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5 Backpack Essentials for Hiking

With the nice weather, it’s the perfect time to go hiking! To sustain you on your expedition, it’s important that you eat small portions every two hours. Here are five things you should bring along according to the length of your trip. They are easy to carry and contain the necessary quantity of carbs and proteins to maintain your energy levels.

1. All-dressed wrap

On top of being appetizing, wraps are a nutritive dish when they include proteins such as tuna, chicken, or peanut butter, and fatty additions like pesto, hummus, or cheese. For a lighter snack, eat only half of your wrap, or replace the tortillas with crackers.

2. A handful of trail mix

A simple handful contains enough carbs, proteins, and fat to maintain your energy levels for two hours. It is possible to buy a prepared mix, but you can also easily make your own homemade mix. Simply include nuts, grains, dried fruits, cereals, and even a touch of dark chocolate.

3.  Energy bar

Many high-carb energy bars with a moderate amount of proteins are designed specifically to be eaten while in action, such as choco-banana or choco-coffee KRONOBARs, LUNA bars (more than 10 varieties), and apple-cherry or chocolate-coconut VEGA SPORT endurance bars. Each of these bars contain approximately 200 calories and constitute a good snack for someone in a weight loss process. You can also opt for healthy and economical homemade bars.

4. Water

With the combination of heat and physical effort, it is important to stay well-hydrated. To avoid gastro-intestinal discomforts, regularly drink water in small quantities before you feel thirsty. If there is no access to drinking water along your route, bring at least 125 ml for each half hour of hiking.

5. Rehydration drink

For longer and more intense hikes, sports drinks can help you stay hydrated and maintain your blood sugar and electrolytes levels (potassium and sodium). To prepare an economical drink, mix 500 ml of water with the same quantity of fruit juice, and add 1.5 ml of salt.

Listen to your hunger signals to avoid underfeeding, or you will not have enough energy to complete your hiking trip!

Do you have your own homemade energy bars or trail mix recipes?

By Alyssa Fontaine

Alyssa Fontaine, Dt.P.

Nutrition supervisor at Nautilus Plus, member of the Ordre professionnel des diététistes du Québec and holder of a bachelor’s degree from McGill University, Alyssa joined the Nautilus Plus team in January 2014. She developed an interest in healthy nutrition at a very young age, inspired by her grandmother’s large vegetable garden and her iron health still going strong at over 90 years of age. Proper nutrition and an active lifestyle are the secrets to a long life. An avid outdoor enthusiast, Alyssa exercises regularly and shares her tips to living a balanced lifestyle acknowledging that she does have a sweet tooth. She is the proud spokesperson for the «Zero Diet» brand and she is being followed more and more on social networks.

5 Backpack Essentials for Hiking is a post from I'm taking charge. I'm taking charge is a blog that aims to help people in their journey to fitness through articles on training, nutrition, motivation, exercise and healthy recipes.
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