Stay Fueled Avoid bonking by consuming enough of the right foods on big days.
>> Calculate calories
Multiply your body weight by 21 and 25 (for moderate days), and 25 and 30 (for hard days) to estimate energy needs. For example, a 150-pound hiker will need between 3,750 (150 x 25) and 4,500 (150 x 30) calories on a hard day. >> Consume strategically
Keep your mood and blood sugar steady by snacking (80 to 120 calories at a time) throughout the day. Munch within your first 90 minutes of hiking, and eat hourly. Store food in easy-access pockets, so you don’t have to stop. >> Hydrate
Sip every 15 minutes (your body absorbs small amounts of liquid best). Add electrolyte mixes or take salt pills if you’re sweating excessively or develop cramps.