Beetroot juice contains 300–400 mg of dietary nitrate per 70 ml concentrated shot, which converts to nitric oxide in the body and measurably reduces the oxygen cost of sustained exercise. University of Exeter research published in the Journal of Applied Physiology found a 19% reduction in oxygen demand at submaximal intensities — the exact work zone most hikers spend their entire day in on a big mountain ascent.
Beetroot juice has gone from sports laboratory curiosity to mainstream athlete supplement in less than a decade, and the evidence base behind it is more robust than almost any other performance supplement. But hiking-specific applications are often discussed vaguely, without the precise protocols that make the difference between marginal and meaningful results. This guide covers the mechanism, the effective dose, the timing protocol and the specific conditions under which nitrate loading delivers the most benefit on trail.
How Does Dietary Nitrate Improve Hiking Performance?
Nitrate (NO3−) from beetroot juice is converted to nitrite by bacteria in the mouth and salivary glands, then further reduced to nitric oxide (NO) in the bloodstream. Nitric oxide is a vasodilator — it relaxes the smooth muscle walls of blood vessels, increases vessel diameter and reduces the pressure required to push blood through the circulatory system.
The result is threefold for hikers:
- Lower oxygen cost at the same effort: muscles receive more oxygen per unit of cardiac work — you sustain the same pace with a lower heart rate and perceived exertion.
- Improved mitochondrial efficiency: a 2011 study in Cell Metabolism (Larsen et al.) found dietary nitrate increases the efficiency of the mitochondrial respiratory chain, meaning muscles produce more ATP from the same oxygen consumption.
- Enhanced blood flow to type II muscle fibres: particularly relevant for steep ascents where fast-twitch fibres are recruited — improved blood flow reduces early-onset muscle fatigue on sustained climbs.
These mechanisms combine to produce a measurable reduction in the oxygen cost of submaximal exercise — which is precisely what a 6-hour mountain hike demands.
The Research: What Studies Actually Show for Hikers
The landmark University of Exeter studies by Andy Jones and colleagues provide the most cited evidence. Their 2010 paper found 500 ml of beetroot juice (containing approximately 400 mg nitrate) consumed 2.5 hours before exercise reduced oxygen consumption during moderate-intensity cycling by 19%. Subsequent studies have confirmed similar effects in treadmill walking, kayaking and cross-country running — activities with biomechanical profiles closer to hiking than lab cycling.
Importantly, a 2013 study in the European Journal of Applied Physiology found that the nitrate effect is amplified at altitude, where atmospheric oxygen partial pressure is lower. At 2,000–4,000 m — typical for Alpine, Andean or Himalayan trekking — the performance benefit of nitrate loading is estimated to be 25–30% greater than at sea level. This makes beetroot supplementation particularly relevant for high-altitude objectives.
One limitation worth acknowledging: the effect is significantly reduced in highly trained athletes (VO2max above 60 ml/kg/min), where the cardiovascular system is already optimised. For moderately active hikers — the majority of the backpacking population — the benefit is real and consistent.
How Much Beetroot Juice Do You Need and When?
| Protocol | Nitrate Dose | Format | Timing |
|---|---|---|---|
| Single-day acute load | 300–500 mg | 70 ml concentrated shot (Beet It, High5) | 2–3 hours before ascent |
| Multi-day loading | 300–500 mg/day | Shots or 500 ml fresh juice | 3–5 days before event; effect peaks day 2–3 |
| High-altitude pre-load | 600–800 mg | 2 concentrated shots | 2.5 hours before, with repeat dose day before |
The 70 ml concentrated shot format (Beet It, James White or High5 Beet Shot) is the most practical for trail use: no refrigeration needed for packaged shots, light enough to slip into a hip belt pocket and the dose is pre-measured. A single shot provides approximately 400 mg nitrate — within the effective range confirmed in most studies.
