How to stay well nourished while trekking?

To enjoy and succesfully complete a trek you not only need to be fit and have all the necessary gear, but also stay well nourished by following good food habits. In order to endure the increased need for energy, your body will need more water and food. In addition, it is very important that you always eat the right kind of food to replace the calories lost. In Explorandes we have some important tips that will help you have your meals and snacks so you are never too hungry or never too over-fed while trekking.

General factors you need to keep in mind:

  • Duration of the trek
  • The planned stops for consumption of food
  • Time of the year you are trekking
  • Your food preferences

1. Eat a wholsome breakfast

Breakfast is the most important meal of the day. It set you up for the day. A good breakfast will give you all the energy needed to face the any challenging trek. Ideally the time to have it should be before 9 am. Avoid early morning caffeine cravings because they lead to dehydration.

2. Stay hydrated

Drink at least a liter of water before a hike to pre-hydrate yourself. But water is also the most essential thing you will carry. Drink at least 4-5 litres of water through the day to keep you hydrated. Your body via sweating loses electrolytes, and water is the biggest natural source to replace it. Drinking water has other important benefits: It can prevent muscle cramps and helps to compensate for the low oxygen levels in high altitude treks.

3. Eat during the trek

You should have mounchies to keep the body constantly refreshed with the required essentials and to keep moving forward. So, you will need to combine a mixture of proteins, fats and carbohydrates. Some sources are the following:

  • Nuts, walnuts, almonds
  • Granola bars
  • Dried fruits and vegetables
  • Energy Bars (Sugarless)
  • Tuna cans


4. Stay away from these foods

There are certain kind of food that you need to avoid consuming them while trekking because they may lead to problems as you move further into the trek.

  • Chocolate and energy bars: They almost entirely rely on sugar and corn syrup that cause an unhealthy peak and drop energy cycle. This will lead to hunger pangs after a while.
  • Proteins: They take a longer time to digest at high altitudes due to low oxygen levels.
  • Alcohol: It leads to dehydration that could trigger Acute Mountain Sickness (AMS) during a high altitude trek.

In many of our treks we offer breakfast, dinner and luch specially prepared with nutritious food that will give you all the proteins, fats and carbohydrates you need to complete the trek. For more information, please contact us.

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