Preparing for Summer Hiking
Blog post by GWHVA Intern Eva Heller, 2023
With summer’s warm weather approaching, outdoor adventures are picking up. However, whether you’re backpacking or going on a day hike, hot weather can be tricky. High temperatures can negatively impact your physical performance and put you at risk for heat illness. Knowing which foods you should eat on hot days can significantly impact how your adventure goes. It can be as simple as drinking enough water and choosing the right foods to pack with you.
Eating and drinking properly throughout the day is important in hot weather to avoid negative outcomes during your trips. Your athletic performance starts to dwindle when your body loses only 2-3% of its weight in fluids. Losing that much sweat is not hard to do during hot weather activities, which is why it is imperative to always bring water with you. Electrolytes are lost through sweat as well, so having snacks with you that have electrolytes in them are essential. The four major electrolytes are sodium, magnesium, potassium, and calcium, with sodium being the most important one. Fluid and electrolyte loss varies from person to person, so it's good to be aware of how much you sweat. Something important to remember is that in dry heat (like a desert), we don’t always realize how much we are sweating because it evaporates quickly. If you tend to be a heavy sweater, you likely need more electrolytes and fluids to replace what you have lost.
Here is a list of hiking-friendly snacks listed by electrolytes:
Salt (sodium chloride): salted nuts, pretzels, trail mix, popcorn, jerky, and pickles
Potassium: bananas, melons, oranges, grapefruit juice, and kiwis
Magnesium: figs, pumpkin seeds, cashews, and peanuts
Calcium: almonds, cheese, and calcium-fortified cereals
Knowing what foods to pack is not only important to make sure you receive the right amount of nutrients but also to make sure you can access those nutrients. Hot weather makes many foods easily perishable, so packing snacks that are heat-resistant is essential. Fruits such as oranges, apples, and bananas that don’t need cooling or extra cushion are ideal for hiking, and veggies such as carrots and broccoli are also great options. Dried or freeze-dried fruits are another heat-resistant snack, but may cost more. Granola bars and protein bars are an easy way to get the nutrients you need without taking up too much space in your pack. There are also plenty of heat-friendly sandwiches that are not only resistant to heat but also can give you the nutrients you need. Nut butter sandwiches are easy to make and stand up to the heat, and can be paired with jelly, honey, or nutella.
Heat can kill your appetite, but it is still important to have the right foods to eat and fluids before, during, and after your hike. Although the idea of getting heat illness can be unnerving, it is easily avoidable. Symptoms of heat illness include dizziness, headache, cramps, nausea, and vomiting.
Here are some general tips for how to avoid heat illness and dehydration:
Be aware of the temperatures you will be hiking in. Adapting to heat can take a few days, so make sure to check the weather and plan ahead.
Be well hydrated before hiking. Make sure to drink water in the days leading up to your hike to ensure that you are hydrated and healthy for your adventure.
Drink cold fluids during and after your hike. Hydroflasks and other reusable water bottles are great for keeping fluids cool during your trip.
Take your time, and stop for water if you need it. You should be gradually drinking water throughout the day, not stopping for water and drinking your entire bottle.
Make sure not to drink too much. Not drinking enough water can lead to dehydration, but drinking too much can lead to hyponatremia. It is important to maintain a balance of fluids and sodium-rich snacks during your time in the heat.
Knowing what foods to bring with you is important to ensure that your hike is successful. Make sure to do some research before embarking on a hike in the heat, and take time to prepare. Check out this resource for more snacking tips, and let us know about your favorite trail foods!
Disclaimer: This is general nutrition advice, and you should talk with your physician before implementing any dietary or lifestyle changes.
