The Ten Essentials:
#7: Food & Nutrition
Fuel yourself to stay warm and energized with an emergency supply of nutritious food.
Even if you only plan to spend a few hours outdoors, it is essential to carry enough food for nutrition if something happens and you end up spending more time in the backcountry than you expected. Without enough food, we gradually lose energy and the ability to think critically and make smart decisions. A few extra granola bars, some beef jerky, or trail mix, are all good options to keep with you just in case something delays you and extends your time outdoors.
In this guide, we’ll explore the importance of carrying food for nutrition outdoors, recommend the best snacks to include, and share tips for keeping up your energy in the backcountry.
Why Food & Nutrition Matters
- Sustained Energy for Peak Performance:
Hiking and climbing can burn hundreds or even thousands of calories per day. Eating nutrient-dense snacks and meals keeps your energy levels stable, helping you hike longer and stronger. - Enhanced Recovery and Endurance:
After hours on the trail, your body needs protein and carbohydrates to repair muscles and replenish glycogen stores. This speeds up recovery and prepares you for the next day’s adventure.
- Prevention of Fatigue and Injury:
Without adequate calories, you risk becoming fatigued, which can lead to poor coordination and increased risk of falls, sprains, or other injuries. - Improved Mental Clarity and Focus:
Decision-making and navigation require mental sharpness. Proper nutrition, especially foods rich in carbohydrates and healthy fats, helps maintain concentration and reduce mental fatigue.
Types of Essential Food & Nutrition
When deciding what food to bring with you, here are some top recommendations and things to consider:
1. Carbohydrates: Quick Energy for the Trail
- Granola bars, energy gels, and trail mix
- Dried fruits like raisins, dates, and apricots
- Instant oatmeal or pasta for quick, hot meals
2. Proteins: Muscle Repair and Recovery
- Jerky (beef, turkey, or plant-based)
- Shelf-stable tuna or chicken packets
- Nuts, seeds, and nut butter packs
- Protein bars or powders
3. Fats: Long-Lasting Fuel
- Cheese sticks or blocks (hard cheeses last longer)
- Salami or cured meats
- Nut butters (almond, peanut, or mixed)
- Trail mix with nuts and seeds
4. Hydration & Electrolytes: Staying Properly Hydrated
- Water (at least 2-3 liters per person per day)
- Electrolyte tablets or powders (e.g., Nuun, Liquid I.V.)
- Sports drinks or rehydration powders
5. Snacks & Emergency Rations: Backup Energy
- High-calorie energy bars (e.g., Clif, ProBar)
- Trail mix with nuts, seeds, and dried fruit
- Emergency food packs (such as freeze-dried meals or survival bars)
How to Effectively Fuel Yourself
New to hiking and getting outdoors? Check out these tips for eating and staying nourished before you go and while hiking.
Before You Go
Proper preparation ensures you have enough fuel without overloading your pack.
- Calculate Calories: Plan for 2,500-4,000 calories per day depending on trip length, activity level, and conditions. Cold weather or strenuous climbs require more fuel.
- Make a Meal Plan: Create a daily meal and snack schedule, balancing carbs, protein, and fats.
- Pre-Pack Meals: Divide food into daily portions to avoid overpacking or running out early.
- Choose Lightweight, Shelf-Stable Items: Avoid foods that spoil easily or are too bulky. Opt for dried, freeze-dried, or vacuum-sealed options.
- Repack for Efficiency: Remove excess packaging and use zip-top bags to save space. Consider vacuum-sealing for maximum freshness.
- Pack Extra Food: Bring at least one extra day’s worth of food in case of delays.
While On The Trail
Managing your food wisely while hiking keeps your energy levels stable and helps you avoid crashes.
- Eat Regularly: Fuel up every 1-2 hours with small snacks to maintain energy throughout the day.
- Front-Load Calories: Eat a calorie-dense breakfast to start the day strong. Lunch and dinner should balance carbs and protein for recovery.
- Snack Smart: Carry trail mix, nuts, or energy bars in an easily accessible pocket for quick bites on the go.
- Stay Hydrated: Drink water consistently, aiming for 3-4 liters daily. Use electrolyte powders during intense activity.
- Avoid Food Waste: Pack out all food wrappers and leftovers to follow Leave No Trace principles.
In An Emergency
If you’re delayed or face an unexpected situation, managing your remaining food wisely could be life-saving.
