Trek Ready Week 6: Fuel Before You Fade

Food is much less appealing when you realise you should have eaten an hour ago. A useful plan is one you have tried, can carry and will actually use.

Plan for the day FITR gives you

Look at the assigned Mountain Day: how long you expect to be out, the weather, climbs, breaks and where water is available. Pack familiar food you can reach while walking. Include some carbohydrate for a longer outing, but do not turn a general sports-nutrition range into a personal rule. Your appetite, pace and stomach matter.

Try it before your big trek

Set a reminder if you tend to forget to eat. Take small opportunities to eat before you are empty, and notice what still sounds good later in the day. Plan water around the route and conditions; do not assume a stream is safe to drink from. At the finish, check what stayed in your pack. That tells you what to change next time.

Open the Week 6 fuelling planner in the Trek Ready Journey. Write down your expected time, food, water and one thing you will trial. The long-hike food guide gives more examples if you need ideas.

Eating enough across the week also supports training and recovery. If fatigue, food or recovery has become a persistent concern, ask a qualified sports dietitian or clinician for individual help.

This week's action: Use the assigned Mountain Day to test your plan. In FITR, record what worked and one food or drink you would change. No extra long outing is needed.

Evidence note: the ISSN position stand on nutrient timing discusses carbohydrate during longer exercise; individual needs still vary.

Related: Why you crash on a long hike (and how to stop it), part of our trek nutrition series.

To plan the rehearsal, use the hour-by-hour food and water guide. For a trek lasting several days, adapt the five-day food plan to your route and available resupply.