Proper meal planning before a hike is essential, whether for a single day out or a multi-day trek. Appropriate nutrition and adequate hydration keep your energy and performance steady throughout your effort. Here are our top tips on what to eat when hiking.
How many calories do you need per day?
Energy needs vary depending on elevation gain, pack weight, and body build. A demanding day on the trail can almost double your usual daily requirement.
| Type of outing | Estimated daily requirement | Food carried in practice |
|---|---|---|
| Day hike, gentle elevation | 3,000 to 3,500 kcal | 400 to 500 g |
| Strenuous hiking, steep terrain | 4,000 to 5,000 kcal | 600 to 700 g |
| Self-supported trek, heavy pack | 4,500 to 5,500 kcal | 700 to 900 g |
Why the two columns do not match. On a day hike, you top up before leaving and once back, so your pack only carries part of your requirement. On a trek, it is a different story: 800 g of food provides around 3,600 kcal, against a requirement exceeding 5,000. You intentionally set out in a deficit, simply because you cannot carry any more. This is completely normal over a few days, and all the more reason to prioritise the most calorie-dense foods.
A handy benchmark to decide: aim for around 4 to 5 kcal per gram carried. Below 3.5 kcal per gram, the food is too heavy for what it provides. Nuts and seeds reach up to 6 kcal per gram, while tinned food drops below 1.
Why is proper nutrition important when hiking?
When hiking, your body undergoes sustained effort, significantly increasing its energy demands. Fuelling it with the right nutrients is crucial to stave off fatigue, energy dips, and low morale. When choosing trail food, two criteria take priority: lightness and practicality. The aim is to optimise your backpack weight while securing enough calories and nutrients.
What cooking gear do you need for hiking?
If you are heading out self-supported and plan to cook on the trail, a few essentials are required:
- A lightweight stove and its fuel (gas, liquid fuel, or wood, depending on your setup).
- A cook pot and containers compatible with your stove.
- Suitable cutlery, a multi-tool knife, and a lid to minimise heat loss.
- A lighter or matches to get your flame going in any condition.
The goal is a compact, efficient setup to cook fast, nourishing meals without weighing down your pack. To calculate your fuel needs, read our guide to hiking gas canisters.
What foods should you choose for hiking?
1. Dehydrated and freeze-dried food: lightweight and practical
Freeze-dried meals are perfect for multi-day treks. Simply add hot water for a balanced, nourishing meal. They offer an ideal balance between low weight and caloric intake, although they can be slightly more expensive.
Instant soups work on the same principle, warming you up while remaining quick and easy to prepare.
2. Carbohydrates and pulses: sustained energy sources
Carbohydrates and pulses are hiking staples. Rice, pasta, couscous, lentils, and porridge oats are packed with complex carbs, delivering sustained, steady energy. Easy to cook and light to carry, they form the ideal base for any mountain meal.
3. Dried fruit, nuts, and seeds: concentrated energy
Dried fruits, such as raisins, apricots, and figs, are rich in sugars and fibre, delivering fast-acting energy to counter sudden fatigue. Nuts and seeds, like walnuts, almonds, and hazelnuts, supply healthy fats with an unmatched energy density of around 6 kcal per gram. Both complement each other perfectly and take up minimal space.
4. Trail treats: a boost for morale
When hiking, treating yourself is just as important! A square of chocolate, a piece of cheese, or a few spices to lift your meals can make all the difference after a long day of effort.
On a multi-night bivvy, meal planning requires a different approach. We cover this in detail in our guide to bivvy food.
Hydration when hiking: never underestimate your needs
Hot drinks: a comforting boost
Tea, coffee, herbal infusions… A hot brew at the start or end of the day warms you up and helps you unwind. Lightweight and compact, tea bags and instant coffee take up virtually no room in your pack.
Staying well hydrated: a top priority
Hydration is vital to keep cramps and fatigue at bay. Drink regularly in small sips throughout your hike. Before heading out, check for water sources along your route. If you are venturing into remote areas, consider water filtration solutions:
- Purification tablets to treat water in just a few minutes.
- Filter straws or filtration bottles to drink directly from a water source.
- Boil water if in doubt, to eliminate bacteria and microorganisms.
To calculate amounts and plan your supply, check out our guide on how much water to carry when hiking.
Balancing nutrition and practicality
To fuel effectively on a hike, focus on food that is high-energy, lightweight, and easy to carry. Freeze-dried meals, carbohydrates, and dried fruit and nuts are excellent choices to maintain steady energy levels without overloading your pack.
With solid planning and a few trail-tested tips, you can make the most of your hike while staying properly fuelled and hydrated!
