A day on the trails demands sustained energy. Unlike a gym session or quick run, hiking often lasts for hours, sometimes all day. Hikers burn 400-700 calories per hour depending on terrain, pack weight, and pace - and your body can only store around 2,000 calories of glycogen. What you eat before setting off determines whether you summit feeling strong or bonk halfway up.
Hiking is primarily aerobic exercise, which means your body can use a mix of carbohydrates and fats for fuel. But the intensity varies with terrain - steep ascents push into higher intensities where carbohydrates become more important. Aim for 5-7g carbohydrates per kg bodyweight daily for moderate endurance activity, rising to 6-10g/kg for longer efforts. Proper pre-hike nutrition prepares you for whatever the trail throws at you.
Nutrition Needs by Hike Duration
Short Hikes (Under 2 Hours)
Normal breakfast or meal is usually sufficient. Your glycogen stores handle most of the work. Bring a small snack and water just in case.
Half-Day Hikes (3-5 Hours)
Pre-hike breakfast becomes important. You'll need trail snacks during the hike. Focus on easily digestible carbs before setting off.
Full-Day Hikes (6+ Hours)
Carb loading the night before helps. Substantial breakfast essential. You'll also need a proper lunch and multiple snacks on trail.
Pre-Hike Timing Strategy
Pasta, rice, or potatoes with protein. Maximise glycogen stores for tomorrow's effort.
Substantial breakfast with carbs, moderate protein, and some fat. This is your main fuel tank for the hike.
Optional small carb boost if your breakfast was early. Banana, natural energy bar, or toast with jam.
Final 200-300ml of water before you start. You should begin your hike well-hydrated.
The Night Before (Long Hikes)
For hikes over 4-5 hours, carb loading the evening before makes a noticeable difference. Your muscles store glycogen overnight, giving you extra reserves for tomorrow.
Pasta with Sauce
Classic carb loading meal. Tomato-based sauces are easier to digest than creamy ones.
Rice & Chicken
White rice is excellent for glycogen storage. Lean protein supports muscles without sitting heavy.
Jacket Potato
Potatoes are highly effective for glycogen loading. Simple toppings work best.
Pizza
Carbs from the base, some protein from toppings. Not just an excuse - it genuinely works.
Pre-Hike Breakfast
Your breakfast provides the immediate fuel for the first few hours. Aim for easily digestible carbohydrates with some protein. Fat is fine in moderation - it provides sustained energy for longer hikes.
Porridge with Banana
The hiker's classic. Oats provide sustained energy, banana adds quick carbs and potassium.
Toast with Peanut Butter & Jam
Carbs, protein, and fat all in one. The jam adds quick energy on top of the slow-release toast.
Eggs on Toast
Good protein to start the day. Add extra toast for more carbs if it's a long hike.
Bagel with Cream Cheese
Dense carbs that digest well. Bagels pack more energy than regular bread.
If You're Starting Very Early
Dawn starts mean eating at 5am might not be practical. Options:
- Eat more the night before: Larger carb-rich dinner compensates for smaller breakfast
- Easy breakfast: Banana and toast, eaten while driving to trailhead
- Liquid calories: Smoothie or recovery shake if solid food doesn't appeal
- Eat on trail: Start with a snack 30-60 minutes into the hike when appetite wakes up
What to Pack (During-Hike Nutrition)
Pre-hike nutrition works together with trail snacks. For any hike over 2 hours, bring:
- Simple carbs: Natural energy bars, dried fruit, sweets for quick energy on steep sections
- Sustained energy: Nuts, nut butter, cheese, sandwiches for longer breaks
- Lunch: For all-day hikes - wraps, sandwiches, or pasta salad
- Emergency food: Always carry more than you think you'll need
Hydration
Starting hydrated is crucial. Aim for beginning hydration at least 4 hours before exercise, with 400-600ml of fluid. Dehydration of just 2% bodyweight impairs performance and makes the hike feel harder than it should.
- Drink steadily the day before - don't try to catch up at breakfast
- 400-600ml (16-20 fl oz) 4 hours before you set off
- Another 200-300ml in the hour before departure
- Urine should be pale yellow - clear or dark means adjust intake
- Plan for 500ml per hour on trail (more in heat or at altitude)
- Don't over-drink - more than 800ml/hour risks dilutional hyponatremia
What to Avoid Before Hiking
- Heavy, greasy breakfast: Full English before a mountain ascent rarely ends well
- Too much fibre: High-fibre foods can cause GI issues on trail
- New foods: Stick with what you know works for your stomach
- Excessive caffeine: Some is fine, but too much increases dehydration and urgency
- Alcohol the night before: Impairs glycogen storage and causes dehydration
- Skipping breakfast: You'll bonk - it's just a question of when
Altitude Considerations
If you're hiking at altitude (Scotland's Munros, Alps, etc.):
- Appetite often decreases at altitude - eat well at lower elevations before ascending
- Carbohydrate metabolism increases - you burn through glycogen faster
- Dehydration accelerates - drink more than you think you need
- Easily digestible foods become even more important
Your Pre-Hike Nutrition Summary
Night before (long hikes): Carb-rich dinner to maximise glycogen stores. Breakfast: 2-3 hours before, focusing on carbs with moderate protein - porridge, toast, or eggs. Pre-departure: Top-up snack if breakfast was early, final hydration check. Key principle: Start with full fuel tanks - you can't catch up once you're on the trail. Don't forget: Pack trail snacks and enough water for the duration.
After your hike, proper recovery nutrition helps your body adapt. Read our guide on what to eat after hiking for recovery recommendations.
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