1. DAY HIKES.... Drinking and eating when the belly rules the body January 5, 2010 Thanks to previous presenters for slide wisdom.

2. Things to consider in winter You lose more water because the air is dry You burn more calories just to stay warm You get cold easily while trying to get to food or prep it for eating. So bring a lot of what you like, and keep it warm, easy to work with, and easily accessible. Food & Water = Warm & Happy!

3. Drinks Bring 2-3 liters of hot water Don't wait till you're thirsty  “clear and copious” Bring alternatives to water if you're more likely to drink them Benefits to drinking what you brought:  Your pack gets lighter  You're more energetic and less cold

4. Drinks, Storage Keep it warm:  Start out with hot/boiled water  Insulate: sleeve or sock, inside pack In case it freezes:  Store upside down  Use a wide-mouth bottle Keep it accessible:  Keep on hip belt or outside pocket

5. Drinks, Storage (cont'd)

6. Foooooood Winter hiking calorie sink like walking in a freezer Types of foods to bring:  Sugars – quick energy Chocolate, candy, dried fruits, Pop tarts  Complex carbs – sustained energy Bagels, crackers, pretzels, nutri-grain bars  Fats – sustained energy over long periods Cheese, peanut butter, pepperoni  Proteins – energy, tissue rebuilding Trail mix, beef jerky, hummus

7. Foooooood, (cont'd) Foods that freeze quickly  Some granola bars, power bars  Food with high moisture content  You can keep food on person to soften Not sure? Freezer test!

8. EAT DRINK P Bring more food & drink than you anticipate consuming. Easy prep, easy access Be a glutton! In (very) short: This is fun!