How to Plan What to Eat While Hiking

It's great fun to head out on a hike, whether it's an hour-long stroll on a gravel path or a full day up a mountain and back. Knowing what sorts of food to pack can make the difference between a pleasant outing and final miles where you're weak, grumpy and obsessed with the faraway contents of your fridge. Read on to learn how to plan what to eat while hiking.

Instructions

1. Consider how long you expect to be out. Will you be hiking through meal times? If so, take along enough food to accommodate those meals. Bring snacks for the extra calories you'll burn in between.

2. For breakfast on the go, carry granola and cereal bars. They are as nutritious as most breakfast foods, they travel well and generate little waste. While items like yogurt are healthful and tasty, they require more packaging and your willingness to tote around increasingly smelly, dairy-tainted trash for the remainder of your hike.

3. Pack a sandwich for lunch, preferably something with protein that won't go bad quickly--like peanut butter and jelly. Rather than carrying a tuna sandwich--the mayo can go bad by lunchtime--try one of the packaged tuna snacks that include mayo, relish and crackers. For best results, transfer the contents from the box to a plastic bag before you leave the house--and bring a long a spoon.

4. Avoid sugary, processed foods like cookies and candy bars. They're tasty, but they'll give your body little of what it really needs. For a sweet option that will do your body good, washed apples are a good choice and they travel well.

5. If you'll be breaking a sweat, know that your body will need at least a little sodium. You'll also want to provide yourself with protein throughout the hike. Items that fit both bills include beef, turkey or veggie jerky and lightly salted nuts, alone or in trail mix.

Tips & Warnings

• Think about leaving a cooler in the car with snacks for after your hike. Things like cheese and crackers don't hold up well in a backpack, but they'll taste great after chilling in the cooler all day. Don't forget the knife. A cold sports drink is always a sweet reward, too.

• One exception to the rule about sugar on the trail: a few squares of dark chocolate dipped into a portable tub of peanut butter may go a long way toward boosting your morale and sensory experience.

• Always take plenty of water, and drink it before, during and after you exercise. Dehydration will affect your mood and could get dangerous. Just make sure you balance your water intake with enough food to keep up your nutrient and electrolyte levels.