Fueling Your Hike: Best Foods to Bring Along
Quick answer
- Pack calorie-dense, non-perishable snacks.
- Think nuts, dried fruit, jerky, and energy bars.
- Hydration is key; bring plenty of water.
- Plan for at least one substantial meal if it’s a long day.
- Pack out everything you pack in, including wrappers.
- Know your route and how much fuel you’ll need.
What to check first (do this before you drive out)
Before you even think about what’s for lunch, get your ducks in a row. This isn’t just about good eats; it’s about being prepared.
- Land manager / legality: Who owns this dirt? Is it National Forest, BLM land, a State Park? Each has its own rules about fires, camping, and sometimes even what you can bring. A quick look at their website or a phone call can save you a headache. I learned that the hard way camping in a spot that was unexpectedly closed for elk calving season. Bummer.
- Access/road conditions: How are you getting there? Is that dirt road a gentle cruise or a rock-crawler’s dream? Know your rig. A Subaru Outback isn’t tackling the same terrain as a lifted Jeep. Check recent reports if you can. Mud, snow, or washouts can turn a fun trip into a tow-truck situation.
- Fire restrictions + weather + wind: This is a big one. Fire bans are no joke. Check the local fire danger level. Also, look at the forecast. Extreme heat, sudden storms, or high winds can make a hike miserable or downright dangerous. Wind can also kick up dust and make cooking a pain.
- Water plan + waste plan (Leave No Trace): How much water do you need? Can you filter or treat water along the way? Don’t rely on finding a pristine stream. And remember, you pack it in, you pack it out. This means all food scraps, wrappers, and even orange peels. Leave it better than you found it.
- Safety (wildlife, distance to help, comms): Are there bears? Know how to store your food properly. How far is the nearest town or ranger station? Do you have cell service? A satellite messenger is a good backup for remote areas. Tell someone where you’re going and when you expect to be back.
Step-by-step (field workflow)
This is how you get your grub sorted for the trail.
1. Assess your hike:
- What to do: Figure out the duration, intensity, and expected conditions of your hike.
- Good looks like: You have a clear picture of how much energy you’ll burn and how long you’ll be out.
- Common mistake: Underestimating how hungry you’ll get on a tough climb. Pack more than you think you need.
2. Choose your fuel sources:
- What to do: Select calorie-dense, lightweight, non-perishable foods.
- Good looks like: Your pack isn’t weighed down by heavy, spoilable items, but you have plenty of energy.
- Common mistake: Bringing fresh fruit or delicate sandwiches that will get crushed or spoil. Stick to robust options.
3. Pack your snacks:
- What to do: Portion out snacks into easy-to-access bags or containers.
- Good looks like: You can grab a handful of trail mix or an energy bar without digging through your whole pack.
- Common mistake: Stuffing everything in one big bag. It becomes a jumbled mess.
4. Plan your hydration:
- What to do: Calculate your water needs and pack accordingly, or plan for filtration/treatment.
- Good looks like: You have enough water to stay hydrated, with a little extra buffer.
- Common mistake: Not bringing enough water, especially in hot or dry conditions. Dehydration hits hard.
5. Prepare your main meal (if applicable):
- What to do: For longer hikes, pack a simple, easy-to-prepare meal.
- Good looks like: You have a warm, satisfying meal that doesn’t require a lot of cooking time or complex cleanup. Think dehydrated meals or wraps.
- Common mistake: Bringing a meal that requires a lot of cooking fuel or complicated steps. Keep it simple.
6. Pack your cook kit (if needed):
- What to do: Include a stove, fuel, pot, utensils, and a way to clean up.
- Good looks like: You have everything you need for your chosen meal, and it’s all accounted for.
- Common mistake: Forgetting a crucial item like a lighter or a spoon. Double-check your kit.
7. Seal and store:
- What to do: Use sturdy, waterproof bags or containers for all food items.
- Good looks like: Your food is protected from moisture and critters, and nothing leaks.
- Common mistake: Not sealing food properly, leading to soggy snacks or attracting animals.
8. Pack it in, pack it out:
- What to do: Bring extra bags for trash, including wrappers, peels, and any food scraps.
- Good looks like: Your campsite and the trail are cleaner than when you arrived.
- Common mistake: Leaving trash behind. It’s an eyesore and harmful to wildlife.
9. Distribute weight:
- What to do: Pack heavier items closer to your back and higher up in your pack.
- Good looks like: Your pack feels balanced and comfortable, not like it’s pulling you backward.
- Common mistake: Stuffing everything in randomly, leading to an unbalanced load that throws off your stride.
