Energy Food for Hiking

It’s important to have an energy source when participating in any type of strenuous exercise.  Hiking exerts a lot of energy from the body, and the only way to continue during the trip is through replenishment of vital nutrients and supplements.  Although part of the goal for a successful trip is manageable weight, compact food items and lightweight snacks are a necessity to keep the body’s energy active.


Water is a necessity for proper blood pressure, fluidity of cells, and hydration across all tissues in the body.  Dehydration is a serious issue that can lead to stroke, unconsciousness, and even death.  For hiking, at least two quarts of water should be available throughout the trip.  Hikers should drink a cup every half hour to keep the body hydrated, especially on hot, sunny days.

Trail Mix

Most people eat trail mix as an extra snack during the work day, but trail mix is also perfect for hikers.  Trail mix has a large assortment of food options, so different bags give the hiker a variety of nutrients and vitamins.  Trail mix can be store-bought and prepackaged with a variety of raisins, nuts, and fruit.  For the experienced food enthusiast, trail mix can be made specifically for a hiking trip, creating a blend that caters to the high energy, low fat needs of a strenuous exercise.

When creating your own trail mix, use a combination of fruits, nuts, and carbohydrates that provide energy without a high amount of fat.  Fats are quickly burned off during hiking, but it makes you more sluggish.  Pack the trail mix full of bananas, apricots, peanuts, granola, and crackers for the best energy results without high fat content.

Dried Fruit

Whole fruits like apples, pears, and bananas are too heavy for a long hiking trip.  Instead, pack dried fruit for the same energy source, but a lighter weight for easier traveling.  Fruit also contains water, so it adds to the dietary needs of fluids throughout the day.  It also contains good carbohydrates and vitamins that keep energy high during long treks.

Tuna and Crackers

Tuna is one of the fish products high in Omega-3 fatty acids.  This fish will not only give you a tasty topping on crackers, but it also gives a good source for protein on a hike.  You can even add cheese to the crackers and tuna, but cheese starts to spoil more quickly than crackers and canned tuna.  Current packaging even gives you options of Ziploc-bag type containers, which is much lighter than tuna cans.  The crackers give your body a hint of sodium, which helps you absorb water, and the simple carbohydrates that are useful for energy.


Jerky is similar to dried fruit in that it gives you a way to consume proteins without the weight of other meat products.  Beef jerky can be homemade or bought in pre-made packages.  Some hikers prefer homemade beef jerky since it’s made with any spices preferred by the hiker.

When preparing for a hiking trip, make sure to keep the body healthy and keep a variety of healthy snacks during the trip.  Without essential water and nutrients, the body loses energy and you’re unable to make the long goals on the hiking trails.  As long as you make food items lightweight and packed with nutrients, they will keep you hiking longer with plenty of energy throughout the day.