As trekking experts, we know how exhausting the trails can be, especially if you’re not used to long hikes or haven’t fueled properly in the days before your trip. That’s why, in this complete guide on what to eat before and during your trek, we’ll share the best foods to eat while hiking to keep you energized, hydrated, and strong until the very end of the journey. And you know what? Peru offers some of the most natural, nutrient-packed superfoods, so we want to make sure you know which foods for hiking are best, giving your body the maximum potential to face those days on the trail. Keep reading and get ready for your next adventure.
Why choose best foods to eat while hiking
When you’re out hiking, whether it’s a short stroll or an extended trek like the Classic Inca Trail, the food you bring along can significantly impact how you feel and perform. It’s not just about keeping hunger at bay, proper nourishment ensures you have the energy and stamina to enjoy the entire experience, helping you power through one of Peru’s most iconic and demanding trails.
1. Sustains energy for the long trip
There’s nothing worse than feeling drained halfway through your hike. The right foods, especially those high in carbohydrates like dried fruits, nuts, or whole grains, provide a steady source of energy throughout the day. These foods release energy gradually, so you won’t experience those dreaded energy crashes that can leave you struggling on the trail.
2. Supports muscle recovery
Hiking is hard work, and your muscles need proper recovery after long hours of walking. Protein is key here. When you bring along protein-rich snacks like jerky, nuts, or seeds, you’re helping to repair muscle tissue and minimize soreness. A good dose of protein also helps prevent that sluggish feeling after the hike, making sure you’re ready for the next challenge.
3. Keeps you hydrated
It’s easy to focus on water, but the right foods can also help maintain hydration levels. On hot hikes or when you’re in more challenging conditions, hydrating foods like watermelon, oranges, or cucumbers can keep you refreshed and contribute to your overall hydration. Plus, electrolyte-rich snacks or drinks are a great way to replenish the salts you lose from sweating, ensuring you stay balanced and energized.
4. Replenishes electrolytes
When hiking in the heat, it’s essential to replace the electrolytes your body loses through sweat. Salty snacks, such as salted nuts, pretzels, or specialized electrolyte energy bars, help restore the sodium, potassium, and magnesium your body needs. By adding these to your hiking meals, you’re helping prevent cramps, muscle fatigue, and dehydration, keeping your body functioning at its best throughout the hike.
5. Improves focus and mental clarity
Hiking isn’t just a physical challenge—it also requires mental sharpness. Whether navigating tricky paths or making decisions about the route, staying alert is essential. The right foods, particularly those rich in antioxidants, vitamins, and omega-3 fatty acids (found in things like berries, leafy greens, and nuts), support brain health and mental clarity. They can help you stay focused on the trail and make smarter decisions when needed.
6. Ensures better recovery and rest
After a long day of hiking, it’s crucial that your body has what it needs to rest and recover for the next day. Consuming a balanced meal that includes protein, carbohydrates, and healthy fats before bed aids in muscle repair and refueling your energy stores. This recovery process ensures you’ll feel rested and ready to take on the next stretch of trail without feeling overly fatigued.
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Plan your meals during the trip
We often think that meal planning for a trek, like the Salkantay Treks, is simply about packing a few protein bars and a piece of fruit, but the best foods to eat while hiking are actually much more than that. The food you choose has a huge impact on your performance and well-being during the hike. The right food will keep your energy levels high, help you recover faster, and ensure that you feel your best throughout the adventure. So, in this section, we’ll tell you the essentials for planning your meals for trekking days, from what you should bring to how to organize your rest and meal times. Remember, good nutrition can be the secret to enjoying every step of the way!
1. Light and Energy-Packed Food
It’s crucial that the foods you choose are easy to carry, lightweight, and high in energy. Choose options that give you quick and sustained energy without adding unnecessary weight to your backpack.
- Energy Bars: Energy bars are perfect for giving you that quick energy boost you need. Choose options with natural ingredients like oats, nuts, and dried fruits.
