Hiking nutrition guides — what to eat before, during and after your hikes. Calorie planning, trail food strategies and backpacking meal ideas.
Most hikers eat only 40–60 g of protein per day on trail, far below what's needed to prevent muscle breakdown. Here's how to close that gap with real food.
Read articleHikers burn 400–700 kcal/hr and need to refuel every 60–90 minutes. The best trail snacks hit 500–700 kcal per 100g from nuts, dates and dark chocolate.
Read articleHikers burn 400-700 kcal per hour depending on weight, gradient, and pack load. Full calorie tables by body weight plus daily food strategy for multi-day hikes.
Read articleMost backpackers burn 3,500–5,000 calories per day. Calculate your exact daily need by body weight, pack weight, terrain and temperature.
Read articleYou lose 500-1,500 mg of sodium per litre of sweat on trail. Learn how to use electrolytes correctly on long hikes to avoid fatigue and hyponatremia.
Read articleA full hiking day burns 3,000–5,000 calories. Here's how to calculate your exact hiking calories by body weight, terrain and pack load — and what to eat.
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