Nutritionists and athletes discuss what to eat before and after hiking

CClimbing a high mountain requires different nutrition and hydration than training hard at your local gym, and as you transition to hiking and other outdoor summer activities, you’ll need to ensure you stay well-fed and hydrated.

The best way to ensure proper nutrition (especially at higher altitudes) depends largely on the intensity of your hike and the weather, says Lisa Valente, R.D., nutrition editor at Healthline.

Sunny weather in the forecast? In addition to slathering on SPF, you’ll want to bring an extra bottle (or two) of your favorite electrolyte powder to replace excess sweat and fluid loss.

In addition, here are some other foods that are good to eat before and after a hike.

How Altitude Affects Nutrition and Hydration

Being at high altitude affects your hydration and nutrition needs in a number of ways: Firstly, if you sweat through exercise and are at risk of dehydration, you may want to increase your electrolyte intake, especially on hot summer days at sea level.

“Since you’re more likely to sweat in the summer, drink plenty of fluids and choose foods that provide electrolytes like sodium, potassium, and magnesium, like bananas, beans, fish, bread, peanut butter, and seeds,” says Valente. You can also top up your hydration with electrolyte powders or sports drinks.

Related article

Exercising at high altitude means your body has to work harder, which increases your need for adequate fluids and nutrients. “You’re breathing more to get oxygen into your body, and as you breathe in, you lose water, so your need for hydration increases,” Valente says. “You also need more calories, especially if you’re active all day,” she adds.

Another interesting phenomenon that occurs at higher altitudes is that iron needs are even higher, Valente said. Research has shown that people who live at higher altitudes often have issues with their body making red blood cells, a process called erythropoiesis. (Red blood cells help transport oxygen and carbon dioxide around the body.) As a result, Elevated hemoglobin levels¹ It also increases your need for iron-rich foods (which is essential for the production of hemoglobin, the protein found in red blood cells). Valente recommends choosing foods like lean meat, shellfish and legumes that are good sources of iron while in the mountains, or taking an iron supplement if needed.

Adjust your nutrition based on the intensity of your activity and the weather

Whether it’s cold or hot outside, nutritional needs remain the same, Valente says. all In other words, eating nutritious foods and staying hydrated is everytime Whatever the case may be, certain climates can affect how your body changes. feel Valente says it’s important to stay hydrated throughout the day: “In the winter, you might not feel as thirsty as you would in warmer months, but it’s still important to stay hydrated,” Valente explains.

The types of food you eat can also change depending on the situation and season: Soup is good in the winter, while refreshing fruits like watermelon are recommended in the summer. “Food also contributes to hydration, whether that’s soup, smoothies, fruits, or vegetables, which contain water,” says Valente.

According to Valente, some groups may need more protein and adequate hydration when spending time outdoors at high altitude (and in general): “Older adults need more fluids and their protein needs increase. [as they age]”If you’re pregnant or breastfeeding, you should drink more water and consume more calories and protein,” she says.

Additionally, if you’re doing very intense exercise, you’ll need to adjust your nutritional intake accordingly. “It mostly depends on how active you are. Is it a recreational day hike packed with peanut butter and jelly sandwiches and water, or is it a multi-day excursion where you’ll be hiking for a few hours each day? You’ll need more fuel.” [if that’s the case],” she says.

What to eat before a high altitude hike

According to Valente, when preparing for a long day in the mountains, it’s important to start with a hearty breakfast. A balanced breakfast is essential and should contain the three macronutrients: complex carbohydrates, protein, and healthy fats. “Things like eggs with avocado on whole wheat toast or a Greek yogurt parfait with fruit and granola are great ideas,” says Valente.

Meanwhile, Brigid Kenny, a ski instructor for the past 20 years and location manager for Beaver Creek Kids’ Ski & Snowboard School, says her preparations for a big day outdoors begin long before the alarm goes off. “For me, it starts with a good night’s sleep,” Kenny says. And it turns out that a lack of sleep is worse than just waking up in a bad mood (literally). In fact, a lack of sleep can: Stamina Decreased ²You may also tire more quickly during physical activity.

That’s why Kenny doesn’t let anything get in the way of a good night’s rest, not even post-hike fun (at least, not always). “I try to avoid alcohol the night before a big activity and focus on hydrating the day before,” she says. And once she’s checked off “getting a good night’s sleep” and “eating a nutritious breakfast,” Kenny says she performs a warm-up routine to loosen up her muscles before “push[ing]it up to 11.”

Don’t forget to bring along some “pocket snacks” to fuel your lunch.

If your goal is to spend the whole day outdoors, you’ll need to keep fueled for several hours, so Valente recommends staying one step ahead by packing plenty of healthy snacks for when your energy levels start to dip. “Packing snacks is also important — think energy bars, trail mix, fruit,” she says. Additionally, Valente is very big on staying well hydrated. “Staying hydrated is super important,” she says. “Being active at high altitude means you need a lot of fluids, so drink lots of water and bring some with you.”

Meanwhile, Kenny always packs a “pocket snack” before heading out, which she says is an absolute necessity. Her favorites include beef jerky, fruit leather, and honey stinger waffles. In addition to pocket snacks, she also always carries a small water bottle in her backpack. “If you’re thirsty on the mountain, that means you’re probably already dehydrated,” Kenny says.

What to eat rear Mountain hiking

After a long day outdoors, you’re probably looking forward to a comforting meal to replenish your lost energy (and a hot bath to soothe your sore muscles). Valente’s go-to post-climb meal is a burger, fries, and a nice non-alcoholic beer. But generally, Valente says that protein, carbs, salt, and hydration are the keys to a successful post-workout meal. “After a long day on the slopes or hiking trails, everything tastes good, so choosing nutritious foods while also enjoying a meal and celebrating your day outdoors is a great way to end a day on the mountain,” she says.

How to make your own electrolyte rich drink: