Do you have hiking or camping on your agenda? Mapping out your wilderness nutrition needs is important: There's plenty to consider besides simply grabbing an energy bar or a bottle of water. Follow these tips to ensure you have a nourishing and safe food experience on your next outdoor adventure.
Have a Plan
Your food and water needs are generally higher than usual on activity-based excursions. Pay extra special attention to packing plenty of fluids for hot weather adventures. Some other key considerations before your hiking or camping trip include:
- length of the trip
- what foods and beverages you'll carry
- how you'll eat and drink
- if bringing a cooler is an option
- what food-related tools you'll need
It's Essential to Stay Hydrated
Pre-hydrate by drinking at least 4 cups of water before a hike so you have less to carry. Then, a good rule of thumb is to plan for about 2 cups of fluid for every hour of hiking.
For a Hike or Day Trip...
You actually can pack perishable foods, such as sandwiches, just be sure you have a cold source (such as an ice pack) to keep foods properly chilled to below 40°F. The more you stash in a backpack, the harder it is to hike, so opt mainly for non-perishable foods that are relatively lightweight and nutrient dense, including:
- trail mix
- nuts, seeds, nut-based bars or nut butter packs
- dried or freeze-dried fruits and veggies
- energy bars, chews or gels
- granola or granola bars
- ready-made tuna salad pouches
- whole-grain tortillas
- poultry, salmon or meat jerky
For Camping or Multi-Day Trips...
It's a little more challenging to pack food for days at a time. The first day you'll be able to eat perishable foods; but after that, map out your meals so you'll have what you enjoy and need. If you have a cooler, you'll have numerous options. Otherwise, include any of these shelf-stable, easily-packed basics to sustain you:
- easy-to-carry foods mentioned above
- ready-to-eat cereal
- fruit or vegetable puree in squeezable pouches (yes, like baby food)
- poultry or fish pouches, or canned fish, poultry or meat in individual or regular servings
- individual packets of mayo, mustard, taco sauce and/or soy sauce
- whole-grain pasta, couscous, rice mix, pancake mix, hot cereal, dried soups and dehydrated foods (if you have the ability to boil water)
- marshmallows — for a campfire dessert, of course
- bottled water, plus powdered beverage mixes
Don't Forget Proper Food Safety Practices
Always follow good food safety practices — from packing to plating. Remember that perishable food cannot be kept out in hot weather (90°F or higher) for more than one hour; in mild weather for more than two hours. Bring these food safety essentials:
- disposable wipes, moist towelettes or biodegradable soap
- bowls and plates
- kettle or cooking pot
- eating and cooking utensils
- can opener, if applicable
- ice packs
- compostable trash bags
- portable water filters or water purification tablets
- thermometers for cooler and cooked meat, if applicable
And follow these food safety rules:
- Wash hands often. This includes before and after eating. Moist towelettes work fine.
- Keep raw meats and ready-to-eat foods separate. Use extra plates that you've packed — one for raw and one for prepared foods.
- Cook to proper temperatures. Use a food thermometer to be sure cooked food has reached a safe internal temperature.
- Refrigerate promptly below 40°F. Of course, if you don't have a fridge, pack perishable food, including meat or poultry, with plenty of ice or ice packs in a well-insulated cooler to keep the temperature below 40°F. Store leftovers in the cooler only if it still has ice. And keep the cooler in as cool a place as possible.
Now, take a hike!