Hiking and long-distance trekking nutrition
Long-distance hiking is less intense than a race, but the duration and logistics make a nutritional strategy essential.
Article outline
In practice
Trekking: separate dry food and carried water
Example day with 6 h walking: three snacks containing 40 g carbohydrate each plus an 80 g carbohydrate lunch total 200 g. Food mass depends on composition: at 60 g carbohydrate per 100 g, providing 200 g requires about 333 g food. This calculation does not cover all daily energy needs.
| Stage | Example calculation | Execution |
|---|---|---|
| Food | 200 ÷ 0,60 ≈ 333 g | Add packaging, other nutrients and meals outside walking |
| Water for one leg | 3 h × 0,5 L/h = 1,5 L ≈ 1,5 kg | Assumption; confirm drinking-water safety and access before relying on a source |
| Self-sufficiency | Next reliable point + margin | A stream on the map does not guarantee usable water |
Key takeaways
Point 1
Split your intake to maintain energy over a long period.
Point 2
Plan water according to actual access points.
Point 3
Adapt sodium and volume to thermal conditions.
Point 4
Stick to simple, easy-to-carry formats.
Simple glossary
Quick definitions for technical terms used in this article.
Sodium
An electrolyte; distinguish sodium mass from salt mass on labels.
1) Split to hold the duration
When trekking, long periods without input degrade energy availability. Regular splitting limits these drops.
The plan must be simple enough to remain executable in operation.
2) Secure hydration and sodium
The main constraint is intermittent access to water. Needs between supply points must be estimated.
The sodium must remain proportional to the water volume and the weather of the course.
3) Practical logistics organization
Preparing pre-measured portions per time slot makes execution easier and reduces errors.
A safety margin remains essential in the event of delay or change of itinerary.
FAQ
Is it necessary to have a plan as strict as for a marathon?
The level of precision can be more flexible, but consistency remains essential.
Are gels mandatory?
No, a mix adapted to digestive comfort is often more sustainable.
How to deal with a hotter than expected day?
Gradually increase the volume, check sodium and keep doses in fractions.
Which priority first?
Secure available water then organize energy intake around this constraint.
References
- EFSA - Dietary reference values for water (2010)
General population, daily intake: does not provide an hourly exercise target.
- EFSA - Dietary reference values for sodium (2019)
General population, daily intake: does not provide an hourly exercise target.
- ACSM/AND/DC - Nutrition and Athletic Performance (2016)
General sports nutrition position requiring individualisation; no calculator validation.
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