| Length and Temperature | | | | them during a break for sustained energy. Protein |
| The length of your perspective hike as well as | | | | is important for muscle regeneration after a long |
| the temperature will dictate a lot of the | | | | day of hiking so make sure to include that in your |
| requirements you need to fulfill to make your hike | | | | post hike as well as pre-hike rituals. You want to |
| not only safe, but enjoyable. Make sue you carry | | | | take high energy items that are light and easy to |
| enough water with you to replace the fluids you | | | | carry without refrigeration. |
| are losing as you hike, so on hotter days pack | | | | Electrolytes |
| more water. A good rule of thumb would be to | | | | With all the talk of electrolytes these days it is |
| pack 1oz of water for every pound of body | | | | easy to get into drinking sports drinks and |
| weight for hikes that would take you 5-7 miles at | | | | overloading on sugars that are associated with |
| approximately 80-88 degrees Fahrenheit. Use this | | | | them, Salty items that digest a little slower would |
| general rule to pack more or less water | | | | be of benefit, such as trail mix and beef jerky, as |
| depending on length and temp. It is a good idea to | | | | the salt in these items will help retain water. You |
| drink some water before heading out and to | | | | can also buy vitamin packs that will help you |
| leave some in your car or base camp for when | | | | sustain your energy as you hike which include |
| you return to reduce you load while hiking | | | | electrolytes and can be mixed with water. |
| Food | | | | Lowering Weight |
| Try to eat a variety of complex carbs 2 or more | | | | To lower weight on longer hikes dried fruit as well |
| hours before hiking for sustained energy. Good | | | | as a water purifier would be worth looking into, |
| sources of sustained carbs include oatmeal, brown | | | | however if you are going on a new hike or are in |
| rice, and the like. Eat fruits 1 hour or closer to the | | | | warmer climates and are not sure of the water |
| time of hiking for good sources of vitamins as | | | | supply in the area always pack more water then |
| well as quicker burning carbs for instant energy. It | | | | you think you need. Better to carry a couple |
| would be a good idea to take apples or some | | | | extra pounds then to die of dehydration. |
| other fruit that does not spoil in the heat and eat | | | | |