- Nuts and Seeds: Almonds, walnuts, pistachios, and pumpkin seeds are excellent options. Not only are they easy to carry, but they’re also very nutritious, providing a good mix of healthy fats and protein.
- Dried Fruits: Dried fruits, such as mango, banana, or blueberries, are light, easy to store, and offer an excellent energy boost whenever you need it.
2. Hydration: The Secret Ingredient
Never underestimate the power of good hydration. Whether you’re hiking in the hot sun or in cold temperatures, water is always your best friend. Staying hydrated is key to avoiding exhaustion and cramps.
- Water: Always carry enough water to cover the entire hike. If you know you’ll be hiking in the sun for several hours, carry a lightweight water bottle or hydration pack.
- Electrolyte Drinks: If the trail is long or you’re hiking in hot weather, electrolyte drinks are an excellent option to maintain mineral balance and prevent dehydration. You can also opt for electrolyte tablets that dissolve in water.
3. Avoid Overloading on Food
When planning meals, it’s not necessary to carry large amounts of food. Just a few bites that you can easily eat during stops will be enough. It’s important that food is convenient and doesn’t disintegrate easily in the heat or movement.
- Foods that don’t disintegrate: It’s ideal to bring vacuum-packed dried fruit or nuts that won’t get crushed under the weight of your backpack.
- Simple meals: There’s no need to make complicated meals. Opt for foods that are easy to eat with your hands, such as a small sandwich or trail mix.
| Time | Activity | Food/Meals |
|---|---|---|
| 6:30 AM | Breakfast before heading out | Oatmeal with dried fruits and seeds, 1 glass of water with electrolytes. |
| 9:30 AM | First break on the trail | Energy bar or a handful of nuts, 1 bottle of water. |
| 12:00 PM | Lunch on the trail | Whole grain sandwich with avocado and turkey, 1 apple. |
| 2:30 PM | Mid-afternoon break | Dried fruits (banana or apple) and water with electrolytes. |
| 4:30 PM | Second short break | A few almonds or walnuts, 1 glass of water. |
| 6:00 PM | Arrival at the destination | Relaxation and rest, drink water or a light beverage. |
15 Best foods to eat while hiking
Choosing the best foods to eat while hiking is essential for staying energized, hydrated, and strong on the trail, whether you’re exploring Machu Picchu or trekking through the Andes. Here are 25 options that are perfect for keeping you fueled throughout your adventure:
- Nuts – Packed with healthy fats and protein, nuts like almonds, cashews, and walnuts are perfect for on-the-go energy.
- Dried Fruits – Dried apricots, raisins, mango, and cranberries provide natural sugars and are lightweight and easy to carry.
- Jerky – Beef, turkey, or plant-based jerky is a great source of protein and doesn’t need refrigeration.
- Energy Bars – Choose bars made with natural ingredients like oats, seeds, and dried fruits to fuel you during breaks.
- Trail Mix – A combination of nuts, dried fruit, and a little bit of chocolate or granola makes for a satisfying and energizing snack.
- Granola – This crunchy snack is easy to pack and pairs well with yogurt or milk for extra calories and energy.
- Rice Cakes – Light and easy to carry, rice cakes can be topped with peanut butter or your favorite spread for added fuel.
- Fresh Fruit – Apples, bananas, and oranges are refreshing, hydrating, and provide quick energy for the trail.
- Coconut Water – A natural source of electrolytes, coconut water helps keep you hydrated and replenishes minerals lost in sweat.
- Hard-Boiled Eggs – A compact and protein-rich snack, perfect for keeping you full and fueled on the trail.
- Hummus and Veggies – Carrot sticks, cucumbers, and celery with hummus make for a healthy, hydrating, and nutrient-dense snack.
- Avocado – Full of healthy fats and fiber, avocado helps to sustain your energy levels and keep you feeling full.
- Oatmeal – A warm and hearty breakfast option that’s easy to carry and prepare, providing fiber and energy to start your day.
