Backpacking Nutrition David R. Andersen Wauhawk District Roundtable Commissioner

Outline Overview Fat Protein Water Vitamins Minerals Environmental Extremes Saving Fuel, Time, and Money Resources

Overview How many calories do I need? Load < 15% of body weight, gentle terrain needs not significantly different from normal – 2500 to 3500 calories for active female, calories for active male Load 25-35% of body weight, difficult terrain requires extra calories per day

Overview - continued How many pounds of food should I take? Rules of thumb Easy/Moderate Hike – lbs dehydrated food per day % fat content Difficult conditions – lbs dehydrated food per day % fat content For a long duration hike (more than 3 days) boost fat to 35-40% by selecting high fat foods

Overview - continued Fat vs. Carbohydrate? These two are the preferred fuels for muscle. Ratio determined by energy demands Protein Eating excess protein stresses kidneys and is difficult to digest. Only 5-10% of diet should be protein.

Fat Recommended diet for long-distance hikers % carbohydrate, 35%fat, 15% protein. Starvation robs you twice – less energy for the day’s work, plus your muscles are digested for fuel. Maintaining or losing weight means that the fat you eat will not end up on your artery walls.

Protein 4 servings per day of protein-rich foods are sufficient. No need to supplement protein or take amino acids. Excess protein is just digested as a carbohydrate with extra water required to remove nitrogen waste.

Water and Electrolytes Drink a minimum of 3 quarts of water per day – more in hot climates. No yellow snow! Clear to amber urine, not yellow. Dehydration can lead to heat cramps, heat exhaustion, heat stroke, and hypothermia.

Water and Electrolytes – cont. Will I get enough salt? – YES! If you are eating sufficient food, you do not need to worry about salt intake. However, if you drink coffee/caffeinated beverages, the diuretic affect of the caffeine may induce electrolyte depletion. Water and Juice are best!

Vitamins Vitamin C – water soluble antioxidant. Spiced cider or tablets – dried food loses its Vitamin C content rapidly. Vitamin E – fat soluble antioxidant. Seeds/nuts, peanut butter, oil or margerine and whole grains. Omega-3 fatty acids ALA, EPA, and DHA – fish oils and plant oils. Good for what ails you!

Minerals More is NOT! better – stick to the RDA. Calcium – add powdered skim milk at every opportunity on the trail. Dried/fresh cheese and sardines also help. But if you normally take a supplement, continue to do so on the trail. Iron – unaffected by food dehydration so it is still present in all of the foods you normally find it in.

Environmental Extremes Heat, cold, elevation, moisture

Extreme Cold Take 4X more fuel than you would for summer hiking. Avoid a high-protein diet. Eat frequent high-carbohydrate snacks. Pack no-fuss meals: instant hot soups or cereals, hot drinks. Prep work should be done at home. Add calories per day.

Extreme Heat Twice as much water as usual (6 quarts/day). Salty snacks/foods are encouraged. Avoid coffee and high sugar drinks.

Extreme Moisture Keep smiling – mildew and all! Pack a special meal or treat just in case Prepare labor-intensive meals, preferably hot and spicy! Line stuff sacks with plastic bags before you set out.

Extreme Elevation (> 10K ft) Appetite is suppressed at these elevations so avoid high-fat foods (harder to digest). Eat at least 55% carbohydrate and 15% protein to avoid muscle loss. 4 quarts of water/day to avoid dehydration. Get adequate Vitamin E.

Saving Fuel Rehydrate on the trail – zip-lock bag in a tupperware bowl or peanut butter jar. Don’t simmer – bring water to a boil, add food, cover tightly, and turn off the stove. Let pot sit for recommended time. Contents will simmer. Choose the right cook kit – shallow broad pans and windscreens. Paint the bottom with flat black stove paint. Use no-cook or instant foods.

Saving Money Dehydrate foods when they are in season. Make your own fruit leather. I’ve got the recipe if you want it. Ready-made or dry it yourself?

Saving Time Combine ingredients at home. Get organized 3-bag method – put all breakfasts together in one bag, all lunches in a second, and suppers in a third. Series method – one day’s supply of food in a bag by itself. Clean-up Drink your dishwater (don’t use soap). Reduce trash to the absolute minimum!

Resources Campmor has an OUTSTANDING web page for menu planning at Other web resources are out there – e.g. search Google on “backpacking nutrition.” Backpacker magazine usually has food articles. Food dehydrator how-to books at your public library. Hippie friends!?!

Campmor – nutrition information available