Hiking nutrition guides — what to eat before, during and after your hikes. Calorie planning, trail food strategies and backpacking meal ideas.
Women hikers need 18 mg of iron daily — more than double the male requirement — and face a higher risk of RED-S and hyponatremia on long trails.
Read articleFirst-time multi-day hikers should target 400–600 g of food per day at minimum 4 kcal/g — here's exactly what to pack and why.
Read articleRhodiola rosea can cut perceived exertion during endurance exercise. Here's what the science says about adaptogens for hiking performance in 2026.
Read articleHydrolysed collagen taken 60 min before hiking doubles tendon collagen synthesis per a 2019 BJSM RCT. Here's how to use it correctly.
Read articleCreatine monohydrate improves steep-uphill power, reduces muscle damage on multi-day hikes and costs around $5 per month. Here's what the evidence shows.
Read articleDark chocolate, tart cherries, walnuts and turmeric-with-pepper are the best trail-friendly anti-inflammatory foods to reduce DOMS and speed recovery.
Read articleThe best camp dinners pack 600–900 calories and cook in under 10 minutes. This 2026 guide covers DIY and commercial options for long trail days.
Read articleEnergy gels work on hikes over 4 hours but are overkill for casual days. Learn when they help, what to choose and how much to carry in 2026.
Read articleHikers lose up to 36 mg of magnesium per litre of sweat. Deficiency causes overnight cramps, poor sleep and trail fatigue — here's how to fix it in 2026.
Read articleEnergy crashes on trail are a blood sugar problem, not a fitness one. Learn to fuel by glycaemic index and prevent bonking on long hiking days in 2026.
Read articleThe supplements with the strongest evidence for hikers in 2026 are creatine monohydrate, magnesium glycinate, vitamin D3 and electrolytes — everything else is either optional or unsupported.
Read articleHow much protein do hikers really need? A practical guide to protein for recovery on long and multi-day hikes — how much, when, and the best trail sources.
Read articleBest backpacking coffee in 2026: instant sachets vs drip bags vs AeroPress Go, compared by weight, caffeine content and taste on trail.
Read articleHigh-calorie gluten-free backpacking food for coeliacs in 2026: GF staples, freeze-dried brands and snacks hitting 100+ kcal per 30 g.
Read articleThe best trail lunch delivers 500–700 calories, needs no cooking and weighs under 200 g. Top no-cook options and a 640-calorie wrap recipe for full-day hikes.
Read articleHow much sodium do hikers really need? A practical salt and electrolyte strategy for long, hot days — how much, when, and how to avoid cramps and hyponatremia.
Read articleBonking — sudden energy collapse mid-hike — is caused by glycogen depletion. Learn how to fuel correctly and maintain energy on full trail days in 2026.
Read articleCold weather increases calorie burn by 20–30%. This guide covers winter-specific food planning, stove choices and meal strategy for sub-zero backpacking.
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