The Ultimate Guide to Nutrition for Hikers

Welcome to Your Nutrition Planning Journey!

This guide is designed to cover all major (and minor!) aspects of planning your nutrition for multi-day hikes, thru-hikes, and time on the trail where you're covering a lot of distance. The aim is to  ensure you stay energized, hydrated, and healthy on the trail. From understanding your body's energy needs to choosing and preparing your food, this comprehensive guide has got you covered.

Proper nutrition planning can make all the difference in your hiking experience!

What Defines Nutrition for Multi-Day Hikes

Nutrition for multi-day hikes involves carefully planning your food and hydration to meet the physical demands of hiking long distances, over days, weeks, or months. This includes understanding the energy systems your body uses, the importance of macronutrients, and strategies for maintaining hydration and electrolyte balance. Whether you're hiking continuously or in stages, effective nutrition planning is key to maintaining energy levels and overall health.

Hiking Nutrition Calculator 

Looking to jump directly to establishing your energy requirements for your next trail adventure? Check out the Hiking Nutrition Calculator.

Explore our articles to start planning your hiking nutrition:

NOTE: This page is under development and will continue to evolve. Content listed below will go live during 2024 and will grow from there! So have a look and please come back.

Hiking Articles

How to Start Planning Your Hiking Nutrition

Learn the basics of hiking nutrition and how to get started with planning your meals and snacks for the trail. Understand the importance of balanced nutrition to fuel your body efficiently.

3 Signs Your Nutrition Might be Off for Hiking

Having your systems dialled in isn't always the same thing as maintaining your nutrition. Here are three signs not to ignore that your trail nutrition might be off, and what you can do about it.

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

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

What to Eat While Hiking: Understanding Energy Systems

Unlock the secrets to fueling your multi-day hiking adventures. Here we demystifies how your body uses different energy systems and the vital roles of carbohydrates, fats, and proteins in keeping you energized on the trail. Get practical tips, a sample daily menu, and evidence-based advice to enhance your hiking performance and recovery, ensuring you feel your best on every adventure.

Trail Nutrition 101: Understanding Energy Needs

What's the most important aspect of nutrition for hiking? In this nutrition education piece you will learn about how to establish your energy needs for hiking, Find out here. 

Understanding Sodium Intake for Ready-to-Eat Hiking Meals and Camping Food

Among the many nutrients that play a vital role in performance and recovery, sodium often stands out due to its critical functions in maintaining fluid balance, nerve function, and muscle contractions.

Post Endurance Refuelling (with a tasty Recovery Soup recipe)

Fuelling our bodies for activity goes beyond what we eat before exercise and how we sustain ourselves during endurance events; what we consume afterwards is just as crucial, yet often overlooked.

Training for Hiking: Why Women Should Embrace Weight Training 

Weight training improves cardiovascular fitness, enhanced metabolism, supporting fat loss, and increased bone density especially as we age.

Recharge Your Batteries: A Step-by-Step Guide to Post-Exercise Nutrition

Get ready, because we're about to get stuck into what's happening in our bodies post-exercise and how that impacts our need for fuel.

Picking the Right Foods for Your Hike

Discover how to choose foods that provide sustained energy and are easy to carry and prepare on the trail. Explore the best options for carbohydrates, proteins, and fats.

Hydration Strategies for Hikers

Stay hydrated on the trail with our detailed hydration strategies. Learn about the different types of hydration options and how to balance electrolytes effectively.

How to Prepare and Pack Your Hiking Food

Get practical tips on preparing and packing your food for a multi-day hike. Learn about lightweight, nutrient-dense options and how to shop for food in town while on the trail.

10 Questions to Ask When Planning Your Hiking Nutrition

Ensure you've covered all your bases with our essential questions to ask when planning your hiking nutrition. Avoid common mistakes and make sure you're fully prepared.

How to Use Our Nutrition Workbook for Hikers

Our comprehensive workbook is your go-to resource for planning your hiking nutrition. Learn how to use it effectively to map out your meals, snacks, and hydration strategy.

Recovery Nutrition for Hikers

Optimize your recovery with our guide on recovery nutrition. Understand the role of proteins, carbohydrates, and hydration in helping your body recover after a long day on the trail. This article focuses on on-trail recovery. 

Feeling overwhelmed? Don’t worry! We’re here to help. We offer workshops on hiking nutrition, how to choose your food, and tips on how to estimate your total energy (food) requirements and macronutrient distribution. 

Visit our services page for more details about how we can help you plan for your next hiking adventure.  You can also book a no-charge phone call to see if working with a Nutritionist is the right fit for you. 

Additionally, Adventure Nutritionist is a Walker Friendly Business, and members of the Bibbulmun Track Foundation receive a 10% discount across all services. 

All individual nutrition services are conducted via Telehealth, so you can access them  wherever you are; at home, at work, or on the trail. 

Adventure Nutritionist is a Walker Friendly Business for the Bibbulmun Track Foundation. Members get a 10% discount across all services! 

Adventure Nutritionist is an Affiliate Member of Hike West, which includes special offers for Hike West members.