The best food for a thru-hike will be lightweight, compact, healthy and loaded with calories. A thru-hiker consumes a high amount of calories. To avoid weight loss, you will generally need to consume a minimum of 2,000 calories for easier flat terrain hiking and 4,500+ calories in mountainous terrain. Here are a few types of food to consider packing for your next hiking trip:
Fresh foods: Because you will be eating non-perishable foods for the rest of your hiking trip, you may want to pack some perishable foods to enjoy on the first day of your hike. Fresh fruits and vegetables can be a refreshing start to your hiking adventure.
Cheese: Packed with protein and calories, cheese can add a richness to almost any meal. It’s available in numerous varieties and keeps well for many days if managed wisely.
Dry foods: Dry foods like rice, instant noodles and soup mixes are some of the best lightweight hiking foods and take up very little space in your pack. These easy-to-make foods can also become creative meals when combined with dried vegetables, beans or spices.
Food packs: Instead of bulky and heavy canned food, look for your favorite canned foods in lighter packages. Packs of tuna or salmon can provide healthy protein and are ready-to-eat. You will also be able to leave your can opener at home.
Dehydrated or freeze-dried foods: Although somewhat more expensive than other options, dehydrated or freeze-dried meals offer excellent convenience. Simply heat water and then enjoy a filling and calorie-dense meal.
Spices: Some backpacking meals can be a bit bland, but adding spices can make them much more enjoyable. Bring your favorite spices to cook with at home, such as salt, pepper, garlic powder, basil, cayenne pepper or cinnamon, and add them to your hiking meals. Pack your spices in plastic baggies to save space, but don’t forget to label them.
Olive oil: Dense in calories and fat, olive oil is an excellent source of energy. Try drizzling olive oil on tuna or crackers or mixing it in pasta or rice dishes for added flavor and moisture. If packing light for a backpacking trip, bring a small bottle of olive oil in a plastic baggie so it does not spill.
Water filter or purification tablets: When planning a multi-day hike, you will not have enough room in your pack to bring bottled water for the whole trip, so remember to bring some water filtration method instead. A small portable water filter or water purification tablets are both great options.
Powdered beverage mixes: Adding powdered drink mixes to your water can provide extra electrolytes to keep you feeling refreshed and energized. You can also use protein powder as a simple way to consume more protein during a hiking trip.
Healthy, Nutritious Bars: Having a couple nut or seed based bars for quick and easy sustenance while hiking between camps is an excellent way to keep your energy up on big hikes. One of our favorites is a bar created for adventurous activities: Huppy Bar.
Great information! I learned a lot.