A long walk - whether that's a Sunday ramble, a coastal path section, or a day exploring somewhere new - deserves a bit of nutrition planning. Not the carb-loading of marathon training, just sensible eating so you feel good, have steady energy, and don't bonk halfway round. Here's what to eat before a long walk and why it matters.
Walking: Underrated Exercise
Walking is gentler than running but don't underestimate it. A 3-4 hour walk burns 800-1200+ calories depending on pace, terrain, and your weight. It's sustained low-intensity exercise that primarily burns fat for fuel, but still depletes glycogen stores over time. Unlike running, you can eat during walking without stomach problems - which makes nutrition planning different and generally easier.
How Long Is Your Walk?
Nutrition needs scale with duration:
Under 2 Hours
A normal breakfast or meal beforehand is fine. No special preparation needed. Your glycogen stores easily cover this duration.
2-4 Hours
Eat a substantial meal 2-3 hours before. Pack a snack for midway. You'll use significant energy and may feel it without fuel.
4-6 Hours
Proper pre-walk meal is important. Plan to eat during the walk too. Pack multiple snacks or a packed lunch.
Full Day (6+ Hours)
This is endurance territory. Good breakfast, lunch during the walk, regular snacks. Think about hydration seriously.
Pre-Walk Meal Ideas
Eat 2-3 hours before setting off for best digestion:
If You're Walking Early Morning
Early starts mean less digestion time. Options:
- Wake earlier: Eat a proper breakfast 2 hours before departure
- Light and quick: Toast, banana, or natural energy bar - something small 30-60 minutes before
- Eat during: Start light, have breakfast snacks in your pack for the first hour
- Coffee first: If you walk fasted, have breakfast packed and eat it after the first hour or two
For walks under 2 hours, walking fasted is fine. For longer walks, you'll want food eventually.
What to Avoid Before Walking
- Very high fibre: Can cause digestive discomfort during extended walking
- Heavy, greasy meals: Full English right before a 4-hour walk isn't ideal
- Large portions immediately before: Give food time to digest
- Foods you know upset your stomach: Not the day to experiment
- Nothing at all (for long walks): You'll regret it by hour three
Pack Snacks for the Walk
For walks over 2 hours, take food with you:
- Flapjack or natural energy bars: Dense calories, easy to eat on the move
- Bananas: Natural energy, potassium, easy to carry
- Sandwiches: For longer walks, a proper packed lunch
- Trail mix: Nuts, dried fruit, maybe some chocolate
- Jaffa cakes or biscuits: Quick energy when flagging
- Sausage roll (the UK classic): Protein and carbs in portable form
Unlike running, walking allows proper eating. Take advantage of this.
Hydration
Start well hydrated and take water:
- Before: Drink normally with breakfast, don't force excess fluids
- Take water: 500ml minimum for shorter walks, 1-2 litres for half-day walks
- Sip regularly: Don't wait until you're thirsty on hot days
- Weather dependent: Hot days and uphill sections need more fluid
- Plan refill points: Know where you can refill on longer routes
Special Considerations
Hilly or Challenging Terrain
Uphills burn significantly more calories. If your walk involves serious elevation gain, eat more beforehand and pack extra snacks. You'll feel the difference.
Cold Weather
Your body burns more calories maintaining warmth. A more substantial pre-walk meal helps. Hot drinks in a thermos are excellent on winter walks.
Walking with Dogs
Dog walks often happen early or are spontaneous. Keep easy snacks accessible - natural energy bars in your coat pocket, banana before you leave. Less planning time means simpler food choices.
The Night Before (For Long Walks)
If you're doing a proper day walk or challenging route, dinner the night before matters:
- Have a decent carbohydrate portion - pasta, rice, potatoes
- Don't skimp on portion size
- Stay hydrated through the evening
- This tops up glycogen stores for the next day
Pre-Long Walk Summary
- Under 2 hours: Normal meal beforehand is sufficient
- 2-4+ hours: Eat substantial meal 2-3 hours before
- Focus on carbohydrates: porridge, toast, pasta, rice
- Add protein for staying power: eggs, peanut butter, meat
- Pack snacks for any walk over 2 hours
- Start hydrated, take water with you
- Night-before dinner matters for long walks
- Walking allows eating during - take advantage of this
Finished your walk? See our guide on what to eat after a long walk for recovery.
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