Nutrition
Trail Fueling Strategy
Trail fueling strategy schedules carbs, fluids, and sodium during long hikes—typically 30–60 g carbohydrate per hour on efforts over two hours.
Trail fueling strategy schedules carbs, fluids, and sodium during long hikes—eating before hunger and drinking before thirst on hot or high-altitude days. Target 30–60 g carbohydrate per hour on efforts over two hours; add protein on full-day treks.
Salty snacks offset sweat losses better than water alone.
Common questions
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What should you eat every hour on a long hike?
Mix easily digested carbs—gels, chews, dried fruit, bars—with water and periodic salty foods. On stomach-sensitive days, lower fiber and fat.
Related terms
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