Preparing your meals well before a hike is essential, whether it is a simple day out or a multi-day trek. The right nutrition and adequate hydration will help you maintain your energy and performance throughout the effort. Here are our tips for choosing what to eat when hiking.
How many calories should you plan for per day?
Requirements vary depending on elevation gain, pack weight and your build. These figures serve as a baseline for calculating your rations.
| Type of outing | Estimated daily requirements | Food weight to carry |
|---|---|---|
| Day hiking, low elevation gain | 2,200 to 2,800 kcal | 400 to 500 g |
| Sporting hike, significant elevation gain | 3,000 to 3,500 kcal | 600 to 700 g |
| Autonomous trek, heavy pack | 3,500 to 4,500 kcal | 700 to 900 g |
A useful rule of thumb: 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 6 kcal per gram; tinned foods drop below 1.
Why eat well when hiking?
When hiking, your body is subjected to prolonged effort, which increases its energy needs. It is therefore crucial to provide it with the right nutrients to avoid fatigue, energy slumps and drops in morale. When choosing foods, two criteria should take priority: light weight and practicality. The aim is to optimise the weight of your backpack while ensuring an adequate intake of calories and nutrients.
What equipment do you need for cooking when hiking?
If you are heading out independently and want to cook on the go, certain pieces of equipment are essential:
- A lightweight stove and its fuel (gas, alcohol or wood, depending on your preference).
- A cookpot and containers compatible with your stove.
- Suitable cutlery, a multi-purpose knife and a lid to limit heat loss.
- A lighter or matches to light your fire in any situation.
The aim is to have a compact and efficient kit for preparing quick, nutritious meals without unnecessarily weighing down your pack. To size your fuel supply, see our guide on gas canisters for hiking.
What foods should you prioritise when hiking?
1. Dehydrated and freeze-dried foods: light and practical
Freeze-dried foods are perfect for multi-day treks. Simply add hot water to get a balanced, nutritious meal. They offer a good compromise between light weight and caloric value, though they can be a little pricey.
Instant soups work on the same principle and let you warm up while remaining easy to prepare.
2. Starchy foods and pulses: lasting energy sources
Starchy foods and pulses are essential when hiking. Rice, pasta, semolina, lentils and oats are rich in complex carbohydrates, providing sustained energy over time. Easy to cook and light to carry, they form the ideal base for a mountain meal.
3. Dried fruits and nuts: concentrated energy
Dried fruits (raisins, apricots, figs…) and nuts (walnuts, almonds, hazelnuts) are excellent energy snacks. Rich in fats and fibre, they provide a quick and efficient source of calories while being very easy to carry.
4. Tasty treats: for morale
When hiking, treating yourself is just as important! A square of chocolate, a piece of cheese or a few spices to liven up 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: don't underestimate your needs
Hot drinks: a comforting ally
Tea, coffee, herbal infusion… Drinking a hot beverage at the start or end of the day helps you warm up and unwind. Easy to pack, tea bags or instant coffee take up very little space in your bag.
Staying well hydrated: a priority
Hydration is essential to avoid cramps and fatigue. It is advisable to drink regularly, in small amounts, throughout your hike. Before setting off, check for water points along your route. If you are out in the open countryside, consider filtration solutions:
- Purification tablets to treat water in a few minutes.
- Filtering straws or water bottles for drinking directly from a source.
- Boil water when in doubt, to eliminate bacteria and micro-organisms.
To estimate quantities and plan your supplies, check out our article on how much water to bring when hiking.
A balance between nutrition and practicality
For eating well when hiking, the ideal approach is to prioritise high-energy, lightweight and easy-to-carry foods. Freeze-dried meals, starchy foods and dried fruits are all good choices for maintaining good energy levels without weighing down your pack.
With good planning and a few tips, you can make the most of your hike while staying well fed and hydrated!
