Trek nutrition: what to eat, drink and carry
Nine core guides that each answer one question. Read them in order or start with the one that matches your situation; companion guides sit below the series.
- 9 core guidesOne question each
- 5 to 7 minPer guide
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Lauren Jones, Peaksted co-founder · Training advice reviewed by Nathan Gee · Updated 14 October 2026Which sounds like you?
Pick the situation closest to yours and read that guide first. Everything else is one tap away.
The whole thing in four lines
Use these as starting points, then adapt to your appetite, route, conditions and next training session. Open a guide for the detail.
- 1Before you set offEat a familiar carbohydrate-rich meal or snack that suits your start time and appetite.Read the guide →
- 2While you walkStart eating early. Small, regular snacks are easier for many people than waiting until energy dips.Read the guide →
- 3Plan your waterCarry enough for the route and refill points. Drink to thirst; heat, effort and altitude change what you need.Read the guide →
- 4After the hikeEat a normal meal with carbohydrate and protein when practical. Your overall day's intake matters most.Read the guide →
The nine core guides, in reading order
1Before and afterWhat to eat before you set off and how to recover.
5 min read
2Eat and drinkA practical food rhythm and a water-carrying plan.
6 min read
3Why you crashFuel, fluid and pace, and what to do in the moment.
6 min read
4Carbs, protein, fatWhat each one does when you hike.
6 min read
5ElectrolytesWhat they do and why people take them.
6 min read
6Foods to avoidWhat sits badly, and what to pack instead.
5 min read
7At altitudeAppetite, fluids and fuel when the air is thin.
6 min read
8Multi-day planA 5-day food plan and what to pack.
7 min read
9Special dietsVegetarian, vegan, dairy free and gluten free.
6 min read
More practical food guides
These companion articles sit outside the core series.
Everyday training nutrition
Good training nutrition is mostly ordinary: enough food, regular meals, enough protein, and practice with the food you will carry. The numbers are starting points, not prescriptions.
- Eat enough for the work
Strength and recovery respond to protein. Evidence from a large analysis of trials suggests benefits level off at roughly 1.6 g per kg of body weight a day, spread across three to four meals of about 0.25 to 0.4 g per kg.
- Do not cut carbohydrate on big days
It fuels your harder and longer sessions, and it is what you will lean on during the trek itself.
- Drink to thirst
For most training that is a sound approach and avoids over-drinking. Know your refill points on longer or hotter days.
- Recover with a normal meal
What you eat across the whole day matters more than an exact window. The timing matters more if you train again within about eight hours.
Coach's tip: pack food in zip bags labelled by time ("hour 2", "hour 4"). Removing the decision helps you actually eat. For a single long day, see fuelling a 6 to 8 hour hiking day, and for recovery between sessions recovery and adjustments.
Trek nutrition: FAQ
What should I eat when trekking?
Choose familiar foods you enjoy and can carry. Carbohydrate-rich snacks help on longer walks; include protein in your meals and practise your plan in training. The best timing and amount depend on the length and effort of your day.
How much should I eat and drink on a hike?
Start eating before you feel flat, and adjust food to the length and effort of the hike. Plan how much water you can carry and where you can refill, then drink to thirst rather than following a fixed hourly target. The eat-and-drink guide shows how to adapt the plan.
Do I need supplements?
Most people do not need many. Focus on food first, and take supplements only on advice from a clinician or dietitian.
What about caffeine?
Caffeine helps some people, but tolerance varies and it can affect sleep. Trial it in training rather than for the first time on trek.
Do I need electrolytes?
On long, hot or sweaty days some salt helps, but they do not make over-drinking safe. Our electrolytes guide explains who benefits and who does not.
How do I eat at altitude?
Appetite often drops, so favour foods you enjoy and eat small amounts regularly. The altitude guide covers fluids, appetite and fuel.
The free readiness check shows which areas to work on first. Trek Ready is an eight-week self-guided plan with a fuelling week built in, and a personalised plan fits it around your dates.
Sources and scope
This is general sports-nutrition information, not personal dietary or medical advice. Guidance draws on the joint position statement Nutrition and Athletic Performance (Academy of Nutrition and Dietetics, Dietitians of Canada and the American College of Sports Medicine, 2016); Morton and colleagues, A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults (British Journal of Sports Medicine, 2018); Schoenfeld and Aragon, How much protein can the body use in a single meal for muscle-building? (Journal of the International Society of Sports Nutrition, 2018); and Hew-Butler and colleagues, Statement of the Third International Exercise-Associated Hyponatremia Consensus Development Conference (2015). Each guide lists its own sources. Lauren Jones is studying towards the NASM Sports Nutrition qualification. If you have a health condition, an allergy, diabetes or an eating concern, see a doctor or registered dietitian. Reviewed by Nathan Gee, BSc Sports Science, on 14 October 2026.
Continue with nutrition
Start at the beginning, or choose the question that matters to your next hike.
Read guide 1: before and after →Choose by situation →
