Unlock Your Hiking Potential: Essential Tips for Proper Food Rationing on the Trail

When hitting the trails, staying energized can be tricky. As someone who struggles with “hanger”—the combination of hunger and anger—I’ve learned the hard way about the importance of snacks. Sometimes, I overpack and carry way more food than needed, finishing hikes with extra snacks. While this isn’t a big deal on short hikes, those extra pounds can slow me down on longer ones.

Choosing the right amount of food is key. Some hikers try to go ultralight, bringing the bare minimum. This can lead to hunger and poor performance. So, what’s the right balance?

I spoke to two registered dietitians, Stefan Schuster and Aaron Owens Mayhew, to get some insights.

Too Much or Too Little?

Surprisingly, both experts advised carrying more food rather than less. Schuster noted that not eating enough calories can force your body to tap into muscle for energy, which isn’t healthy. Over time, that can lead to injuries like stress fractures.

Instead of cutting back on food, focus on lightening other gear, like your sleeping system or luxury items. If you think you need to ration food to meet weight goals, it’s better to leave the extra shoes or books behind.

How Much Food Is Enough?

Caloric needs vary by person, and Mayhew emphasized the mistake of following others’ recommendations. Someone who needs 5,000 calories might not realize that a fellow hiker’s 3,000-calorie diet won’t suffice for them. A smart approach is to track your daily intake at home and ensure that your trail provisions meet or exceed that amount.

For a more tailored estimate, consider using tools like Backcountry Foodie’s hiking calorie calculator. This can factor in your hike’s difficulty and your personal metrics, providing a solid benchmark.

Planning Ahead

Once you’ve estimated your daily calories, break it down by macronutrients. Aim for about 50-60% of calories from carbs and around 10% from protein. Fats are crucial too; they’re very calorie-dense, so packing snacks like nuts or nut butters can help you meet your needs without adding much weight.

Both dietitians suggest packing a few extra snacks for emergencies, like an extra meal if you’re on a long hike. However, if your trip is under a week, a few additional snacks usually suffices.

Avoiding Rationing

Rationing trail food is generally a red flag. If you find yourself doing this, it’s likely you haven’t brought enough food. Instead, aim to eat every one to three hours to keep your energy up.

Being hungry can lead to poor decisions, like stumbling or taking unnecessary risks on the trail. Schuster advised, “If you’re hungry, stop and eat something.” Your body needs fuel, and responding to hunger cues is essential for both safety and performance.

As a final note, keep hydration in mind. While food fuels your body, water is critical for overall health. So, pack wisely and enjoy your hike!

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parent_category: Skills,tag: evergreen,type: article