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Getting Ready for Your Next Hike
Walking in Nature: A Wonderful Activity
Walking in nature is a great way to support both physical and mental health. However, it’s important to be prepared for your trip.
A Recent Story of Survival
In January 2025, hiker Hadi Nazari was found alive after spending 13 days lost in Kosciuszko National Park. He survived by drinking fresh water from creeks and eating foraged berries and muesli bars.
Packing the Right Food
When heading out for a day of hiking, it’s essential to pack the right food. Here are my top three food picks that are dense in nutrients and energy, lightweight, and available from the local grocery store.
1. Muesli Bars
Research shows that Hadi Nazari ate two muesli bars he found in a mountain hut. Whoever left the muesli bars there made a great choice. Muesli bars come individually wrapped, making them easy to transport and last longer. They are also a good source of energy, with approximately 1,500-1,900 kilojoules per 100 grams. The energy from muesli bars is released at a slow to moderate pace, which will help keep you going for longer.
2. Nuts
Nuts are nature’s savory snack and are also a great source of energy. Cashews, pistachios, and peanuts contain approximately 2,300-2,400 kilojoules per 100 grams, while Brazil nuts, pecans, and macadamias contain around 2,700-3,000 kilojoules per 100 grams. Nuts are also full of nutrients such as protein, fat, and fibre, which will help to stave off hunger and keep you moving for longer.
3. Dried Fruit
If nuts are nature’s savory snack, fruit is nature’s candy. Fresh fruits (such as grapes, frozen in advance) are wonderfully refreshing and perfect as an everyday snack, although can add a bit of weight to your hiking pack. If you’re looking to reduce the weight you’re carrying, go for dried fruit. It’s lighter and will withstand various conditions better than fresh fruit, so is less likely to spoil or bruise on the journey.
Don’t Forget Water
Finally, don’t forget to take plenty of water. Having access to even limited food and plenty of fresh water will not only make your hike more pleasurable, it can save your life.
Conclusion
When heading out for a day of hiking, make sure to pack the right food to keep you going. Muesli bars, nuts, and dried fruit are all great options that are dense in nutrients and energy, lightweight, and available from the local grocery store. Don’t forget to take plenty of water and have a safe and enjoyable trip.
FAQs
- What are some good sources of energy for hiking?
Muesli bars, nuts, and dried fruit are all great options. - How much water should I bring on my hike?
Bring enough water to last you for the duration of your trip, and consider bringing a water filter or purification tablets as well. - What are some other important things to pack on a hike?
Make sure to pack extra layers, a first aid kit, and a map and compass or GPS device.