- Peanut Butter – Rich in healthy fats and protein, peanut butter is perfect for spreading on crackers, bread, or fruits.
- Tuna Pouches – Convenient and protein-packed, tuna pouches are perfect for a quick lunch or added to a salad or wrap.
- Cheese – Hard cheeses like cheddar or gouda are durable, non-perishable, and provide protein and fat for lasting energy.
- Protein Powder – Easy to carry, protein powder can be mixed with water or added to a smoothie for a quick protein boost.
- Granola Bars – A quick snack that’s easy to eat and provides both carbs and protein, ideal for when you need a boost.
- Chia Seeds – Packed with fiber, protein, and healthy fats, chia seeds can be added to oatmeal or a smoothie for added nutrition.
- Vegetable Chips – Baked vegetable chips like sweet potato or kale are a crunchy, healthy snack for the trail.
- Rice and Beans – A classic, filling combination that provides a good mix of carbs and protein to fuel longer hikes.
- Canned Sardines – These are compact, protein-packed, and rich in omega-3s, making them a great choice for a hiking snack or meal.
- Pita Bread – Light and easy to pack, pita bread can be stuffed with hummus, avocado, or protein for a quick and satisfying meal.
- Sweet Potatoes – Pre-cooked sweet potatoes are a great source of complex carbs, perfect for providing long-lasting energy.
- Dark Chocolate – A small piece of dark chocolate can provide a quick energy boost while satisfying your sweet tooth.
These best foods to eat while hiking offer a mix of nutrients—carbs, protein, healthy fats, and hydration—that will help you stay energized, focused, and ready to tackle any terrain. From snacks to meals, you’ll have plenty of options to keep you fueled throughout your adventure.
What to eat before a hike
What you eat before heading out on a hike is crucial for fueling your body and ensuring you have the energy to tackle the trail. A good pre-hike meal should be balanced, providing a combination of carbohydrates for quick energy, protein for sustained strength, and healthy fats for longer-lasting fuel.
Carbohydrates: Choose complex carbohydrates like oats, whole grain bread, or sweet potatoes. These release energy slowly, giving you a steady supply of fuel as you hike.
Protein: Including some protein helps with muscle maintenance and prevents fatigue. Try a boiled egg, Greek yogurt, or a small portion of lean turkey or chicken.
Healthy fats: Foods rich in healthy fats, such as avocado, nuts, or seeds, provide a longer-lasting energy source to help you avoid energy crashes during your hike.
Fruits: Fresh fruits like bananas, apples, or berries are excellent for a quick energy boost. They’re packed with natural sugars, fiber, and essential vitamins that support overall health.
Examples of great pre-hike meals:
- A bowl of oatmeal with fruit and nuts
- A whole-grain sandwich with avocado and turkey
- A smoothie with banana, spinach, almond butter, and protein powder
What not to eat before a hike
While it’s essential to fuel up before a hike, some foods should be avoided as they can cause discomfort, energy crashes, or bloating during your walk.
Greasy or fried foods: Foods that are high in unhealthy fats, like fried chicken or burgers, are hard to digest and can leave you feeling sluggish and heavy on the trail.
Sugary snacks: While sweets or sugary cereals might give you a quick energy boost, they’re followed by a rapid drop in energy. This can lead to fatigue and a lack of focus, especially during longer hikes.
Dairy (if you’re sensitive): Dairy products like cheese, milk, and cream-based dishes can cause digestive discomfort or bloating for some people. If you know you’re lactose intolerant, it’s best to skip these before a hike.
Caffeine or energy drinks: While caffeine can provide a temporary boost, it can also lead to dehydration, especially when you’re sweating on the trail. Energy drinks often contain added sugars and stimulants that can disrupt your energy levels.
Foods to avoid before a hike:
- Fast food or fried snacks
- Sweets, pastries, and sugary drinks
- Heavy dairy products
- Energy drinks or excessive coffee
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Advanced hydration and electrolyte tips for hiking
Proper hydration is just as important as packing the right food when you hit the trail. Staying hydrated not only supports your energy levels but also helps prevent cramps, headaches, and fatigue. Here’s how to take your hydration strategy to the next level.