10. Test your setup:
- What to do: Do a short walk around the block with your loaded pack.
- Good looks like: You can move comfortably and access your snacks and water easily.
- Common mistake: Waiting until you’re miles from the trailhead to realize your pack is uncomfortable or your food is inaccessible.
Common mistakes (and what happens if you ignore them)
| Mistake | What it causes | Fix |
|---|---|---|
| Underpacking food | Bonking (hitting a wall), fatigue, bad mood | Pack extra snacks, especially for longer or harder hikes. |
| Overpacking perishable food | Spoilage, extra weight, potential illness | Stick to non-perishables or foods that hold up well. |
| Not enough water | Dehydration, heat exhaustion, poor performance | Carry more water than you think you need, or plan for treatment. |
| Bringing food that attracts wildlife | Unwanted animal encounters, potential danger | Store food properly, use bear canisters where required. |
| Forgetting essential cook gear | Inability to prepare a meal, hunger, frustration | Make a checklist and double-check your kit before leaving home. |
| Not packing out trash | Environmental damage, litter, negative impact on others | Bring extra trash bags and commit to packing out everything. |
| Heavy, unbalanced pack | Discomfort, fatigue, potential injury | Pack smart: heavier items close to your back, distribute weight evenly. |
| Not considering dietary needs/allergies | Discomfort, allergic reaction, missed nutrition | Pack foods that meet your specific needs and avoid allergens. |
| Relying solely on one food type | Nutritional imbalance, boredom, energy crashes | Vary your snacks and meals for sustained energy and enjoyment. |
| Not taste-testing new foods at home | Disappointment, wasted food, potential digestive issues | Try new energy bars or meals on a short walk before a big trip. |
Decision rules (simple if/then)
- If the hike is less than 3 hours, then bring plenty of snacks and water because you likely won’t need a full meal.
- If the hike is over 6 hours, then pack a substantial lunch or a dehydrated meal because you’ll need sustained energy.
- If you’re hiking in hot weather, then increase your water intake and bring electrolyte replacements because you’ll sweat more.
- If you’re hiking in cold weather, then pack calorie-dense, easy-to-eat foods because your body burns more fuel to stay warm.
- If there are known bear issues in the area, then bring a bear canister or bear-resistant bag because proper food storage is crucial.
- If you plan to filter water, then bring a reliable filter or purification tablets because you can’t trust every water source.
- If you’re using a stove, then pack enough fuel for your trip plus a little extra because running out of fuel is a drag.
- If you are in a high fire danger area, then avoid camp stoves that use an open flame and stick to cold food or fuel-based stoves with off switches because fire safety is paramount.
- If you have dietary restrictions, then pack foods you know you can eat safely because you don’t want to get sick miles from help.
- If you are sharing food with a group, then coordinate to avoid duplicates and ensure everyone has enough because teamwork makes the dream work.
- If you are unsure about water sources, then err on the side of caution and pack more water because dehydration is a serious risk.
FAQ
What’s the best snack for a short hike?
For hikes under a couple of hours, stick to energy bars, a handful of trail mix, or some jerky. Keep it simple and easy to access.
How much water should I carry?
A general rule is about half a liter per hour of moderate activity in moderate temperatures. Increase this for hot weather or strenuous climbs. Always carry a little extra.
Are dehydrated meals worth it for day hikes?
Usually not for a day hike unless it’s a very long, cold one where a hot meal would be a huge morale boost. They’re more common for backpacking.
What about fresh fruit?
An apple or an orange can be okay for a shorter hike, but they add weight and can get bruised. Dried fruit is a lighter, more durable alternative.
Should I pack out my orange peels?
Yes. Even “natural” items take a long time to decompose in some environments and can attract wildlife. Pack it out like any other trash.
What’s the deal with jerky?
Jerky is great! It’s lightweight, high in protein, and lasts forever. Just make sure it’s not too salty, or you’ll need even more water.
Can I just bring sandwiches?
For a short, cool-weather hike, maybe. But they can get squashed, and mayonnaise-based fillings can spoil. Think robust bread and sturdy fillings if you go this route.
What if I run out of food?
This is why you pack a little extra. If you run out, you need to conserve energy, slow down, and head back as soon as possible. Don’t forage unless you are an expert.
What this page does NOT cover (and where to go next)
- Detailed backpacking meal planning (that’s a whole other beast).
- Specific recipes for gourmet trail food.
- How to identify edible wild plants (seriously, don’t guess).
- Advanced techniques for water purification in extreme conditions.
- Gear reviews for stoves and water filters.