1. Winter Daytrip Food Jessica Noss, et al January 2015 MITOC Winter School

2. Winter Considerations 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 prepare it for eating So… – Bring a lot of what you like. – Keep it warm, easily accessible, and easy to eat.

4. Food + Water = Warm + Happy!

5. Water Bring 2-3 liters of hot water Bring alternatives to water Tea, hot chocolate, energy drinks Don't wait until you're thirsty “clear and copious” Benefits to drinking water Your pack gets lighter You’ll be more energetic and less cold

6. Water | storage Keep it warm Bring hot water Insulate using a sleeve, sock, or bubble wrap inside pack

7. Do | keep water cozy

8. Water | storage Keep it warm Bring hot water Insulate using a sleeve, sock, or bubble wrap inside pack Prevent freezing Store upside down Use wide-mouth 1-liter bottles Keep it accessible Store one bottle on hip belt or outer pocket (with insulation!)

9. Don’t | let water freeze Lapping water like a kitten from the reservoir of a Camelbak with a frozen tube is less funny if you’re the one doing it.

10. Do | keep it interesting

11. Food Winter hiking Huge 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 – Nuts, hummus, beef jerky

12. Breakfast | helpful + healthful

13. Breakfast | not as helpful…

14. Yes, even your food will freeze. Foods that freeze quickly Power Bars, Clif bars, some other granola bars Foods with high moisture content (e.g. tomatoes, cucumbers, etc) Not sure? Freezer test! TIP: Keep food near your body or near hot water in your backpack to keep it soft.

15. Trail Mix | Part 1 TIP: Go to Trader Joe’s and stock up. Make trail mix for the whole month. Be creative!

16. Trail Mix | Part 2

17. Granola Bars | low-moisture = gluten-free

18. Energy Gels | …that don’t freeze

19. Cheese + Crackers TIP: Pre-slice cheese and salami at home. Keep cheese and meat separate to make more friends.

20. DIY Make your own winterized food! Dehydrate the water out of delicious things Inexpensive (payback on a dehydrator is about 2 batches of beef jerky)

21. Lunch

22. Ways to make friends….

23. Post-Hike Keep drinking water Stretch Eat protein + complex carbohydrates Protein: meat, eggs, beans, tofu, cheese Carbohydrates: rice, pasta, potatoes, bread Replace electrolytes, esp. potassium Electrolytes: salty foods, sports drinks, fruits, veggies Potassium: bananas, sweet potatoes, oranges, raisins Sleep

24. Bring more food & drink than you anticipate consuming. Prevent freezing Easy prep + easy access Be a glutton! Summary YUM!

25. EAT DRINKPEE