How to calculate your water needs on the trail
A good starting point is roughly 1 liter of water for every 2 hours of moderate hiking, but this varies depending on factors like altitude, temperature, and the intensity of your hike. In hot or humid climates, your needs can increase by 25–50%. For instance, on a 6-hour hike in warm conditions, you might need 4.5 to 5.5 liters of water.
Hydration should be planned just like your food. Identify water sources along your route in advance and know how to purify water safely before drinking. Carrying extra water or knowing refill points can make a big difference, especially on longer or remote trails.
Methods to purify water
Never drink untreated water from rivers, lakes, or streams. Safe purification methods include:
- Boiling for at least 1 minute
- Portable water filters
- Purification tablets or drops
These methods help eliminate harmful bacteria and pathogens that can cause serious illness.
When and why to add electrolytes
At altitudes above 1,500 m (4,500 ft), fluid loss increases due to lower humidity and higher respiratory rates. Adding electrolytes, especially sodium, helps maintain your body’s fluid balance, improves endurance, and prevents cramps.
A practical approach is to combine electrolyte intake with small snacks or meals while hiking. This not only replenishes lost salts but also provides energy, keeping you strong and alert for longer stretches of the trail.
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Super Peruvian foods for your trip
Peru is a country rich in superfoods that will not only keep you healthy but also give you the energy you need to face the most demanding trails. The best part is that many of these ingredients are lightweight, easy to carry, and highly nutritious, making them perfect companions for your journey. Whether you’re trekking the Andes or exploring the lush jungle on amazon rainforest tours peru, these powerful local foods will help you stay energized and strong throughout your adventure.
Quinoa
Quinoa is one of the most complete plant-based protein sources in the world. Packed with essential amino acids, fiber, and minerals, it provides long-lasting energy without feeling heavy. You can carry it cooked and mix it with nuts and seeds for a balanced snack, or use it as the base for fresh salads during your hikes.
Maca
Known as the “Peruvian ginseng,” maca is famous for boosting energy, stamina, and vitality. It’s perfect for trekkers who need extra strength during the toughest stretches. Carry it in powder form to mix with water, juice, or smoothies, or in capsules for convenience.
Camu Camu
Camu camu is an Amazonian fruit that contains up to 30 times more vitamin C than oranges. It strengthens your immune system and helps fight fatigue. The powdered version is ideal to add to your water bottle or juice during the hike.
Cacao
Peruvian cacao is world-renowned for its quality. Rich in antioxidants, magnesium, and theobromine, it gives you an energy boost and improves your mood when the trail gets tough. Bring cacao nibs or dark chocolate with a high purity percentage as a revitalizing snack.
Kiwicha
Also known as amaranth, kiwicha is another Andean grain that, like quinoa, provides high-quality protein and calcium. Lightweight and versatile, it can be enjoyed as energy bars, popped like popcorn, or mixed with honey for a nutritious, portable snack.
Sacha Inchi
Native to the Peruvian Amazon, sacha inchi is one of the best plant-based sources of omega-3, along with protein and antioxidants. Roasted seeds are crunchy, delicious, and perfect for restoring strength while on the trail.
Algarrobina
Derived from the Peruvian carob tree, algarrobina is a sweet syrup rich in iron, calcium, and antioxidants. It’s great for fighting fatigue and giving you a natural energy boost. Carry small portions in travel bottles or add a few drops to your water or smoothie.
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How many calories do I need for a trek?
The number of calories you need during a trek depends on several factors: the length of the hike, the intensity of the terrain, the altitude, the temperature, and your own body weight and fitness level. In general, an average hiker can burn between 400 and 600 calories per hour of moderate walking.
For example:
A 4-hour hike at a moderate pace may require between 1,600 and 2,400 calories.
