What To Eat Before, During, and After a Hike

I am an avid hiker, and love to hike in almost any season. Last year, I did 300+ miles in 3–4 months. I learned what works best to eat before, during, and after hikes by trial and error.

After all these years of hiking, I learned that it doesn’t matter if you are doing a long or short hike; you should prioritize food and safety. Here I am going to break down what kind of food you need to take to enjoy the hike.

I call it pre and post-workout meals as you go to the gym and sip on that BCAAs during exercise. Here I am going to use the same analogy.

What should you eat the day before the hike

i) Water

Drink plenty of water! I know everyone says you need plenty of water during a hike, and that is true. But believe me, when I tell you, you need to drink a lot of water a day before your hike.

ii) Food

Start with a healthy breakfast full of healthy carbs, for example, oats with fresh fruits, and if the hike is pretty long, you can take some good protein sources like lean meat, and chicken with vegetables.

What should you eat the night before the hike?

Yes, water is the primary source to sip while hiking. I usually munch every 90 minutes. I wrote another article on the best snacks to take on your next hike. Here is the article for your further read.

Pro tip: Avoid taking plastic containers to save some space in your hiking bag; instead, take plenty of water bottles.

What to eat after your hike

It’s the same thing as what you should eat after the gym. Your brain will not even think to go for pizza or anything unhealthy. After a great hike, I love to have a big meal if I am not far from the town, usually lean meat to get my energy back.

If I am hiking for more than 4 hours a day, I typically carry a portable cooler and leave some healthy sandwiches with fruit in the cooler. Enjoy your next hike!

Bonus tip: Fresh Dried Fruit

You lost electrolytes while hiking, and naturally fresh or dried fruits are the best combination to regain them instantly. Fruits are high in carbohydrates and vitamins but also low in fats and protein.

I love fresh mangos and dried ones too if fresh are not available. Try to keep the fresh fruit easily accessible. Therefore, you can keep munching before your body starts depleting glycogen.

Every time I am feeling hungry in the middle of the day, I find Wonderland Roasted Makhanas to be a savior. It's like the perfect substitute for fried munchies cravings. --Sumbul Garg

I always buy dried fruits from Costco, unsalted; they come in 1KG packets and are suitable for a long time.

Many dried fruits or fresh ones come in canned; try to avoid the high sugar cans fruits. If you are hiking in summer in cold areas, you may find berries along the trails that are the best source of carbs and antioxidants for your body.

Thank you for reading! I wish you a healthy and happy life.

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Disclaimer: Please note that this article is not health advice. It is for information purposes only. The content reflects my review of credible sources from scientific papers. The original story was published on another platform.