Trail Nutrition and Hydration: What to Eat and Drink on the Mountain¶

Bonking on a mountain ridge is dangerous, not just uncomfortable. This guide covers hydration rates, electrolyte management, caloric needs at altitude, meal planning for day hikes and multi-day trips, and the science behind why certain foods work better on the trail. Includes sample meal plans and snack recipes.

Introduction¶

Why Nutrition Matters More on Mountains¶

Hydration on the Trail¶

How Much Water Per Hour¶

Electrolyte Balance¶

Water Purification Methods¶

Signs of Dehydration¶

Caloric Needs at Altitude¶

Basal Metabolic Rate vs. Trail Metabolic Rate¶

Adjusting for Cold Weather¶

Trail Food Strategy¶

Carbohydrates — Your Primary Fuel¶

Protein and Fats for Sustained Energy¶

Foods to Avoid¶

Day Hike Meal Planning¶

Sample Day Hike Menu¶

Multi-Day Trip Food Planning¶

Weight vs. Calorie Density¶

Sample 3-Day Menu¶

Altitude and Appetite¶

Why You Lose Appetite at Altitude¶

Forcing Nutrition When You Don't Feel Like Eating¶

Quick Trail Snack Recipes¶