Heading out for a day on the trails? Your food plan matters as much as your footwear. Aim for steady energy and simple logistics: hydration, quick-release carbs and compact slow-burn snacks that handle movement and temperature changes without fuss.

1. Energy drinks and hydration

Carry at least 1.5 litres of water for a half-day hike. Reusable bottles or a hydration bladder keep weight balanced. Thirst is a late signal, so take small sips regularly rather than large gulps during long breaks.

On longer or hotter days, add electrolyte tabs or drinks to replace sodium and potassium and to help maintain blood sugar. Aim for a few mouthfuls every 20–30 minutes.

2. Smart hiking snacks

A full day out can burn 3,000–5,000 calories. Eat little and often. Prioritise quick-release carbohydrates that keep blood glucose steady without weighing you down.

Good options

• Energy bars with short, natural ingredient lists
• Dried fruit such as apricots, raisins and dates
• Oat flapjacks or cereal bars
• Fruit leather or squeezable apple purée

Avoid heavy fillings that spoil quickly. Pack foods that tolerate movement and temperature swings well.

3. Energy gels

Energy gels provide fast-absorbing carbs when the trail tilts steeply or your pace rises. Treat them as a top-up, not your only fuel source. Alternate gels with real food to avoid spikes and dips.

4. Nuts and seeds

For compact, durable fuel, nuts and seeds are ideal. Almonds, cashews, walnuts, pumpkin seeds and chia offer protein, magnesium and healthy fats. They store well and provide a slower, steadier release of energy.

Trail mix idea

• 40% mixed nuts
• 40% dried fruit
• 20% dark chocolate chips

Final thoughts

Balance hydration, quick energy and slow-burn foods. Pack water plus electrolytes, simple carb snacks, one or two gels and a small pouch of nuts or seeds. This mix keeps you moving smoothly and makes the day safer and more enjoyable.