- Take Inventory: Immediately assess how much food you have left and divide it into small, rationed portions.
- Prioritize High-Calorie Foods: Eat calorie-dense items first to keep energy levels up. Save easy-to-prepare foods for later.
- Stay Hydrated: Water is more critical than food in survival situations. Focus on water purification if needed.
- Use Emergency Supplies: Tap into emergency food packs, freeze-dried meals, or survival bars only when necessary.
- Conserve Energy: Rest more and reduce strenuous activity to stretch your supplies.
Best Practices and Tips
Packing food efficiently and safely is just as important as choosing the right meals. Use these expert tips to maximize your food storage, minimize waste, and stay fueled on your next outdoor adventure.
1. Pack for Accessibility and Balance
- Organize by Meal: Store meals and snacks in labeled bags for each day to simplify meal prep and reduce time digging through your pack.
- Keep Snacks Handy: Place trail snacks in easily accessible pockets so you can grab them without stopping.
- Balance the Load: Distribute food weight evenly to maintain a balanced and comfortable backpack load.
2. Prioritize Food Safety
- Use Resealable Bags: Store dry goods like trail mix, nuts, and pasta in durable, resealable bags to keep them fresh and protected from moisture.
- Double-Bag Wet or Smelly Items: Prevent leaks and unwanted animal attention by double-bagging items like tuna packets or cheese.
- Store Away from Gear: Keep food separate from clothing and sleeping gear to avoid contamination and odors.
3. Follow Leave No Trace Principles
- Minimize Packaging: Repack bulky store-bought items into lightweight bags to reduce trash.
- Pack Out All Waste: Carry a designated “trash bag” for used wrappers, food scraps, and other waste.
- Avoid Food Waste: Only bring what you’ll eat by planning precise meal portions.
4. Choose Multi-Use and Efficient Food Supplies
- Bring Multi-Use Ingredients: Select versatile ingredients like tortillas, nuts, and dried fruit that can be used in multiple meals or as snacks.
- Use Lightweight Containers: Consider collapsible bowls, reusable silicone bags, and ultralight food storage containers.
- Opt for Rehydration-Friendly Foods: Pack foods that just need hot water, like dehydrated meals or instant noodles, to save fuel and reduce cooking time.
5. Consider Environmental Factors
Adjust for the Weather:
- Cold Conditions: Bring more high-fat and calorie-dense foods for warmth and energy.
- Hot Weather: Focus on hydrating foods like fruits or electrolyte powders to replenish lost fluids.
Animal Safety:
- Use a bear canister or hang a bear bag in bear country.
- Store food away from your tent (at least 200 feet) to avoid wildlife encounters.
Recommended Food & Nutrition Supplies
Here’s a curated list of highly rated outdoor nutrition products covering essential needs like meals, snacks, hydration, and food storage. These items are top-rated by backpackers, climbers, and outdoor adventurers and are perfect for your next trip.
1. Mountain House Adventure Meals – Beef Stroganoff with Noodles
- Why It’s Great: A backpacking favorite for its delicious taste and ease of preparation—just add boiling water.
- Calories: 450 per serving
- Buy Here: Mountain House Beef Stroganoff
2. ProBar Meal Bar – Peanut Butter Chocolate Chip
- Why It’s Great: A meal-replacement bar with 400+ calories, ideal for high-energy days on the trail.
- Calories: 400 per bar
- Buy Here: ProBar Meal Bar
3. Justin’s Classic Almond Butter Squeeze Packs
- Why It’s Great: Portable nut butter packets with healthy fats, protein, and a long shelf life.
- Calories: 190 per pack
- Buy Here: Justin’s Almond Butter Packs
4. GU Energy Gel – Tri-Berry Flavor
- Why It’s Great: A quick, easily digestible energy boost packed with carbohydrates and electrolytes, perfect for intense hikes or climbs.
- Calories: 100 per gel packet
- Buy Here: GU Energy Gel – Tri-Berry
5. Liquid I.V. Hydration Multiplier – Lemon Lime
- Why It’s Great: A fast-acting electrolyte powder to keep you hydrated on long hikes or in hot weather.
- Calories: 45 per stick
- Buy Here: Liquid I.V. Hydration Powder
6. Opsak Odor-Proof Bags (2-Pack)
- Why It’s Great: Keeps food odors contained, protecting your supplies from animals and wildlife.
