When we head out for a day of hiking or hill walking, we always think about the appropriate clothing and footwear, but we shouldn't forget to pack the correct food and beverages. Our bodies need to have sufficient fuel, especially if we're going to be doing more strenuous activities than normal. Like a car, if we run out of petrol, we will grind to a halt and out on the trails is not a goood place to be stranded.
Managing nutrition intake
Eating frequently and small amounts is the optimum way to maintain ones blood glucose level and energy, and to avoid the crash and burn after eating a large meal. When we are active and using our bodies for intense physical activity, it is necessary to cut the time between meals and snacks and ideally munch on something every 2 hours to keep our energy levels at a reasonable level.
The optimal snack should be composed of carbohydrates, proteins and fat. Carbohydrates should be eaten for energy, protein for the muscles and fat provides slow-burn energy. Great options for snacks are nuts and seeds, dried fruit (which, if mixed together, is appropriately called trail mix), a turkey sandwich on wholewheat bread (always opt for whole wheat as it is digested slower) or a hardboiled egg.
The right kind of carbs
There are simple and complex carbohydrates. Complex carbohydrates (like whole grain rice or bread) are digested slower and do not provide the rush of short lived energy that simple carbohydrates like sugar do, which cause a sharp increase and then a drastic decrease in energy. Avoid at all costs prepackaged trail mixes that contain sweets or chocolate; you do not need them!
Hiking hydration
When it comes to drinking, we must rehydrate frequently as dehydration is very dangerous and takes place much more quickly when active and sweating. We should strive to drink roughly a litre of water every two hours, but there are other opinions like sports drinks. Although a lot of those fancy products contain a lot of unnecessary sugars and artificial flavours, they do provide electrolytes, salt and sugar which are good for muscle recovery. Also tried to avoid caffeine, as although these drinks do mildly hydrate, they are also diuretics and they rob you of valuable water.
The benefits of hiking and trekking
Hiking burns a great number of calories, so this is not the time to skimp on food. On average a man of average height and weight will burn about 517 calories in an hour and a woman, roughly 444 calories. Happily tuck into good and natural food which will enable you to enjoy your route, the challenge and your body. Remember there are lots of fancy processed products on the market (both food and drink wise), but remember, it's best to keep it simple!
Hiking is a marvellous activity that will take you breathtaking locations while helping you stay fit and active. Your body should be your temple, so look after it and treat it right. Check out our hiking options on Yumping.co.uk.
