Hiking is a great way to get some exercise, enjoy nature, and challenge yourself physically and mentally. To make the most of your 20 mile hike, it’s important to fuel your body with the right food and hydration. In this article, we’ll discuss some tips and recommendations for what to eat on a 20 mile hike.
Hydration
When hiking, it’s important to stay properly hydrated to prevent fatigue, headaches, and muscle cramps. Aim to drink water before, during, and after your hike to replace the fluids lost through sweating. During your hike, carry a hydration system, such as a hydration pack or water bottles, to easily access water. You can also add electrolyte powder to your water to help replenish lost electrolytes.
Snacks
Snacking is important for maintaining your energy levels during a long hike. Look for snacks that are high in complex carbohydrates, protein, and healthy fats to give you sustained energy. Some good snack options include:
- Trail mix with nuts, dried fruit, and chocolate or candy for a quick sugar boost
- Energy bars or gels
- Fresh fruit, such as apples, bananas, or grapes
- Jerky or dried meat
- Cheese and crackers
Lunch
For lunch, you’ll want to focus on eating a balanced meal that includes protein, carbohydrates, and healthy fats. Some good lunch options include:
- Peanut butter and jelly sandwich
- Turkey or ham wrap
- Tuna salad with crackers or pita bread
- Pasta salad with vegetables and protein, such as chicken or tofu
- Rice and beans with vegetables
Considerations
When choosing your food and snacks for your 20 mile hike, consider the following:
- Pack non-perishable and lightweight food items.
- Avoid bringing perishable food items, such as dairy or meat products, as they may spoil in the heat.
- Bring food that you enjoy and will actually want to eat.
- Don’t forget to pack a trash bag to properly dispose of your food packaging.
Hiking can be an incredibly rewarding experience, but it’s important to fuel your body with the right food and hydration to make the most of your journey. Choose snacks and meals that are high in complex carbohydrates, protein, and healthy fats to give you sustained energy, and carry a hydration system to easily access water during your hike.