What to Eat Before and During a Hike

Before a hike, eat a balanced meal with carbohydrates, some protein and a little fat one to three hours before you start. During the hike, snack a little and often, choosing easy foods such as trail mix, nut butter sandwiches, fruit, crackers and bars, and drink water regularly. On long or hot hikes, add salty snacks to replace what you lose in sweat.

Food is fuel on the trail. The right snacks keep your energy steady, help you think clearly on tricky sections and make the walk more enjoyable. You do not need special products. Most good hiking food comes from an ordinary grocery store. This guide explains what to eat before, during and after a hike, how much to bring and how to pack it. If you are just starting out, our beginner hiking guide covers the other basics.

Key takeaways

Eat a balanced meal one to three hours before you hike, with familiar foods that sit well in your stomach.
On the trail, snack little and often rather than waiting until you feel hungry or weak.
Mix carbohydrates for quick energy with some protein and fat for longer lasting fuel.
Drink water regularly, and add salty snacks on long or hot hikes.
Pack a little more food than you think you need, in case the hike takes longer than planned.
Pack out all wrappers and food scraps, and never feed wildlife.

What should you eat before a hike?

Before a hike, eat a balanced meal that includes carbohydrates for energy, some protein and a little healthy fat. Aim to eat one to three hours before you start so your body has time to digest. Choose foods you know agree with you, and avoid trying anything new or very heavy on the morning of a big hike.

Good pre-hike meal ideas:

Oatmeal with fruit, nuts or seeds.
Whole grain toast with eggs or nut butter.
Yogurt with granola and berries.
A breakfast burrito with eggs, beans and cheese.
A bagel with cream cheese and a piece of fruit.

If you start very early and cannot eat a full meal, have something small, such as a banana or a slice of toast, and eat a proper snack within the first hour on the trail.

What should you drink before a hike?

Drink water with your meal and in the hour or two before you start, so you begin the hike well hydrated. Coffee or tea is fine if you usually have them. Use the restroom at the trailhead before you set off, since facilities may not exist on the trail.

What should you eat during a hike?

During a hike, eat small amounts of easy, energy-rich food every hour or so. Snacks with carbohydrates give quick fuel for climbs, while foods with protein and fat help you stay satisfied on longer days. Choose foods that do not crush easily, do not need a fridge and can be eaten with minimal fuss.

Snack	What it provides	Good for
Trail mix with nuts and dried fruit	Carbs, fat, some protein	All day grazing
Nut butter sandwich or wrap	Carbs, protein, fat	Lunch on longer hikes
Fresh fruit such as apples or oranges	Carbs, water	Short hikes, refreshment
Dried fruit	Quick carbs	Steep climbs
Crackers and hard cheese	Carbs, salt, protein	Long or hot hikes
Granola or energy bars	Mostly carbs	Quick, compact energy
Jerky or roasted chickpeas	Protein, salt	Savory option
Pretzels or salted nuts	Carbs, salt	Hot weather hikes

How often should you eat on a hike?

A good rule of thumb is to snack a little every hour or so, especially on hikes longer than two hours. Waiting until you feel hungry, shaky or grumpy often means your energy is already low. Small, regular snacks help you keep a steady pace and stay alert on rocky or steep sections.

Tip: Keep a snack in a hip belt pocket or jacket pocket. You are far more likely to eat regularly if you do not need to take your pack off.

How much food should you bring on a hike?

How much food you need on a hike depends on length, difficulty, weather and your body. Longer, steeper and colder hikes burn more energy. A practical approach is to pack one substantial snack for each hour or two of hiking, plus lunch on day hikes, and an extra snack or two in case you are out longer than planned.

Simple planning guide:

Hike length	What many hikers pack
Short hike, up to 2 hours	One or two snacks and water
Half day, 2 to 4 hours	Two or three snacks, water, maybe a small lunch
Full day, 4 to 8 hours	Lunch, several snacks, extra emergency food
Hard or cold day hike	Extra snacks and a warm drink if possible

Extra food is part of the ten essentials that many hikers carry. Our guide to the ten essentials for hiking explained explains why it matters if a hike goes longer than expected.

How much water should you drink on a hike?

How much water you need on a hike depends on temperature, effort, sweat rate and the length of the trail. Drink regularly in small amounts rather than a lot at once. Hot weather, steep climbs and high altitude all increase your needs. Carry more water than you expect to need, and know where reliable water sources are.

Hydration tips:

Start the hike well hydrated.
Sip water at regular breaks, rather than waiting until you are very thirsty.
Eat salty snacks along with water on long or hot hikes to replace what you lose in sweat.
Watch for signs of dehydration, such as dark urine, headache or dizziness.
Treat any water from streams or lakes before drinking; see our guide on how to purify water in the backcountry.

Why do salty snacks matter in hot weather?

When you sweat a lot, you lose salt as well as water. The National Park Service warns hikers in hot parks to eat salty snacks along with water, because drinking large amounts of water without food can upset the body’s salt balance. On long hot hikes, eat regularly, rest in shade, and turn back if you feel unwell.

Our guide on heat safety for hikers covers warning signs and when to seek help.

