Do you ever notice your lips tasting like salt or feel grainy salt crystals on your face after hiking in hot weather? Maybe your eyes burn as sweat drips off your eyelids. Those are electrolytes—what is left when the water component of sweat evaporates. They need to be replenished by drink and diet. An electrolyte imbalance is not just a theoretical concern. It can lead to muscle cramping and fatigue, especially during prolonged activities like backpacking or hiking. This imbalance is caused by the loss of water through sweat or elimination. […]
Dietary
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Food is a mixture of nutrients that produce energy for the body, stimulate growth, and maintain life. The six classes of nutrients: Carbohydrates Protein Fats Vitamins Minerals Water Of these six nutrients, only the first 3 provide calories in the form of energy for the body: carbohydrates, protein, and fat. 1 gram of carbohydrate = 4 calories 1 gram of protein = 4 calories 1 gram of fat = 9 calories Backpacking in mountainous terrain can burn 4,000 to 5,000 calories per day. If fat makes up more than the […]
Chia seeds offer extensive value for the lightweight backpacker. Here’s why: Tiny and lightweight with a storage life of up to 5 years. Require no cooking. Chia seeds are great for making cold-soaked pudding, cereal, or smoothies. Chia Seed High Energy Content: 140 Calories per 1.0 oz (28.35 g) or 2 TB. Have a good nutrient profile with omega-3 fat, dietary fiber, phosphorous, and calcium. How to Eat Chia You can eat chia seeds by cold soaking them in water, sprinkling them on oats and other meals, or sprouting them. […]
For long-distance backpackers, the importance of consuming high-calorie vegetarian fats cannot be overstated. You can burn up to 5,000 calories daily when you’re backpacking in mountainous terrain. Because fat provides the highest source of calories by weight, hikers should consume more fat to account for lost calories. But it’s not just about energy. Fats also play a vital role in insulating your body, supporting immunity and brain health, and aiding in the absorption of vitamins you get from food. They even act as carriers for fat-soluble vitamins (A, D, E, and […]
We hope these tips help you stay lean, yet strong and healthy on your next long distance hike.