When planning a hike, even for 1 day, it is important to take with you all the necessary things. This applies not only to equipment, clothing, but also food. And this is where many people start having problems. What to take on a hike for 1 day - a question that may cause ridicule from a trekking guru, but will be relevant for those who are just starting to take their first steps in this matter.

Types of food for a hike

The first rule for collecting food for a hike - is the weight of food. Choose foods with less mass and higher energy value. The menu should be varied and include two types of foods: those that burn slowly and fast energy sources.

Remember that a person, especially during active physical activity, must receive the necessary number of calories per day. Food on a hike should also be healthy and include vitamins and trace elements. This should also be taken into account when drawing up a menu for a hike. When choosing products for a hike, we recommend taking those that can be dried or other methods of weight loss. Food on a hike for 1 day can include dried vegetables, fruits, mushrooms - in this form they take up much less space in a backpack.

Another important point is the ease of preparing meals on a hike. After the kilometers traveled, you want to eat something nutritious as soon as possible, so you need to choose simple products for a hike. For example, porridge + vegetables or baked potatoes + beans with meat - a great option for a nutritious lunch or dinner.

It is also important to take into account the taste characteristics of the products. You should not take something new and unfamiliar - It is not a fact that you will like such products, and it will be difficult to replace them during a hike. Take with you the food that you like. If you are not going on a hike alone, but in a group, it is important to learn about their taste characteristics so that everyone likes the dishes.

Remember about water during trekking - in conditions of physical exertion (even if the hike is not difficult), it is important to stock up on the necessary amount of fluid. A tourist needs about 2 liters of water for 1 day. Lack of water in the body during a hike (even in experienced tourists) can cause dizziness.

Food list for 1 day

Let's look at what food to take on a hike for 1 day (example of a menu).

Menu 1

Breakfast. Buckwheat porridge + lard (100 g of dry cereal and 30 g of lard). Dried fruits (approximately 100 g).

Lunch. Sandwiches: raw smoked sausage (100 g) + bread (100 g). Dried fruits (90 g) and sweets (4 pieces of 15 g each).

Dinner. Canned fish soup (110 g of canned food, 50 g of dry pasta) + 1 piece of bread. Dried fruits (100 g) + 4-5 sweets (15 g each).

Energy bars are often taken as a snack.

Freeze-dried products are very popular today. In the process of sublimation, liquid is removed from the products by evaporating ice. This way, the same useful products are obtained, but with less weight. They are convenient to take with you on a hike, and they are also quick and easy to prepare. Food on a hike for one day can also consist of sublimated products.

Menu 2

Breakfast. Oatmeal with dried apricots (100 g) + nuts with raisins (100 g).

Lunch. Risotto with mushrooms (65 g) + mint-date energy bar (50 g).

Dinner. Tomato cream soup with shrimp (65 g) + buckwheat porridge with seaweed (75 g) + dried fruits (150 g).

Menu 3

Breakfast. Nut granola (100 g) + coffee (filter packet 8 g) + banana-fig energy bar (50 g).

Lunch. Mashed potatoes with pork (90 g) + dried fruits (150 g).

Dinner. Soup – puree with mushrooms (55 g) + bulgur with vegetables in Turkish (90 g) + energy bar with currants (50 g).

Menu options can be very diverse. Food on a hike for 1 day in summer and winter can be tasty, healthy and nutritious. The main thing is to approach the menu and product selection correctly. Remember that during physical exertion it is important to replenish energy reserves, so do not forget about chocolate, nuts and dried fruits. It is enough to show imagination — and your food during trekking can become a real feast for the stomach.

What to drink on a hike

A balanced menu for 1 day of the hike — is great, but without a normal drinking regime, tourists lose strength and energy very quickly. So it is worth stocking up on water and drinks that can ensure full hydration.

Main recommendations

Water:

  • Drink regularly, every hour, even if you do not feel thirsty.
  • Average daily intake: 2-4 liters per day, depending on the conditions and intensity of movement.
  • When using water from external sources, filtration, boiling or the use of special tablets/drops is mandatory.

Electrolytes:

  • It is necessary to include it in the menu for one day to restore salt balance during intense exercise, heat or difficult transitions.
  • Can be used in the format of powders, tablets or isotonics.
  • The most affordable option: add to water a pinch of salt + a little sugar + lemon juice.

Tea:

  • In the morning, it is good to drink herbal, green, black, with mint or ginger.
  • In the evening, Carpathian tea with lemon balm and chamomile soothes well.
  • In cold weather, tea with sugar or honey warms and gives strength.

Also, when going on a hike for 1 day, you can stock up on nutritious and tasty dried fruit compote or coffee (drink no more than 1-2 times a day).

During the trip, it is not advisable to consume:

  • Carbonated drinks, which dehydrate and, instead of quenching, cause thirst.
  • Alcohol, which relaxes, impairs thermoregulation, increases the load on the cardiovascular system and reduces endurance.

So choose your drinks, stock up on healthy food, bring your friends and go on an adventure!