What should you eat after a hike?

After a hike, eat a meal or snack with carbohydrates and protein to help your body recover, and drink water to replace fluids. Eating within an hour or two of finishing helps many hikers feel less tired the next day. Pack a snack and water in the car if your hike ends far from food options.

Good post-hike ideas:

A sandwich or wrap with chicken, eggs, tofu or beans.
Rice or pasta with vegetables and a protein.
Yogurt or milk with fruit.
Chocolate milk, which many hikers enjoy as an easy recovery drink.
A big glass of water, plus a salty snack after a hot day.

What foods should you avoid on a hike?

Foods to avoid on a hike are those that spoil quickly, crush easily, need a lot of preparation or upset your stomach. Very greasy, heavy or spicy food can make climbs feel harder. Foods that melt in heat, such as chocolate in summer, can make a mess. Anything that needs refrigeration is risky without a cooler.

Foods that often cause problems:

Mayonnaise-based salads and other perishables on warm days.
Very sugary drinks or candy alone, which can lead to an energy dip later.
Large, heavy meals right before a hard climb.
Foods with strong smells that may attract wildlife.
Anything new that you have not tried on a shorter outing.

If you are training for a longer trail, test your snacks on practice hikes so nothing surprises you on the big day. Our guide on how to train for your first big hike explains how to build practice hikes into your plan.

How do you pack food for a hike?

To pack food for a hike, portion snacks into small reusable bags or containers, keep easy snacks in an outside pocket and put lunch and extras deeper in the pack. Choose packaging that will not leak or crush, and bring a bag for trash. Keep food away from heavy or sharp items that might squash it.

Packing steps:

Portion snacks into individual servings before you leave.
Place one or two snacks in a pocket you can reach while walking.
Pack lunch and extra food near the top of your pack.
Keep anything squashable, such as fruit or sandwiches, in a hard container.
Add a zip bag for wrappers and scraps.
Bring a small amount of hand sanitizer or wipes for eating.

How do you eat responsibly on the trail?

Eating responsibly on the trail means packing out every wrapper, peel and crumb, never feeding wildlife and choosing rest spots that do not block the path. Even fruit peels and nut shells can take a long time to break down and may attract animals. Following Leave No Trace principles keeps trails clean and wildlife wild.

Pack out all trash, including food scraps and peels.
Never feed birds, squirrels or other animals, even if they seem tame.
Step off the trail onto a durable surface to eat, so others can pass.
Keep food sealed and close in areas with bears or other wildlife.

Learn more in our guides to hiking etiquette and trail rules to know and wildlife safety on the trail, and visit lnt.org for the full Leave No Trace principles.

What are common hiking food mistakes?

Common hiking food mistakes include skipping breakfast, waiting too long to snack, bringing too little food and water, and relying only on sugary snacks. Many hikers also forget salty foods on hot days or try new foods on a big hike. Planning simple, familiar snacks and eating regularly prevents most energy crashes on the trail.

Skipping breakfast. You start the hike already low on energy.
Eating too rarely. Long gaps between snacks can lead to fatigue.
Not enough food. Delays happen, so pack extra.
Only sweets. Mix in protein and fat for steadier energy.
Forgetting salt. Hot days need salty snacks with water.
Testing new food on a big hike. Stomach upset far from the trailhead is miserable.

What you wear also affects how hungry and thirsty you get, especially in heat or cold. See our guide on what to wear hiking, and pick footwear that keeps you comfortable all day with our comparison of hiking boots vs. trail shoes.

Your next step: plan the snacks for your next outing using the table above, then check our beginner hiking guide to finish your packing list.

Frequently asked questions

What is the best snack for hiking?

The best snack for hiking is one that combines carbohydrates with some protein and fat, travels well and is easy to eat on the move. Trail mix with nuts and dried fruit is a popular choice for this reason. Nut butter wraps, crackers with cheese, fruit and bars also work well for most hikers.

Should you eat before a morning hike?

Yes, eating before a morning hike helps you start with energy. A balanced breakfast one to three hours before you set off works for most people. If you start very early, eat something light, such as a banana or toast, and have a proper snack during the first hour of the hike.

How do you keep food from getting squashed in a backpack?

Keep food from getting squashed by packing soft items, such as sandwiches and fruit, in a hard container and placing them near the top of your pack. Put heavy items lower and closer to your back. Choose sturdy snacks like nuts, crackers and bars, which handle bumps better than delicate foods.

What should you eat on a hike in hot weather?

On a hike in hot weather, eat salty snacks such as pretzels, salted nuts or crackers along with plenty of water, plus fruit for extra fluid. Avoid foods that melt or spoil in heat. Eat small amounts regularly, rest in the shade, and turn back if you feel dizzy, confused or very unwell.

Sources and further reading

National Park Service: nps.gov for hiking safety and hot weather advice.
Leave No Trace: lnt.org for trail ethics and packing out food waste.
Centers for Disease Control and Prevention: cdc.gov for heat illness and food safety information.

This guide offers general food and hydration tips, not medical or dietary advice. If you have diabetes, allergies or other health needs, ask a doctor or dietitian how to plan food for hiking.