On steep terrain, with a heavy backpack, or at high altitudes, calorie expenditure can rise to 700 calories per hour, which means that in 6 hours you could need more than 4,000 calories.
Practical tips:
- Spread your calorie intake between meals and snacks throughout the day to maintain constant energy.
- Prioritize foods rich in complex carbohydrates for immediate energy, protein for muscle growth, and healthy fats for long-lasting energy.
- Don’t forget hydration and electrolytes, as sweat and mineral loss also affect your performance and energy expenditure.
Recipes to prepare while hiking
When you’re out on the trail, having a few easy recipes to prepare during your hike can make a huge difference. The best foods to eat while hiking should not only keep you energized but also be practical to prepare without the need for complex cooking equipment. Here are some simple, nutritious recipes that you can prepare on the go or during a break on your trekking adventure.
1. Fruit Salad with Nuts and Seeds
A refreshing and energizing treat, fruit salad is easy to prepare and provides natural sugars, fiber, and hydration—perfect for a midday pick-me-up.
Ingredients:
- 1 apple, chopped
- 1 banana, sliced
- A handful of grapes or berries
- A handful of mixed nuts (almonds, walnuts, or pistachios)
- A sprinkle of chia or flax seeds
Instructions:
- Chop up the fruits into bite-sized pieces.
- Toss the fruit together in a bowl.
- Top with a handful of nuts and seeds for added protein and healthy fats.
- Fruit salad is light, refreshing, and packed with vitamins. It’s great for recharging during a break.
2. Trail Mix
Trail mix is a classic hiking snack, but you can take it up a notch by adding fresh ingredients like dried coconut or even dark chocolate for a boost of antioxidants.
Ingredients:
- 1/2 cup mixed nuts (cashews, almonds, and peanuts)
- 1/4 cup dried fruit (raisins, cranberries, or apricots)
- 1/4 cup dark chocolate chips or cacao nibs
- 1/4 cup unsweetened dried coconut flakes
Instructions:
- Mix all ingredients together in a resealable bag or container.
- When you’re ready for a snack, just grab a handful and enjoy.
- This energy-packed mix combines healthy fats, carbs, and a bit of sweetness, making it a great go-to snack for during the hike.
3. Avocado Wrap with Tuna or Chicken
For a more substantial snack or quick lunch on the trail, an avocado wrap with protein-rich tuna or chicken can keep you full and energized.
Ingredients:
- 1 whole wheat tortilla or wrap
- 1/2 ripe avocado
- 1/2 can of tuna (or cooked chicken breast)
- A squeeze of lemon juice
- Salt and pepper to taste
Instructions:
- Spread the mashed avocado on the tortilla.
- Add the tuna or chicken on top of the avocado.
- Squeeze a bit of lemon juice and sprinkle with salt and pepper.
- Roll up the tortilla and enjoy!
- This wrap is easy to prepare and offers healthy fats from avocado and lean protein from tuna or chicken.
4. Nut Butter and Banana Sandwich
Simple but effective, this sandwich is packed with carbs, protein, and healthy fats—perfect for sustaining your energy on long hikes.
Ingredients:
- 2 slices of whole-grain bread
- 2 tablespoons of peanut butter (or almond butter)
- 1 banana, sliced
Instructions:
- Spread the peanut butter on one slice of bread.
- Layer the banana slices on top of the peanut butter.
- Top with the second slice of bread and press lightly to stick it together.
- This sandwich is not only delicious but also provides a great mix of macronutrients to keep you going.
Frequently asked questions about best foods to eat while hiking
Choosing the best foods to eat while hiking can make all the difference in how you feel on the trail. Whether you’re heading out for a day hike or a multi-day trek, the right food will keep you energized and feeling good. Here are some of the most common questions to help you plan your meals and snacks for your hike.
