Here’s a list of THE BEST HIKING SNACKS to pack for your hike, written by a Degreed Nutritionist.
When it comes to hiking nutrition, you really have to attack your hike from all angles. It’s important to fuel properly before the hike, bring appropriate snacks and fluids on the hike and really understand how to properly recover after the hike. Of course, the weather is a factor too so let’s also plan for that.
My FREE Nutrition & Hydration Guide for Hikers is PACKED full of even more helpful training tips, be sure to grab that too!
Hikes that last about 1 hour or longer will require you to pack some snacks for energy and water and/or fluids for hydration. If you’re hiking in the hotter months (and sweating), you’re going to need to focus even more on hydration and possible electrolytes.
First, let’s talk about hydration…
Hydration is key, for starters, especially during the warmer months. Proper hydration can make your hike more comfortable and increase your endurance so you can go farther. Another bonus of proper hydration is better recovery, this enables you to get back out there sooner!
Here are my hydration hiking tips:
- Pre-hydrate: Aim for drinking 16-20 fl. oz. about 2 before your hike.
- If it’s hot out and you’re really moving fast – maintain hydration by drinking about 6-10 fl. oz. (or take a few good long guzzles) of water every 15-20 min while hiking, less if the weather is mild.
- Post-hike: This is when you want to return your fluid levels to normal and replace what you’ve lost through sweating. This will help tremendously with recovery! A general rule of thumb is for every pound lost while hiking, drink 16-24 fl. oz. of water/fluids.
- Sports drinks are great for long, hot and sweaty hikes! Look for a drink with a low concentration of carbohydrates (8% or lower on the label) or try adding electrolyte powders or tablets to your water.
- You mostly lose sodium when you sweat so make sure your rehydration beverage contains sodium!
Ok now for the snacks… who doesn’t love snacks?!
Snacks are life. If you’re an active person, proper snacks are KEY to maintaining your energy levels… which makes them LITERALLY LIFE!
When choosing and packing the best hiking snacks for your adventure, plan ahead for how much time you might be out and about. Plan for about 200-300 calories per hour; this will keep you both energized and properly fueled during your trip.
Carbohydrates are your main energy source, so many sure you choose snacks high in carbs to keep you going but make sure not to consume more than about 60g of carbs per hour, just in case you end up with an upset stomach from overdoing it.
Make sure to eat a well-rounded meal about 1-2 hours before you begin your hike, this will set you up for a day of success. Choose a balance of complex carbs, proteins and fiber for this meal; oats with Greek yogurt, walnuts and berries is my go-to!
During your trip you need to choose snacks that are easy to digest and quick absorbing; this will give you the instant energy source you need to sustain the trek!
My Top 5 Favorite Hiking Snacks
The best snacks to pack for hiking trips in San Diego are the ones that won’t melt, will keep you full long-term and are easy to buy in bulk. After all, you’re a frequent hiker… right?!
- Nature’s Bakery Fig Bars – These are my favorite hiking snacks! They also come in gluten-free if you need that sort of thing.
- Applesauce Snack Packets – I ALWAYS carry these, they are great for quick and easy fueling.
- Granola Bars – These are easy to carry, don’t melt and still taste great even when you’ve smashed the package to smithereens!
- Honey Stinger Waffles – DELISH but will soften a bit… but SO worth it so definitely try these!
- CLIF Bars – Man these are dense but they do the trick!
Make sure to eat a well-balanced meal and hydrate after your hike to aid in a better recovery!
If you need a fueling plan for all of the activities you love to do, I can help! My customized nutrition program is PERFECT for hikers, runners and lifters.
Enjoy the trails, pick up your trash and use your best trail etiquette when out on the hiking trails here in San Diego!
- April 🥰
Renee says
I found you! Great info, even tho I haven’t hiked or even gone camping in forever. My last real hike was the Kitchen Creek trail down to the river with my bestie (who now lives in Wyoming). My favorite hiking snack is trail mix and BEER. I really need to allow myself to stop working on my new property when I have free time. There must be trails in Alpine.
See you at the Legion! [writing this in flagrant disregard for all of the rules at my work]