I often think about my snacks in advance before heading out for a hiking adventure. I am planning a 9 to 11 miles which will require water and food to sustain. I thought today I would share what that looks like before I tackle a challenging mountain trail or enjoy a leisurely hike in the woods..

Hydration is so important! There was a time when I didn’t have enough water and ended up with a headache at the end of the day. I invested in a new hiking backpack with a hydration bag that holds 3 liters of water to make it easier for me to stay hydrated. I will be purchasing a filter to have with me for just in case situations.

How to stay hydrated while on the trail

The most important item to bring on any hike is water. As I mentioned above I have a hydration bladder that fits right inside my backpack. What I love about my hydration bladder is that it’s kind of hands-free and I don’t have to stop and reach for a water bottle. It also helps me make sure I drink while hiking as I tend to not stop a lot.

I encourage you to carry a reusable water bottle or hydration reservoir and drink regularly to prevent dehydration. As a general guideline, aim to drink at least half a liter to one liter of water per hour, depending on the intensity of your hike and weather conditions.

Electrolytes help replenish the minerals and salts lost through sweat. Consider bringing electrolyte tablets or sports drinks to maintain electrolyte balance during long hikes or in hot weather. This is another reason I end up with headaches because I don’t tend to think about these as I don’t like most sports drinks but found some packets I can add to water.

What to eat while hiking

Let’s talk about snacks for your hike! Hiking requires sustained energy, and having nutritious snacks on hand can keep you fueled throughout.

Trail Mix: A classic hiking snack, trail mix provides a mix of healthy fats, protein, and carbohydrates. Opt for a mix that includes nuts, dried fruits, and perhaps a touch of chocolate for a sweet treat.

Energy Bars: Packed with nutrients and designed for on-the-go snacking, energy bars are convenient and provide a quick boost of energy. Look for bars that are high in fiber, protein, and healthy fats, and avoid those with excessive sugar.

Fresh Fruit: Pack lightweight, non-squishable fruits like apples, oranges, or grapes. They provide hydration, natural sugars, and a dose of vitamins for sustained energy.

Jerky: Jerky made from lean meats like beef, turkey, or even plant-based options can be a protein-rich snack. It’s lightweight, doesn’t require refrigeration, and offers a savory option to balance out sweet snacks.

Nut Butter Packets: Single-serving packets of nut butter, such as almond or peanut butter, are portable and offer a great source of healthy fats and protein. Spread them on crackers, or fruit slices, or eat them straight from the packet.

Granola or Protein Bars: These bars are specifically formulated to provide sustained energy. Look for bars that are low in sugar and high in fiber and protein. My favorite is the Kind Breakfast Protein Bars with dark chocolate cocoa.

My go-to snacks for my hikes are a sundried tomato or spinach wrap with some salami and cheddar or Swiss cheese, carrots, and an apple. I also kick my day off with a good breakfast.

Here’s the thing everyone’s nutritional needs vary, so be sure to choose snacks that work best for you, and your dietary needs. Pack snacks that are lightweight, non-perishable, and easy to eat on the go. Also, be sure to take your trash with you!

No hike is the same and will require different water and nutritional needs. It’s always better to bring extra supplies than to run out during your adventure.

What are some of your favorite snacks to bring along on your hiking trip?