Eat right during your hike
Try to stay properly fueled during your hike. On average, shoot to consume at least 100 calories every 30 minutes, and make sure you begin consuming calories even if you are not hungry. The goal is to have the fuel in your body getting ready to work. If you wait to the point that you feel hungry, you've waited too long.
Every person's body is different, so be sure to experiment with fueling options. Quick-burning sugars mixed with fats often work well together. A great snack: some good old-fashioned trail mix. If you have more time on your hands, try out these snack recipes from Backpacker.
Hydration is key especially as the weather gets warmer. Seventy percent of our body is made up of water, so it's important to maintain proper hydration levels to stave off thirst and muscle cramps.
When training and hiking, aim to get at least 8 ounces of water in every 15 minutes or so. If you're a heavy sweater, you may need more or may need to incorporate the use of electrolytes. A great natural electrolyte is coconut water, which is most refreshing if you can keep it cold. I often use Nuun electrolyte tablets that quickly dissolve in water. I often find having the little bit of flavor from the electrolyte encourages me to drink more water along the trail.
From Martin Tull:
To train and climb, I eat for fuel and for flavor. I eat a lot of whole foods, minimally processed, and mostly plants. I've found that I recover faster, feel lighter and generally, it just aligns with my desire to reduce my environmental impact as well.
Tip #3: Listen to your body and your doctor
From Jeremy Currie:
It's important when starting any new training regime or mixing up your diet, to consult with your doctor to make sure you are healthy enough to partake in your activities. As a general rule of thumb, listen to your body. If its feeling tired and exhausted, this may be an indicator that you are overtraining or not fueling yourself properly. Take a day of rest and see what happens. If you experience any pain during any movements, stop! Movement shouldn't be painful. Seek the help of a professional trainer or physical therapist if pain persists.