Hiking is one of the best summer activities one can ever do. It gives us enormous happiness and makes our minds refreshed. Actually, there’s nothing more satisfying than conquering a huge mountain or trekking miles through the forest. It gives us a sense of accomplishment and can sometimes make us feel literally on top of the world. But before going to hike one needs to know what to eat before hiking.
Because without food we won’t get the energy and strength. So we should eat something which will give us energy, fuel, and power to achieve our goal. But we should be choosy about our food. Because all types of foods are not good for hiking.
Some foods could result in us giving up and going back home to our couch. Proper eating and drinking just before our hiking or even a couple of days before, a hike can impact whether we have an enjoyable time or whether we hit a wall on the trail.
How Should We Eat & What To Eat Before Hiking:
Before a hike, we should definitely eat something. But the question is what to eat and how to eat and when to eat. We should definitely eat before starting the hike. We should eat some snacks/dry foods during the hike and lastly and most importantly we should eat some heavy food after we return from hiking.
- Eat a combination of some complex carbohydrates and lean protein. We should drink plenty of water. We must eat our food 1-3 hours before a hike.
- Should eat nutritious food so that our body gets enough energy. Nutrition is a must for our bodies. Not all calories are created equal. According to the American Heart Association, the main fuel needed for our muscles comes from carbohydrates.
- Select easily digestible carbohydrates to eat before exercise so we don’t feel sluggish. The act of hiking can suppress appetite, so we should plan to feed ourselves anyway as calories play an important role in regulating body temperature. So we should not skip our meals while hiking.
Should I Eat Before A Morning Hike:
It is known to us that the food we take before hiking provides our body the needed energy. As we start hiking in the morning, the food we eat before hiking in the morning is very important. For a better hiking experience, we should never skip our breakfast.
Morning breakfast provides us with the most energy and strength we need during our hiking. For a short morning hike, we should fuel ourselves with a light breakfast like eggs, whole grain non-sugary cereal, or oatmeal.
What To Eat Before Hiking:
It is known to us that carbs are key. For a short morning hike, we can fuel ourselves with a light breakfast like eggs, whole grain non-sugary cereal, or oatmeal. Some Other pre-day hike food ideas include whole-wheat toast, low-fat yogurt, whole grain pasta, brown rice, fruits, and vegetables. Here are some tips.
- We can pre-hydrate by drinking at least 4 cups of water.
- We should not start a hike on an empty stomach.
- Eat a combination of some complex carbohydrates and lean protein.
As we know not all foods are good for hiking. Some are really good and some are not. Now we will see which foods are really good to have before hiking.
Oatmeal:
Oatmeal is one of the best breakfasts we can eat on any regular day but will be additionally beneficial before a long hike. Because of the high fiber and carbohydrate content in oatmeal. As a result, it will keep us perfectly energized throughout our journey. If you don’t like oatmeal that much, try adding in honey, brown sugar, and fruits.
For extra protein, we can also mix in a scoop of protein powder or peanut butter before heating it up. This version of oatmeal is made with chia and flax seeds, which provide omega-3s and even more protein and fiber to help us crush our hike.
Lean Meats:
For hikers, protein is an extremely important macronutrient. Protein helps to increase metabolism and repair tired muscles, which are pretty much inevitable when climbing a steep mountain.
To decrease muscle soreness, we should try to eat some lean meats before we go hiking, such as chicken, turkey, or fish. If one is vegetarian then he/she can try tofu or some of the alternatives.
Eggs:
Eggs are another great source of protein. We should add carbohydrates with it to boost performance, decrease muscle damage, and improve recovery better than just carbs alone.
- Studies also show that eggs with toast have a 50 percent higher satiety index than breakfast cereals.
- Another great pairing with eggs is whole wheat toast spread with favorite nut butter. Nut butter contains fiber, protein, and magnesium. It helps to build muscle strength and bone health. Optimum muscle and bone condition are extremely important while hiking for a long period of time. One thing we will have to make sure that we choose the right kind of bread and nut butter for prime benefits.