- Size Options: Multiple sizes available
- Buy Here: Opsak Odor-Proof Bags
7. BearVault BV500 Bear-Resistant Food Container
- Why It’s Great: A highly durable bear-proof container with a see-through design, large capacity, and tool-free lid.
- Capacity: 700 cubic inches (11.5L) / Holds 7 days of food
- Weight: 2 lbs 9 oz
- Buy Here: BearVault BV500
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FAQ: Food and Nutrition
Q: How much food should I pack for a backpacking trip?
A: A general rule is to pack 2,500 to 4,000 calories per person per day, depending on trip intensity, weather conditions, and personal needs. In cold weather or during strenuous activities, you may need more. Always bring at least one extra day’s worth of food for emergencies.
Q: What types of food are best for outdoor adventures?
A: Choose high-calorie, lightweight, and non-perishable foods that are easy to prepare. A good mix includes:
- Carbohydrates: Instant rice, pasta, granola, and energy bars.
- Proteins: Jerky, canned tuna/chicken, and nut butters.
- Fats: Cheese, nuts, seeds, and oil-based dressings.
- Snacks: Trail mix, dried fruit, and energy gels.
Q: How can I make my food last longer on multi-day trips?
A: To make your food last longer, follow these tips:
- Use vacuum-sealed bags or airtight containers.
- Store food in a cool, dry area of your pack.
- Eat perishable items like cheese or tortillas early in the trip.
- Repackage bulky store-bought items into resealable bags to reduce air exposure.
Q: Should I pack extra food?
A: Yes. Pack at least one extra meal or 1,000 calories per person in case of unexpected delays or emergencies. For longer trips, consider adding freeze-dried meals, energy bars, or emergency food packs like Datrex or SOS bars.
Q: How do I reduce food weight without sacrificing nutrition?
A: Here are some ways of reducing your food weight:
- Choose dehydrated or freeze-dried meals.
- Repackage items into lightweight zip-top bags.
- Focus on calorie-dense foods like nuts, seeds, jerky, and protein bars.
- Skip heavy canned goods or items that need refrigeration.
Q: How do I protect my food from bears and wildlife?
A: Follow these tips to keep your food safe and secure from bears and other wildlife:
- Use a bear canister like the BearVault BV500 where required.
- Hang a bear bag at least 200 feet from camp, 10-15 feet off the ground, and 6 feet away from tree trunks.
- Use odor-proof bags like Opsak to minimize smells.
- Store food, trash, and scented items (toiletries) securely away from your sleeping area.
Q: Do I need a bear canister for all hikes?
A: Not always. Check local regulations as bear canisters are required in many U.S. National Parks and wilderness areas. If not required, a bear bag system may suffice. However, bear canisters are safer and more convenient for most backcountry trips.
Q: Can I leave food in my tent overnight?
A: No. Never store food, snacks, or scented items in your tent. This attracts wildlife and can lead to dangerous encounters with bears, rodents, or raccoons.
Q: What cooking gear should I bring for backpacking?
A: The essentials include:
- A lightweight camping stove (like a Jetboil MiniMo or MSR PocketRocket)
- Fuel canister
- Cooking pot or cup (collapsible models save space)
- Utensils (spork, knife, etc.)
- A small cutting board or multi-use camp towel
Q: What should I do if I run out of food on a trip?
A: If you run out of food (or think you might), follow these tips:
- Stay Calm: Conserve energy by resting more and moving only when necessary.
- Ration Remaining Food: Eat small amounts at regular intervals to maintain energy.
- Forage Safely: If trained, you can forage for wild edible plants, but this can be risky without proper knowledge.
- Signal for Help: Use a satellite device, whistle, or signaling mirror if you’re lost or stranded.
Q: How long can I survive without food in an emergency?
A: Most people can survive 2-3 weeks without food if they stay hydrated. However, going without food will cause weakness, impaired thinking, and increased risk of injury or hypothermia. Always carry emergency rations.
Q: What’s the best way to maintain energy on long hikes?
A: The key to staying energized during long hikes is eating small, high-calorie snacks every 1-2 hours. Be sure you balance carbs (for quick energy), fats (for long-lasting fuel), and protein (for recovery). Lastly, remember to drink water consistently and include electrolyte supplements.
