Always bring a snack and lunch for hikes of several hours. Also provide a little extra and never leave on an empty stomach
Make sure to bring the four food groups: dairy products, fruit and vegetables, meat and alternates and grain products.
A few examples:
• Bread and whole grains cereal
• fresh and dried fruits
• nuts and seeds
• boiled eggs
• peanut butter
• cereal bars.
Combine foods and benefit from their nutrition values. Foods rich in:
• carbohydrates provide energy to the muscles
• fiber is filling
• proteins last longer
Limit foods and drinks high in sugar or fat, and alcohol and energy drinks that could spoil your hike.
To keep your food cold, use an insulated lunch bag or lunch box and supplement ice packs with bottled water, juice (unsweetened) or a sports drink that you had frozen before leaving. It will be thawed and ready to be drink within a few hours of hiking in good weather.
Don’t forget to bring a bag for your garbage.
Liquids are important in avoiding fatigue and cramps and to maintain a proper energy level. It is recommended to drink 150-250 ml of fluid every 20 minutes, depending on your constitution, the weather and the effort expended. It is preferable to drink small quantities of water regularly.
The warmer it is the more water you should drink, as water generally provides the necessary hydration. However, for a few hours of hiking, use drinks high in carbohydrates (eg sports drinks), avoiding energy drinks like Red Bull and alcohol, using instead unsweetened juices. For hikes over two hours, you can freeze a bottle of water or juice. It will be thawed and ready to drink after a few hours and can be used to replace an ice pack.
Do not drink water from streams without treating it.