A nutrition bar:
A nutrition bar is a perfect pre-hike meal replacement if we don’t have enough time to prepare something. However, eating just any bar won’t help it, as some have about as much nutritional value as a chocolate bar. We should choose one that contains real ingredients and a hefty amount of protein, carbohydrates, and other vitamins and minerals to propel us through any hike.
Vegetables:
Vegetables contain a fair amount of complex carbohydrates, which provide way more nutritional value than simple carbs that are found in sugary foods. A couple of really great veggies to choose from are sweet potatoes and carrots. Carrots are made even better when dipped in nut butter, for additional protein and healthy fats.
Fruits:
Like vegetables, fruits are also a great source of carbohydrates. Fruits help to increase our hiking performance. Fruits like bananas, apples, and peaches are perfect pre-hiking choices. We can make them even better by adding them to oatmeal or Greek yogurt. Greek yogurt is full of protein and, combined with fruit, will keep our energy levels steady throughout our hike. We can pack some fruit along with us on our hike too, to keep us fueled if we start to get hungry.
Pasta:
Pasta is a great source of carbohydrates. If we’re going on a really long hike, pasta is a great meal to eat beforehand. To add even more nutrients to our pasta, we can add chicken or shrimp, or fresh vegetables.
We should skip out on the creamy sauce varieties, as they’ll only mess with our stomach while we’re hiking. Instead, we can choose one of these homemade light sauces requiring no cream or butter to weigh us down.
Water:
Water is probably the most important thing to consume before hiking. Because hydration is key especially if we’re hiking on a really hot day. Even if we’re not thirsty, we should make sure to constantly drink water well before we set out to begin.
Water will keep us cool during our hike, as it helps regulate our body temperature. We should make sure to pack plenty of water to drink while we’re hiking as well.
Now I am going to discuss some foods which one should not take before hiking.
Burgers & Fries:
Greasy fast food is definitely the worst food one can eat before going hiking. Deep-fried, fatty foods will only cause us to slow down and crash mid-hike. This is because high-fat foods are turned into energy less efficiently than carbs and protein.
Cheese:
Cheese is a deliciously magical food that can make almost any dish amazing, however, if we eat it before a hike it’ll make our hiking experience worse. Because it’s high in fat, it digests slowly in our stomach, it ends up feeling like a brick weighing us down, making it way harder to conquer hiking those steep mountains.
Candy Bars:
Although chocolate might give us a slight rush to begin our hike, it won’t last very long. It’ll cause our blood sugar to spike as soon as we eat it. Exercise also sends the sugar to our muscles, which might cause a double energy crash, leaving us wanting to go back down the mountain instead of up.
Spices:
Spicy foods may help burn more calories overall, but they fail to do that job if we eat them right before our hike. They’ll only make us want to take a nap, rather than go on a long or strenuous hike. If we’re craving something boldly flavored and savory, we can opt for jerky instead, which is high in protein.
Cream-Based Soups or Sauces:
If we’re going to have spaghetti before our hike, we should make sure we don’t use Alfredo or any other type of cream-based sauce. Creamy foods take longer to digest, which can therefore result in serious stomach aches and it will make our hiking worse.
Heavy-cream sauces and soups also divert a large percentage of blood flow to our GI tract and away from our heart, lungs, and muscles, which can make us feel sluggish, impact speed, or lead to cramps. So before we head out on our hike, we should skip the heavy soups and sauces and opt for lighter variations instead.
Carbonated Drinks:
Most people experience bloating after drinking carbonated beverages, which can cause major discomfort while hiking. Additionally, it’ll only give us a small sugar and energy rush, spiking our blood sugar, then causing us to crash. Instead, we can just drink some good ‘ole harmless ice water, which will do us way more good, especially in the hot summer heat.
