This is the most important thing to remember while embarking on a hike...make sure to hydrate well, especially when it's warm out!
Hydration Tips
- Hydrate well prior to starting any hike
- Work towards hydrating with 16-24 oz of fluid (caffeine free, no added sugars), a couple hours leading up to the hike
- Carry x2 the amount of water you anticipate needing for a day hike
- Aim to stay hydrated throughout the hike using this general rule of thumb:
- Sip on 8-16 oz of water every hour of your hike
- Carry a CamelBak to allow for extra water
Snack and Meal Planning
- Low Carb easy to carry snacks
- Nuts, sunflower seeds, Justin’s PB packs
- Snacks with balanced macronutrients
- Kind bars
- Peanut butter with (1 tsp) jelly sandwiches
- Tortilla wraps with shredded bell peppers, cream cheese or Trader Joe’s greek yogurt and kale spread, smoked salmon or piece of jerky added to the wrap. Roll, slice and bag in a ziploc bag with a ice pouch.
- Starkist/Chicken of the sea pouches with crackers
- Babybell cheese with popcorn (Skinny Pop has individual bags)
- Consider consuming the following for a pick me up if BGs are trending downwards
- Dehydrated fruits
- Gel shots or adequate glucose tablets