What to Eat Before, During and After a Hike

What to Eat Before, During and After a Hike

02.06.25

HIKING NUTRITION 101: WHAT TO EAT BEFORE, DURING & AFTER YOUR HIKE

Fueling your body properly can make or break your hiking experience. Whether you're planning a short walk or a full-day trek, eating the right foods at the right time ensures energy, endurance, and recovery. Here's how to eat smart around your next hike.

BEFORE YOUR HIKE – BUILD A STRONG FOUNDATION

Eat 1 to 2 hours before hitting the trail. Go for meals that are:

  • Rich in complex carbs (oats, wholegrain bread, bananas)

  • Moderate in protein (eggs, Greek yogurt)

  • Low in fat and fibre (to avoid stomach issues)

Example: Whole grain toast + peanut butter + banana + water

DURING YOUR HIKE – STAY ENERGISED

Eat small snacks every 60–90 minutes. Choose foods that are:

  • Easy to digest

  • Lightweight

  • Energy-dense

Great options:

  • Trail mix (nuts, dried fruit, seeds)

  • Energy bars

  • Bananas

  • Electrolyte drinks or tablets

And of course — drink water regularly to avoid dehydration.

AFTER YOUR HIKE – RECOVER RIGHT

Your body needs to refuel and repair.
Eat within 30–60 minutes after finishing your hike:

  • Carbs to replenish energy

  • Protein to repair muscles

  • Fluids to rehydrate

Example: Rice + grilled chicken + steamed veg + lots of water

FINAL WORD

You don’t need to be an athlete to eat like one.
Proper nutrition = more energy, better performance, fewer cramps, and faster recovery. Treat your body right — it’s your best gear on the trail.

Explore our range of hiking snacks and hydration essentials — trail-tested, hiker-approved.

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