Before we get into food, let’s start with water.
I’ve known from an early age that my body dehydrates quite quickly. I’ve fainted a number of times in my life and it’s always due to dehydration. So, water is my best friend on a walk and I always prefer to carry more than I need rather than risk running out. Some people need less and prefer to boil it or filter it from streams along the way but I’d rather carry the extra weight and know that I’m safe. If you’re completely new to walking, I’d suggest carrying at least 2 litres on a day hike and see how you get on. Obviously in warmer weather you’ll need more, but generally you’ll learn how much you need on an average day and feel comfortable carrying that for longer hikes. Most good backpacks have a sleeve to house your water bladder, which means you can drink as you walk without reaching for / carrying bottles. As a safety precaution, you can also carry electrolytes tablets to get minerals back into your body after a long day.
Ok, food. Food is probably one of the most important topics to cover when planning a walk. Whether you’re heading out on a day trip or multi-day hike, food is quite literally the most important thing to pack. I’ve learnt so much about my body from hiking and honestly feel like I have a battery pack that is losing power until I recharge with food and water. If you’re planning a long distance walk, I’d really recommend using your training walks to test different foods to see what your body needs and when. Everyone is different so it’s crucial to listen to your body and learn when you get thirsty or hungry and what you need to do to keep going.
Naturally you’ll want to balance slow release and quick release foods without consuming more than you actually need. If I’m out for a day hike, I’ll have porridge for breakfast, a banana about an hour into the walk, a sandwich at lunch time and then maybe a snack (such as nuts) in the afternoon. I typically need to front-load my food intake, meaning I need lots of food in the morning but after lunch I can keep walking for the afternoon without much. If I’m tackling a mountain, I have a handful of sweets for a quick burst of energy on the ascent.
For multi-day hikes I eat pretty much the same during the day. Porridge oats are easy to pack for multiple days and even easier to make whether you’re camping with a stove or staying in a hostel with a kettle. Just add hot water and stir! The same applies for dinner, when I’ll have a dehydrated meal. These come as dried powder so they are extremely light and compact to carry. You just add hot water and leave to magically hydrate into a normal meal. I’ve found most of the meals from Decathlon to be really tasty and filling.
Lunch is a little harder to prepare for as most fresh foods take up valuable space so you won’t be carrying more than two days’ worth at a time. This is where careful planning helps as you’ll either have to stock up when you pass a village or carry extra dehydrated meals for lunch as well as dinner. I normally carry a lunch box with me which can protect fresh sandwiches, cookies and snacks from getting battered in my backpack, or carry rehydrated pasta if I haven’t passed a shop for a while. You might want to treat yourself to a pub lunch if you happen to be in the right place at the right time, but I prefer not to waste time during the day and just eat food little and often.
As with all aspects of walking, take the time to prepare. Listen to your body. Carry more than you need until you’re confident that you can only carry the minimum. Finally, always have an emergency bag of sweets in case you have a bad day.
Happy walking!
Kate x