Do not take beetroot juice within 1 hour of exercise — plasma nitrite peaks at 2–3 hours post-ingestion, and consuming it too close to the start of your hike means you miss the peak window. Take it with your pre-hike breakfast, not at the trailhead.
Does Beetroot Work at High Altitude?
The altitude angle is one of the most compelling cases for beetroot supplementation. At 3,000 m, atmospheric oxygen pressure is roughly 30% lower than at sea level. Nitrate loading partially compensates for this by making the oxygen that is available work more efficiently at the cellular level. A 2016 study by Muggeridge et al. in High Altitude Medicine and Biology found meaningful improvements in time-trial performance at simulated altitude with nitrate supplementation that were not seen at sea level in the same subjects.
For trekkers on Kilimanjaro, in the Alps above 3,500 m or at Himalayan passes, the performance and perceived-effort benefit of beetroot loading is likely greater than at lower elevations. Adequate hydration amplifies the nitric oxide vasodilation mechanism — at high altitude, carrying a Katadyn BeFree 0.6L or Sawyer Squeeze filter means you can source water from glacial streams without reducing your drinking rate to match water-carry limits. Combined with proper trail hydration strategy, nitrate loading represents one of the few evidence-based nutritional interventions specifically applicable to high-altitude hiking performance.
Side Effects and Who Should Avoid Beetroot Supplementation
Beeturia — red or pink urine after consuming beetroot — affects approximately 10–15% of people and is harmless. GI discomfort is rare at recommended doses but can occur if you take multiple shots in quick succession or consume on a completely empty stomach. Heating a beetroot shot briefly with a BRS-3000T stove and mixing it into your morning porridge is a practical way to mask the concentrated taste if raw shots trigger nausea.
Critically: do not use mouthwash, chewing gum or antibiotics before beetroot loading. The conversion of nitrate to nitrite relies on oral bacteria. Antiseptic mouthwash kills these bacteria and eliminates 90% of the nitrate-to-nitrite conversion — effectively negating the supplement entirely. A 2008 study in Free Radical Biology and Medicine confirmed that chlorhexidine mouthwash completely abolished the blood pressure-lowering effects of dietary nitrate.
People on nitrate-based heart medications (nitroglycerin, isosorbide) should consult a physician before taking beetroot supplements. For most healthy hikers, the safety profile is excellent. For a broader overview of which performance supplements are evidence-supported, the hikers' supplement guide covers beetroot alongside creatine, caffeine and magnesium in comparative depth.
Frequently Asked Questions
How long before a hike should you drink beetroot juice?
Consume a 70 ml concentrated beetroot shot 2–3 hours before your hike starts, not at the trailhead. Plasma nitrite peaks at approximately 2–2.5 hours post-ingestion and remains elevated for 6–12 hours. Consuming it too close to the start means you begin your ascent before blood nitrite has reached its effective concentration.
Does beetroot juice work at high altitude?
Evidence suggests the performance benefit is amplified at altitude compared with sea level. A 2016 study in High Altitude Medicine and Biology found nitrate supplementation improved exercise performance at simulated altitude when no effect was measurable at sea level in the same subjects. This makes beetroot particularly relevant for alpine, Himalayan or Andean trekking above 2,500 m.
Can you get the same benefit from eating raw beetroot?
In principle yes, but the nitrate content of raw beetroot varies widely by variety and growing conditions — typically 100–250 mg per 100g of fresh beet. A 70 ml concentrated shot provides around 400 mg of nitrate in a standardised, measured dose. If you're relying on fresh beetroot, you'd need approximately 200–300g of raw beet to achieve the same dose, which is impractical on trail.
Are there any interactions between beetroot and Diamox for altitude?
No known direct interactions have been reported between dietary nitrate and acetazolamide (Diamox). Both act through different pathways — nitrate via the nitric oxide system, Diamox via carbonic anhydrase inhibition and bicarbonate excretion. Using both strategies together for a high-altitude objective is considered safe, though you should always consult a physician before combining any supplements with prescription medication.