. Another thing that needs to be considered is the good nourishment, because energy is not the only necessary thing to keep all the body running during hike but food should provide all other necessary elements such as proteins, fats, vitamins and mineral etc. to keep all systems of body in running position. Every food and its ingredients have their own specific purpose inside our body.

Perhaps the next important consideration could be to decide on food that will make us feel comfortable after taking it. That means it should be easily digestible, so that we won’t feel uncomfortable while moving immediately after the meal. Let’s see some research studies and findings in this regard.

According to Monique N. Gilbert, a certified personal trainer/fitness counsellor and health advocate, protein is one of the most vital nutrients that are essential to your health. Proteins, in their purest form consist of chains of amino acids. There are 22 amino acids that combine to form different proteins, and 8 of these must come from the foods we eat. Our body uses these amino acids to create muscles, blood, skin, hair, nails and internal organs. Proteins help replace and form new tissue, transports oxygen and nutrients in our blood and cells, regulates the balance of water and acids, and is needed to make antibodies.

Basically they are large molecules made of amino acids, some of which are “essential”. That means they cannot be synthesized in the body even though they are necessary for life. No doubt, proteins are the essential parts of our body and they are necessary to repair our damaged muscles and ligaments that are common in long hiking and trekking sessions.

Recently, I read an excellent article on backpacking and nutrition i.e. Pack Light, Eat Right© by Brenda L. Braaten, Ph.D., R.D. In her article she states that proteins contribute a little, not a lot, say about 10% at the most. It is more in males than in females. Protein will not make a perceptible difference on your performance level, so it’s not the fuel needs you’re concerned about, but the building of tissue (especially muscle tissue), that is taking place during any hiking or trekking activity. But, we all do understand that for the muscle building or restructuring an adequate supply of protein is necessary. According to Brenda, the general recommendation for athletes is 1 g protein/kg body weight or 12-15% of your diet, only slightly higher than that recommended for the general population.

In addition to that, you should avoid spicy food because they reduce your stamina and reduce the efficiency of your body. We also understand that not eating enough can lead to dizziness, cramps, nausea, and a feeling of malaise. Therefore, by selecting food of your choice, add all required ingredient to your food that keep supplying the energy required by the body such as: Carbohydrates, Sugars (in the form of candy, sugar, fructose from fruits, honey, molasses, sports drinks, and other sweet foods), Oils, Proteins, Vitamins and Minerals, and last but not the least one of the most important parts of your diet is Water.

Additionally, we also know that hiking food is (or may be) different from home food as it contains more calories and nutrition, so we need to calculate proper calories that our body actually needs. We should choose the right food that consists of proper calories to fulfill our needs. You can use various calorie calculators or even can consult dieticians in case you feel that way. Right food at one hand will supply all the necessary energy to perform better, while on other it will put less weight on our backpack.

In sum, during your hiking and trekking sessions, keep your body properly hydrate, nourished and full of energy with proper food and plenty of water.  That is the ultimate Mantra for a successful and comfortable hiking.

Good luck…enjoys your hiking!

 
Mats Lundkvist

Passionate hiker and avid backpacker with exceptional field experience. Lundkvist combines his education and career with his love of nature and being outdoors. Trekking is his call to fame.

See him at http://www.hikinghelp.com/blog/