The Key to Hiking Success: How You Eat Before the Hike

Most people want to talk to me about their hiking meal plan—what they will eat on the trail. And I get it. Prepping for a hike is one of the most time-intensive, logistically challenging, and costly parts of planning a long-distance or thru-hike.

I understand this because I’ve packed food for thousands of hikers, canoe trippers, and other outdoor adventurers. However, here’s the thing: the most important part of hiking nutrition is what you do before the hike even starts. Your nutrition and health status going into the hike set you up for the days, weeks, or months ahead.

 
Don’t mistake this to mean you need perfect health or a perfect diet before you start hiking. But ensuring you are starting off meeting all your nutritional needs will set you up for peak performance, help you feel your best and most energized, and reduce the risk of injury on the trail.

Think about it this way: we all want our food to support our health on the trail. Meticulous planning goes into what we eat during the hike. But leading up to our hike, when we are training and getting ready, where is that meticulous effort?

 
Sometimes the differing approaches to nutrition on-trail vs. off-trail can be connected to the motivation for hiking in the first place. For many people, a longer hike is an opportunity for a reset—both physical and mental. It’s a time to disconnect, get outside, and spend our days and nights in nature.

 
There is nothing wrong with these motivators. However, it can lead to the mindset of “when I get on the trail, I will be healthy.” We just need to get there, with all the planning, packing, and organizing. Once out there, it will all be different.

 
But there are some issues with that.

First, suddenly changing the way we eat, while drastically increasing our physical activity, can be challenging. Even if the change is to healthier food, a complete change in diet can lead to disrupted energy levels and digestive upset. Trialling the types of food and style of eating before hitting the trail is a great way to see what works for you.

 
Secondly, waiting until being on the trail to start eating to support your health means you might be starting from a nutritional deficit. On longer hikes, it can be hard to maintain adequate nutritional needs as it is. Starting already behind sets you up for challenges, including low energy levels, nutritional deficiencies, and increased risk of injury.

Having a closer look at your dietary pattern before you head out can keep you feeling well on the trail, keep you going, and improve your performance. Going into a hike at peak nutritional health also gives your body the ability to better manage the days on the trail when things don’t go to plan and your fuelling might be off.

What's the point here? To get the most out of your hike, make sure you are in optimal nutritional health before you head out. This will also be the biggest asset post-trail, helping you maintain the fitness you’ve worked so hard for and ensuring you continue to enjoy your adventures.

 
Seeing a nutritionist before your hike can provide personalized advice to help you meet your daily dietary needs and enhance your overall hiking experience. Investing time in your nutrition beforehand sets you up for success and allows you to truly enjoy every moment on the trail.

By focusing on your nutrition before your hike, you ensure that you are well-prepared to tackle the challenges of the trail. Optimal nutritional health is the key to a successful, enjoyable, and injury-free hiking adventure.

Get more nutrition for hiking. The Ultimate Guide to Nutrition for Hiking is an evolving source of food and nutrition to support your next hike. 

If you want more information, you can download the Nutrition for Hiking Bundle. It's a no-charge bundle of resources to get you started on your nutrition for hiking journey.