Keeping energy levels up when you're out on a trek is essential for your health and the success of your trip. So, let's discuss all things hydration and food which is going to provide your body with all the nutrients it needs to carry you up the next mountain!

So, what does your body need on a trek?

Carbohydrates -  are the best way to get energy quickly! Complex carbs are what you’ll aim for because they have higher fibre content, making them digest more slowly and make you feel fuller longer. Complex carbs also help keep blood sugar more stable, rather than spiking.

Sugars - While you shouldn’t be reaching for snacks with lots of added sugars, the natural sugars found in fruits and complex carbs can help you maintain a steady blood glucose level.

Protein promotes muscle growth and it aids the recovery of your muscles and tissues. 

Healthy fats - will keep you energized throughout your hike, e.g. nuts. 

Sodium - is a type of electrolyte. One important function of electrolytes is that they help your body to maximize the fluid you input into your body, therefore keeping your body hydrated for longer. 

How much food do you need to take with you on a trek?

How to calculate: Ideally you need to be eating 200-300 calories per hour. Calculate how many hours you plan to hike, and go on the higher end of the calorie count if you expect it to be difficult terrain.  For instance, if you’re planning to hike for 4 hours on a very difficult trail, you’ll want to be factoring at least 300 calories per hour (if not more). This means your snacks should equate to a minimum of 1,200 calories in order to sustain your energy level.

But it should be noted that all calories are not created equal. You’ll want to be sure you’re packing snacks that have a balance of complex carbs, healthy fats, sugar and protein.

How much water?

A general rule of thumb is to pack at least half a litre of water for each hour you plan to be trekking. We like to overpack on water because running out is never something you want to deal with. Having your EverTrek Water2Go bottle is always a good idea because it means that if you do run out you can fill up anywhere!

You can purchase one for just £25 including P&P by giving one of the Yetis a call at the office!

So, what snacks to we recommend?

Everyone’s different when it comes to what snacks they prefer and especially when it comes to things like gels, some just don’t sit right so I definitely recommend trying different things whilst you are out training at home.

• Energy bars - We like Clif, Huel, Nature Valley, Mars bars and Snickers are also great!  
• Gels - SiS and High 5, It's all down to personal preference. Personally, I like the High5 ones as they are fruitier and I find them easier to swallow, however some people experience stomach discomfort from the high concentration of sugar.  On the other hand, the SiS gels have been designed to replicate your body's levels of water, sugar and salts which means they are a quick source of energy.
• Electrolyte tablets are also a really great thing to try out. Electrolytes are the makeup of your body's essential minerals (eg - sodium, calcium and potassium). Without getting too scientific, sodium plays a crucial role in keeping your body hydrated through osmosis. Meanwhile, calcium and magnesium are important for muscle function. I love SiS electrolyte tablets, I tend to just pop one or two in my bladder at the start of the day but there are loads on the market so again it's just about trying different types and seeing which you prefer. 
• Trail mix and Jerky is also a great option if you are looking for something a little more savoury.
• I always like to have a little stash of my favourite sweets in my pocket when trekking, either Fruitellas or Haribo's, if anything, they are a great morale booster and can hit that sweet spot when you need a little boost.

Okay, so I think that’s everything! There are loads of products on the market so have a gander! Ensuring that you have enough calories, water, and snacks will help to make your trek a much more enjoyable one.

P.S - Saving a cheeky extra Mars Bar till the end of a hard day trekking is great motivation.