Proper meal planning before a hiking trip is essential, whether for a simple day out or a multi-day trek. A suitable diet 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.
Why eat well when hiking?
When hiking, your body is under prolonged physical strain, which increases its energy needs. It is therefore crucial to provide it with the right nutrients to avoid fatigue, energy slumps and low morale. When choosing food, two criteria should take priority: weight and practicality. The goal is to optimise the weight of your backpack while ensuring a sufficient intake of calories and nutrients.
What equipment should you bring for cooking when hiking?
If you are heading out self-sufficiently and want to cook on the spot, certain pieces of equipment are essential:
- A lightweight stove and its fuel (gas, alcohol or wood, depending on your preference).
- A cookset and containers compatible with the stove.
- Suitable cutlery, a multi-purpose knife and a lid to limit heat loss.
- A lighter or matches to start your fire in any situation.
The goal is to have a compact and efficient kit for preparing quick, nutritious meals without unnecessarily weighing down your pack.
What foods should you prioritise when hiking?
1. Dehydrated and freeze-dried foods: lightweight and practical
Freeze-dried foods are perfect for multi-day treks. Simply add hot water to get a balanced, nourishing meal. They offer a good compromise between lightweight and caloric intake, although their price can be a little high.
Instant soups work on the same principle and help you warm up while remaining easy to prepare.
2. Starchy foods and legumes: durable energy sources
Starchy foods and legumes are essential when hiking. Rice, pasta, semolina, lentils and oats are rich in complex carbohydrates, providing sustained energy over time. Easy to cook and lightweight to carry, they form the ideal base for a mountain meal.
3. Dried fruits and nuts: energy-dense
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. Treats: for morale
When hiking, treating yourself matters too! 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.
Hydration when hiking: don't underestimate your needs
Warm drinks: a comforting ally
Tea, coffee, herbal infusions… Drinking a warm beverage at the start or end of the day helps you warm up and relax. Easy to carry, tea bags or instant coffee take up very little space in your pack.
Drinking enough water: a priority
Hydration is essential to avoid cramps and fatigue. It is advisable to drink regularly, in small quantities, throughout the hike. Before setting off, check for water points on your route. If you are out in the wild, consider filtration solutions:
- Purification tablets to treat water in a matter of minutes.
- Filter straws or filter bottles to drink directly from a source.
- Boil water when in doubt, to eliminate bacteria and micro-organisms.
A balance between nutrition and practicality
For good nutrition when hiking, the ideal is to prioritise energy-dense, lightweight and easy-to-carry foods. Freeze-dried meals, starchy foods and dried fruits are good choices for maintaining a solid energy level without weighing down your pack.
With good planning and a few tips, you can fully enjoy your hike while staying well-fed and hydrated!
