WHMC Blog

Healthy Snacks for Hiking

Hiking is a powerful fitness activity. It benefits the body and mind, reducing stress, anxiety, blood pressure, and heart disease one (literal) step at a time. Unlike many other fitness activities, hiking takes place in unfamiliar and sometimes isolated places, and can last a few hours at a time. As such, hikers should make sure to bring food that can keep them fueled and energized all day long.

Immediate Fuel Foods

When you are looking for hiking snacks, be sure to keep in mind what your body will need on a hike. Your body will be constantly burning, so you want quick-release energy that will immediately benefit your muscles. These include carbohydrates and natural sugars, such as the ones that can be found in fruit. Of course, it is better to eat foods that can be eaten on the go!

Dried Fruits Packs

This includes products like raisins, banana chips, and apple chips. Dehydrated fruit has a few different advantages for hikers. For one, it is much lighter and takes up less space than normal fruit. Reducing the weight of your pack can help you hike for longer, allowing you to plan for longer trips. This also allows you to pack more fruit.

Another advantage is that they do not create a mess inside your pack. Dried fruit is cleaner on trips, and often contains a little extra sugar to help you keep moving. Dried mango packs a great deal of calories inside a small package, so consider packing this dried fruit treat in your hiking meal.

Water-Heavy Vegetables

While you will also be drinking plenty of water, having some food that contains a great deal of moisture will help you stay hydrated. For example, carrots and celery are not only tasty snacks—they provide an extra amount of water per bite than many other vegetables. A bonus advantage to celery: it is naturally a perfect carrier for peanut butter, which provides a little protein to your meal.

High-Calorie Energy Bars

For a high-calorie punch in the middle of the day, a good energy bar might be crucial to your trip. When you reach the summit of your hike, the exertion is only halfway over. At this moment, refilling on both carbs and proteins can keep you moving for the long haul. These bars have the same advantage of dried fruit—they pack a lot of calories in without sacrificing space or weight. Many also contain chocolate, which can be a great morale booster in the middle of a long trek.

Tuna & Crackers

Too much sweetness on a hike can be a little tiring. A few hours into the trip, your body may be craving something substantial and savory. A Tuna and cracker combination is a clear, low-calorie protein that packs some major benefits. It contains the fish oils your joints need to stay lubricated, provides some salt to keep your muscles from cramping, and breaks up the monotony of a pack filled with high-calorie sugars and grains.

When you hike, the general idea behind your food choices should be what provides the greatest amount of fuel in the smallest amount of space. Prioritize carbohydrates and other quick-release food sources to allow you to move continuously throughout the day without feeling hungry or malnourished.

This article contains general information about medical conditions and treatments. The information is not advice and should not be treated as such. The information is not intended to replace the advice or diagnosis of a physician.

If you have any specific questions about any medical matter you should consult your doctor or other professional healthcare provider.