Trail Nutrition Isn’t Bad… Or Is It? 3 Signs It Might Be Off for Hiking

Hiking is something we love to do, and for many of us, we've been doing it a long time. We know how to pack food and eat on the trail... right? But 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.

You been on trail for two weeks, and the first thing you notice is you need to tighten the waist buckle of your pack. Your clothes are fitting big, and as the days pass you realise you’re are losing body size dramatically. You have not been feeling hungry, so you assume your food intake is good enough. The beginnings of that lean hiker’s physique are developing… so what’s the problem?

Why It's a Problem: 

Sudden and significant weight loss during hiking can be a sign that your body is not getting enough fuel. This can lead to muscle loss, decreased strength, and overall fatigue, impacting your hiking performance and overall health. The unpopular truth is that sudden and rapid weight loss is not limited to body fat – the drop is body mass includes muscle mass too.

Why It's Happening: 

When you hike, your body burns a lot more energy than off trail – even as compared to a rigorous training program. If you’re not eating enough to compensate for this energy expenditure, your body will start to break down muscle tissue for fuel. This not only reduces muscle mass but also decreases your metabolic rate, making you feel weaker and more tired. Reducing muscle mass this way can also increase your risk of injury.

 
Many hikers don’t realise how much they actually need to eat on trail. If you are hiking all day, every day, for days or weeks at a time, your energy needs are double to triple that of what you normally need. Possibly even higher!

What You Can Do: 

Ensure you’re consuming enough calories to match your activity level. Focus on nutrient-dense foods that provide a balance of carbohydrates, proteins, and fats. Snacks like trail mix, energy bars, and dried fruits can help maintain your energy levels throughout the hike.
If you don’t know what your energy requirements are for your hike, it’s impossible to know how much food and what type of food you need. To get an estimate, check out my Hiking Nutrition Calculator here.

You’ve been going all day, and feeling pretty good. Your hydration is good, and you’ve been eating consistently focusing on high protein snacks. And then – you hit the wall. You’re tired, your feet feel heavy, and you feel like you don’t have the energy or strength to keep going. In some circles, this is called ‘Bonking’. Like all at once, you feel like you’ve run out of fuel. Which makes sense, because you have.

Why It's a Problem: 

"Hitting the wall," or experiencing sudden fatigue and loss of energy, can stop you in your tracks. This is often due to depleted glycogen stores, which are your body’s primary source of fuel during prolonged exercise. You’ve run out of the fuel you need to support the level of endurance required for hiking.

Why It's Happening: 

The muscles in our body hold our fuel in the form of glycogen, which is also stored in our liver. There is a limit to how much glycogen we can store, and we burn thought it during exercise. Sustained endurance exercise burns through stored glycogen quickly and needs regular replenishment. When your body runs out of glycogen, it has to rely more on fat and protein for energy. This process is less efficient and can lead to a dramatic drop in energy levels. Inadequate intake of carbohydrates, the main source of glycogen, is usually the culprit.

 
This is an easy situation to accidently find yourself in. You might be maintaining adequate energy intake, but still have depleted glycogen stores. Many hiking meal plans and commercial meals can lean towards high dietary fats, or a focus on protein, which can result in an overall lack of carbohydrates. Lack of carbohydrates results in depleted glycogen stores, which in turn results in running out of fuel.

What You Can Do: 

Incorporate more complex carbohydrates into your diet both before and during your hike. Foods like whole grains, fruits, and vegetables provide sustained energy. Carrying carbohydrate-rich snacks, such as energy gels or bars, can help you refuel on the go.

 
Complex carbohydrates support sustained energy, whereas simple carbohydrates can provide quick energy. This energy from simple carbohydrates is not as long lasting, which is why pairing simple and complex, fast and slow release, is optimal for hiking. And will help you avoid hitting the wall.

For the first few weeks on the trail you’re feeling strong and your energy is high. You’re making sure you’re eating carbohydrates regularly throughout the day to ensure you maintain your fuel/glycogen stores and avoid hitting the wall. But a few weeks in you start to feel fatigued. When you wake up in the morning, you’re already tired. Your quality of sleep seems to be getting worse. Your pace has slowed and you’ve had a few falls. Over the next few days you notice overuse injuries.

Why It's a Problem: 

Not meeting increased nutrition needs can weaken your immune system, reduce muscle strength, and slow recovery times, making you more susceptible to injuries. These injuries can occur both during the hike and in the recovery phase. Nutritional needs include both ensuring you’re getting enough of the right macronutrients (carbohydrates, protein, and fats) and micronutrients (vitamins and minerals), as well as hydration and meeting total energy needs.

Why It's Happening: 

A lack of essential nutrients, such as proteins, vitamins, and minerals, can impair your body’s ability to repair tissues and recover from the physical stress of hiking. Dehydration and electrolyte imbalances can also contribute to muscle cramps and strains. Possibly the biggest contributor to this issue is not meeting total energy needs- not eating enough food.

When total energy in in defecate (more energy is being used hiking then is being replenished by food) more then just weight loss occurs. The body uses whatever it can to provide energy, taking resources away from other key tasks like supporting the immune system and muscle recovery and repair.

 
Considering your nutritional requirements when training for your hike is essential to put you in the best position to start your hike fit and strong. If you are already coming from a place of deficiency, you are going to be putting unnecessarily additional strain on your body during your hike.

What You Can Do: 

Ensure a balanced diet that includes sufficient protein for muscle repair, and vitamins and minerals to support overall health. Hydration is also key—drink water regularly and consider electrolyte drinks to maintain proper fluid balance. Incorporate rest and recovery days into your hiking schedule to allow your body to heal.

 
As a priority ensure you are getting enough fuel from your food to sustain your energy on trail.
A nutrition plan that also includes hydration for your hike is essential – as is one for your training and recovery.