Smart nutrition hacks when hiking and camping

Planning a hiking or camping trip? Ensuring you have the right nutrition is just as important as choosing the perfect trail. A well-thought-out approach to food and hydration will keep you energised and safe during your outdoor adventure. Here are some essential tips to help you stay nourished and well-prepared.

1. Plan Ahead

Outdoor activities like hiking and camping require more energy, meaning your food and water intake should be higher than usual. Before setting out, consider key factors such as:

• Duration of the trip
• Type of food and beverages to bring
• How meals will be prepared and consumed
• Whether carrying a cooler is feasible
• Necessary cooking or eating utensils

2. Stay Hydrated

Proper hydration is crucial for any outdoor activity. Before hitting the trail, drink at least four cups of water to reduce the amount you need to carry. A good rule of thumb is to consume around two cups of fluids per hour while hiking. Always ensure access to safe drinking water by carrying enough supplies or knowing where to find clean sources along your route.

3. Best Foods for a Day Hike

For shorter trips, perishable foods like sandwiches can be packed, but they should be kept cool with ice packs. However, lightweight, non-perishable options are preferable to reduce the weight of your backpack. Consider nutrient-dense snacks such as:

• Trail mix with nuts and seeds
• Nut-based bars or single-serving nut butter packs
• Whole fruits like apples, bananas, and oranges
• Dried or freeze-dried fruits and vegetables
• Energy bars, granola, or granola bars
• Tuna salad pouches
• Whole-grain tortillas or bagels
• Shelf-stable meat or poultry jerky

4. Packing for Multi-Day Camping Trips

Longer camping trips require careful meal planning. If a cooler is available, perishable items can be consumed on the first day. For the following days, choose shelf-stable foods that provide sustained energy, such as:

• Ready-to-eat cereal
• Squeezable fruit or vegetable purées
• Packaged poultry, fish, or canned meat
• Instant pasta, rice mixes, or dried soups
• Pancake or hot cereal mix
• Individual packets of condiments (mustard, mayo, taco sauce, etc.)
• Marshmallows for a classic campfire treat
• Ample drinking water and powdered drink mixes if desired

5. Food Safety Matters

Keeping food safe is essential to prevent illness during your trip. Perishable items should not be left out for more than one hour in hot temperatures (90°F or above) or more than two hours in moderate weather. To maintain food safety, bring the following essentials:

• Hand sanitizer, disposable wipes, or biodegradable soap
• Plates, bowls, and eating utensils
• Cooking pots or kettles
• Can opener
• Ice packs and insulated coolers
• Trash bags for waste disposal
• Portable water filters or purification tablets
• Food thermometers to check cooking temperatures

Follow these important food safety practices:

• Wash hands frequently—before and after meals, or use hand sanitizer if water is unavailable.
• Keep raw meats separate from ready-to-eat foods to prevent cross-contamination.
• Cook food to the proper temperature using a food thermometer.
• Store perishables below 40°F by packing them in a well-insulated cooler with plenty of ice packs. Any leftovers should be stored in clean, airtight containers and kept cold if ice is still available.

By planning ahead and making smart food choices, you can stay energised, hydrated, and safe throughout your outdoor adventure. Whether hiking for a day or camping for a week, these tips will help ensure a nourishing and enjoyable experience in the wilderness.