The Importance of Bringing Snacks on a Day Hike

There is no better way to see nature up close than by hiking. Exploring new areas while navigating trails are great ways to get exercise and totally immerse yourself in the surroundings.

Hiking is as much mental as physical. However, it can be physically challenging depending on the trail, so having snacks with you while hiking could really help keep you moving and gaining energy.

I personally like to have a few snacks that are nutritious, portable, and provide a solid boost in energy when needed. It also depends on the type of hike being a day hike or continuing for a few days, and how challenging the trails with hills are.

Our focus will be on day hiking, but some of this information holds true regardless of the hike.

I look forward to finding a nice place to rest for a bit while refueling my body with food and water. It feels really good to relax for a while having a snack and enjoying being outdoors.

Long-Lasting Energy

Hiking can be physically demanding, particularly when the weather is more challenging be it too hot or too cold. Even a short hike can take its toll on you if it has a number of serious hills and rocks to climb.

Having a snack or two will enable you to maintain a steady gate while navigating the terrain while keeping your focus.

With the many snacks to choose from, it can be a bit daunting finding what is best for you. Trail mix, fruit, breakfast or energy bars will add to portability while being nutritionally balanced.

Some fruits travel better than others, so choose wisely remembering they will be inside your backpack for a while.

Importance of the Glycemic Index

Although this sounds a little too sciencey, knowing which foods with carbohydrates affect your blood sugar will give you the best options for sustaining energy.

Try to avoid those foods with high GI ratings such as: sugary foods, sugary soft drinks, white bread, potatoes, and rice. Foods with more of a low to medium GI rating will give you a solid balance.

We need carbohydrates for fuel, but too much can offer a quick high and low. Look closely at the labels of trail mixes, energy bars and the like for their carbohydrate, protein, and sugar contents.

Conversely, not eating enough can cause a drop in blood sugar causing dizziness, weakness and fatigue.

Knowing which snacks generally work best for your body is important. We don’t want to be on a hike and suddenly feel dizzy or lightheaded causing a fall.

Pay attention to your body and take a break when needed adding some nutritional fuel.

Regulate Appetite

We all felt that hunger pang while hiking wondering if we should stop to eat or continue. Pay attention to the signs of hunger and replenish with nutritional foods before you are too hungry.

Oft-times we wait too long and eat our food quickly causing overeating. Trying to hike with an overfull stomach can be miserable and limit finishing the trail.

Having a few snacks with you can help with keeping your appetite regulated so you are not too full or too hungry.

Whenever I feel I am pushing myself through hunger, it is time to stop, take a break, have a snack, and drink some water.

I feel more pleasant and ready for the next hiking challenge after taking a break.

Nutritious Snacks for Hiking

The time from start to finish, as well as the trail challenge will help determine the amount and types of food to bring. If you are not aware of the type of trail, please take time to review the website of the park or campground.

Most sites will have the distance of the trail, as well as the difficulty. If you cannot find anything there, try AllTrails or a similar source. It also depends on whether a day hike or a longer distance of a few days to help decide on the foods.

Now that we know the trail type and distance, it is time to pick some foods. Trail mix is a favorite of most hikers, but some are high in sugar, so check the label. Protein bars, breakfast bars, whole grain bars are all fine in moderation.

It is important to check the labels and balance between the snacks giving you the best sustainable energy source that is safe. Another favorite is jerky, whether beef, chicken, or turkey. Again, moderation is key

Whole foods are always a good option with fruits and vegetables. Easy to pack vegetables are cucumbers, broccoli, zucchini, peppers, and carrots. Some fruits to take are apples, figs, dates, avocados, and oranges.

You can throw in some nuts, seeds and berries as well to round off the perfect snack. Again, it really depends on the time on the trails that will dictate what type of foods and their perishable timeline.

If you are on a special diet for a host of reasons, packing the right snacks is very important. Diabetics should be careful when planning snacks for the next hike keeping in mind your weight, insulin requirements, and level of hiking activity. Know what works for you and check in with a dietician if you need more guidance.

There are options out there for a vegan diet with special trail mixes emphasizing the nut and seed content.

Other vegan options include roasted chickpeas, dried fruits, and some protein bars labeled vegan. Also, there are gluten free and low carb options. You can find just about any snack that will fit your dietary needs.

Hydration

When we think of snacking, it is often thought of as eating only not thinking of hydration. Hydration is the most important part of any physical activity. Snacks can help with aiding in hydration complementing the water or other hydrating liquids you are using.

Remember the importance of maintaining an electrolyte balance. Sodium (salted nuts, pretzels, jerky), Potassium (bananas, melons, oranges), Magnesium (pumpkin seeds, figs, peanuts), and Calcium (almonds, cheese, fortified cereals) are all part of this group.

Some sport drink powders can be handy to have just as a quick boost and easily packed without adding too much bulk or weight. Always read the labels for the electrolyte content and amount of sugar.

Some whole foods that help with hydration are grapes, cucumbers, apples, broccoli, and watermelon. As we hike, we can lose a lot of water through perspiration, especially on those challenging trails.

Sometimes we don’t realize our hydration loss expecting to feel extremely thirsty. That may be too late as we are already in a deficit. Having a snack with our fluid consumption will keep us safe from dehydrating.

Packing the Snacks

Having the right snacks won’t be helpful if they are not packed correctly leaving them to spoil or get too moist from the environment. Most foods are packaged with excess space, so repackaging will be a space saver and keep them fresh.

Reusable Ziploc bags or the like will seal in freshness while not taking up too much space.

Other reusable containers will be helpful as well depending on how much space they need. There are those on the market that can be odor-proof keeping the food scent from escaping.

It is helpful when packing to have a plan in mind of your snacks and sort them by types. Some foods don’t mix well and may need to be in their own space.

You may have some snacks for a quick bite on-the-go having them in an easily accessible area of your bag or hiking clothes. One way is to pack those in bags that can easily conform to other items in the backpack.

Wrap Up

I truly enjoy being outdoors and want the hike to last without having hunger and/or dehydration causing an abrupt end to the fun. Having snacks and water on the trails cannot be overstated whether a day hike or longer.

Remember why we love hiking, being away from stressors, enjoying nature, and just the peace that comes from being outdoors. As humans, we also need to keep our bodies fueled to continue enjoying our activity. Keep snacks handy, taking some time to sit, stretch out, and enjoy the moment of being one with nature.

Be safe and have fun CampingManiacs!!!