Hiking nutrition guides — what to eat before, during and after your hikes. Calorie planning, trail food strategies and backpacking meal ideas.
Hikers 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 need 3,500–5,000 calories per day. A 75 kg hiker with a 15 kg pack on alpine terrain burns approximately 4,200 kcal in 8 hours. Here is how to calculate yours.
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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