Milk:
Though milk is full of nutrition and good for health. But a high dose of dairy right before our hike may cause a bit of issue because it’s way harder to digest than other foods. This causes reactions like diarrhea, discomfort, and worst of all, cramps.
No one wants to start cramping up while they’re working out, especially if they’re stuck at the top of a mountain or in the middle of the woods. To avoid any of those problems, we should try not to eat or drink dairy within two to three hours of the beginning of our hike.
Fruit Juices:
While fruit is a great addition to our pre-hike feast, fruit juices don’t have the same effect. Because they usually contain a hefty amount of sugar, they could cause an upset stomach during your hike, which we definitely don’t want.
Additionally, because they’re a source of simple carbohydrates instead of complex carbohydrates, they’ll only provide a quick boost of energy, but won’t sustain our energy levels for very long.
When we are hiking it is important to keep us hydrated enough so that we don’t fall ill. We should drink enough water to keep ourselves fit and our body temperature, blood pressure, and other parts of our body stay well. Only drinking water is not enough. We should make sure we are drinking safe and germ-free water. Here I am going to discuss hydration and finding safe water.
Hydration:
Before starting our hike we should try to drink about 20-32 ounces of water. We should avoid hitting the trail if we haven’t pre-hydrated. Once our hike has begun, we should plan to drink another 32 ounces for every two miles hiked, give or take. We should take frequent, small sips even before we feel thirsty. As a simple rule, we’re already behind if we’re only drinking water when we’re thirsty.
As appealing as a summit beer may sound, we should save any alcohol consumption (or sodas, tea, coffee, etc.) until after we’ve finished the hike and have replenished food and water levels. To replenish our water levels, we should drink at least 8 ounces immediately after our hike. Alcohol and beverages with high caffeine levels can have adverse effects on our bodies when trying to stay hydrated.
Finding Safe Drinking Water:
If we find ourselves in need of water, we should be careful of the source. Even if the water from a lake appears clean, it could house microscopic pathogens invisible to the naked eye. The United States Department of Agriculture Food Safety and Inspection Service recommends boiling any water to ensure its safety.
The USDA says, “Boiling will kill microorganisms. First, we will have to bring water to a rolling boil, and then continue boiling for 1 minute. Before heating, we should let muddy water stand for a while to allow the silt to settle to the bottom. We should dip the clear water off the top and boil. At higher elevations, where the boiling point of water is lower, we should then boil for several minutes.”
To stay prepared, we should consider carrying water purification tablets and water filters in our pack. We should keep our supply fresh, though, as, over time, the tablets can lose their effectiveness.
Is It Better To Eat Before or After Hiking:
It is always better to have something before or after a hike. Taking food before a hike provides us with the necessary energy and strength which we need during our hiking. After all day hiking, we lose a lot of energy and strength. So our body needs more energy to keep us fit. By taking food we can revive our lost energy. So it is always better to take food within 1 hour after a long day hike.
What To Eat After A Hike:
After a long day hike, we should eat food full of protein and complex sugars. It could be a quick energy bar snack in the car, a packed meal left in a car cooler, or a meal at our favorite restaurant on the way home. No matter the source, it’s advised to refuel within one hour of our hike.
Here is a small list of what to eat and drink after a hike:
- Rehydrate ourselves with water.
- Eat a combination of some complex carbohydrates and lean protein within 20 minutes of a hike to replenish lost nutrients, for example, An 8-ounce smoothie made from low-fat milk and fruit.
- Have string cheese with whole-grain pretzels or crackers
- Drink coconut water with no added sugar
- Turkey on a whole grain wrap with veggies
- Have yogurt with berries
CONCLUSION
For hiking the first and foremost rule is to keep our body healthy and sound. To stay fit during hiking we should know what to eat before hiking so that we get the energy we will need during our hiking. We should not take food that will decrease our strength and is not good for hiking. Because taking that food will only cause problems for our body and hike. So it is better to avoid those foods. By keeping those things in mind we can have a great time hiking. Because hiking is all about enjoying nature and refreshing the mind.
