What to Eat While Trekking: Complete Meal Guide for Hikers

Trekking is one of the healthiest and most rewarding ways to explore nature. Trekking is good but requires lots of physical effort. Uneven trails, long walking hours and high-altitudes drain energy quickly. You need to eat properly to trek comfortably. Trek meals are like your trekking gear, necessary to choose right.

This complete guide will help you to understand what to eat on a Himalayan trek like Har Ki Dun. Learn about your trek meals so you can always feel energetic and healthy during the whole trek.

When you are on a trek, your body burns more calories than usual. An easy day-hike can burn up to 2,000 to 2,500 calories. If you are doing a multi-day trek like Bali Pass then you may lose way more calories. If you are trekking uphill, your body needs more energy. Sometimes, you may feel like skipping meals due to fatigue and dizziness. Not eating properly on a trek can worsen your conditions. The key is to eat less and nutrient-rich meals.

You need to prepare your body for the trek before hitting the trek. Good energy levels from the beginning means a more positive feeling towards trekking.

Choose Complex Carbohydrates

Food items like oats, whole white bread, and brown rice provide slow-releasing energy. These items keep your tummy full for a longer time and help in preventing energy crashes.

Don’t forget your proteins

Eggs, paneer, or yogurt will help you in muscle support. Your breakfast with good carbs and protein is the perfect meal to start your trek.

Stay Hydrated

Water is very necessary to prevent fatigue and tiredness. Start sipping your water early. People often drink less water on hikes because the washroom facilities are limited. But if you are not hydrated, trekking can become difficult.

Your meal plan: Boiled eggs + oats + fruits + tea/coffee

Your breakfast is the most important meal of the trek. While trekking, you have to prepare your body for long hours of walking. Always have your breakfast but avoid over-eating.

Good Breakfast Options

• Oats

• Porridge

• Scrambled or boiled eggs

• Bread with butter/jam

• Complement with tea/coffee

These meals look very simple and are not very heavy to your tummy. The mixture of carbs and fats will give you energy to walk for hours.

You should look for options that are light but can fill your stomach. A heavy meal can make you sleepy. You will feel sluggish and walking becomes difficult. 

Good Lunch Options:

• Sabzi with Roti

• Dal, Rice, with veggies or salad

• Some fruits like apple or 

• Boiled potatoes with a pinch of salt

On most treks, you will get light-packed lunch. The main goal of a light lunch on the trek is to provide you energy without making you sleepy.

Evening snacks at the campsites are always the best. You reach the campsite after hours and hours of trekking, a sip of good tea/coffee feels heaven. Now your body needs some good recharge. Snacks not only recover your body but also make you happy. 

Good Snacks Options:

• Roasted Peanuts

• Soup

• Biscuits/cookies

• Energy bars

Some days, you can also have snacks like pasta or noodles for joy. The evening snacks on the treks like Phulara Ridge feel very comforting. 

All you need is a healthy and tasty dinner at the end of the day. A good dinner feels very satisfying. Your dinner recovers your body and also helps in preparing for the hiking on the next day.

Good Dinner Options:

• Roti and Sabji

• Dal and rice

• Dessert like Gulab Jamun or Kheer

These meals sound very simple but feel great in the mountains. After hours of trekking, dinner always feels tasty.

If you are not very active on a daily basis, you may feel dizzy and hungry while trekking. Over-eating your breakfast or lunch is not the key. It can make you feel heavy. Instead, carry snacks in your day bag. Your snacks on the hike can be a lifesaver. If you have long hiking hours, you can munch your snacks from time to time. 

Good Snacks To Carry on a Trek:

• Roasted nuts

• Energy bars

• Trail mix

• Dark chocolates

These items are easy to carry on the trek. Buy these items before starting the trek as you won’t find shops on the trail. Keep the snacks in your bag and munch them whenever you want. 

Your meals are important on the trek. But hydration is crucial as dehydration can cause many problems. You will feel fatigue, dizzy or may get a headache. If you are trekking in the Himalayas, you may not feel like drinking water due to the cold. But you have to drink enough water to keep your body fully hydrated. 

How to stay hydrated on a trek?

• Remember to sip your water from time to time.

• Use a hydration bladder if you can take out the bottle from the bag often.

• Add electrolyte powder on your water.

• Drink hot soup in cold weather. 

Do not wait to drink until you feel thirsty. If you are feeling thirsty that means you are already dehydrating. You can also fruits like oranges with good water-content. Cucumber is also good in dealing with dehydration.

Not all food items are good while trekking. When you are at a good altitude, your body can be affected. The body may not digest all the items well. Some food items can make you feel heavy or bloated.

Avoid Items such as:

• Alcohol

• Junk food

• Heavy curries

• Items with heavy sugar-content

These items may feel good to your mouth but can affect your performance. You will feel heavy while trekking.

Final Thoughts

You don’t need a very fancy meal plan for trekking. You just need food items that can provide you with good energy without feeling heavy. Your simple and warm meals are enough for fueling yourself on the trek. Even a bowl of simple warm soup feels tasty and comforting on the trek. Stay hydrated, eat well and always listen to your body. 

Himalaya Shelter offers customized trekking services. We provide tailored services for our trek. You can customize your dates, stays, conveyance and even meal plans. We have the best customized trekking services in India. Plan a trek with Himalaya Shelter for your family or friends and get the best Himalayan experience.

Himalaya Shelter has initiated the Great Himalaya Trail, India. The GHT is more like a long journey to the Himalayas. There is no fixed route or stops as you can plan the trail on your own. The GHT can last anywhere from a few weeks to several months. Trekkers travel across different Himalayan regions. The journey is long but our team will make it comfortable and delightful.