1. What are the best foods to eat while hiking?
The best foods to eat while hiking are those that are lightweight, easy to carry, and packed with the right nutrients to keep you going. Some of the top choices include:
- Nuts and seeds (almonds, walnuts, sunflower seeds)
- Dried fruits (raisins, apricots, mango)
- Energy bars made from whole, natural ingredients
- Jerky (beef, turkey, or plant-based)
- Fresh fruits like bananas and apples
- Whole-grain crackers or wraps with nut butter
2. How much water should I drink while hiking?
A general guideline is to drink 1 liter of water every 2 hours of moderate hiking. However, the amount varies depending on the trail’s difficulty, altitude, temperature, and personal factors. For hikes in hot conditions, your water intake may increase by 25–50%. Be sure to hydrate regularly and adjust your intake based on your body’s needs to avoid dehydration.
3. Can I bring fresh food on a multi-day hike?
Fresh food can be tricky for longer hikes, especially when refrigeration isn’t available. However, fresh fruits like apples, bananas, and oranges are good options for short treks (1-2 days). For longer hikes, focus on dehydrated foods, such as fruits, vegetables, and meals. These are lighter, last longer, and don’t spoil easily.
4. How do I prevent energy crashes during my hike?
To avoid energy crashes, it’s important to pack a variety of foods that provide both quick and sustained energy. Complex carbohydrates, like oats and whole grains, will keep you energized over time, while dried fruits and energy bars give you that quick boost. Including protein from nuts or jerky and healthy fats from avocado or peanut butter will keep your energy levels stable. Eating smaller snacks regularly is better than relying on large meals.
5. What foods should I avoid while hiking?
Avoid foods that are high in refined sugars and unhealthy fats, as they can lead to energy crashes and digestive discomfort. Steer clear of:
- Sugary snacks (candy, pastries)
- Greasy foods (chips, fried items)
- Heavy dairy products (cheese, milk)
6. Can I eat a protein bar for every meal on a hike?
While protein bars are convenient, it’s best not to rely on them for every meal. Protein bars can be part of your snack strategy, but you should also include other foods to balance your nutrition. Whole foods like fruits, nuts, and jerky offer more variety, and preparing heartier meals like wraps, quinoa salads, or rice and beans is a great way to stay full and satisfied.
7. How can I keep my food fresh and safe while hiking?
To keep your food fresh, use airtight containers or resealable bags. For longer treks, focus on non-perishable options like dehydrated meals, dried fruits, and snacks that don’t need refrigeration. On hot days, pack foods that won’t spoil, like whole-grain crackers or bars, and store perishables like cheese or meats in insulated pouches with ice packs, if possible.
8. Can I drink anything besides water while hiking?
Yes! While water should be your main source of hydration, you can also drink electrolyte drinks or sports drinks to help replenish lost minerals and maintain hydration, especially in hot conditions or during intense physical activity. Herbal teas or coconut water are other excellent options. However, avoid sugary sodas or caffeinated drinks as they can lead to dehydration or cause an energy spike followed by a crash.
9. How do I know how many calories I need for a hike?
Your caloric needs depend on the duration, intensity, and altitude of the hike. On average, a person burns between 400-600 calories per hour of moderate hiking. If you’re hiking for several hours or in challenging conditions (steep terrain, high altitude), you may need to consume between 4,000 and 5,000 calories during the day. Packing calorie-dense foods like nuts, dried fruits, and energy bars will help ensure you have enough fuel.
10. Should I eat before my hike or wait until I’m hungry?
It’s best to have a small, balanced meal 1 to 2 hours before you start your hike. This allows your body to digest the food and provide you with sustained energy. A meal that includes complex carbs, protein, and healthy fats such as oatmeal with nuts or a whole-grain sandwich with avocado and turkey, will set you up for success on the trail. Eating before you start also prevents the temptation to overeat once you’re already on the trail, ensuring your body gets the fuel it needs from the get-go.
By understanding your needs and selecting the best foods to eat while hiking, you’ll not only stay energized and focused but also enjoy a more fulfilling hike. Whether you’re on a short trek or a longer adventure, packing the right food is key to making the most out of your time on the trail!
