Hiking? When You Eat on Trail Is Just as Important as What You Eat

A Backpacker magazine piece is making me think about how I talk about fueling with my clients, and with myself.

I have forgotten to eat on trail. More than once. I've also been the person whose hands were shaking so badly I couldn't get into my food bag, standing on a remote stretch of trail, trying to will my blood sugar back up while my hiking partner watched with concern. It took hours to recover. I was lucky I wasn't alone.

So when a dietitian named Aaron Owens Mayhew published a piece in Backpacker this spring about trail fueling timing, I read it closely. Not because I needed convincing, but because she put language to something I've been trying to explain to people for a while.

The part that matters most

Owens Mayhew opens with this: hikers don't tend to see themselves as athletes, so they don't fuel like athletes.

Runners and cyclists train themselves to eat on a schedule, ahead of depletion, because they know that by the time your body is signaling hunger or fatigue, you're already behind. Hiking is an endurance sport. The Camino is an endurance sport. A full day in the mountains is an endurance sport. Your body is working hard for hours at a stretch, and it needs consistent, planned fuel, not reactive snacking when you remember to.

The six timing principles

The article lays out six practical strategies. Here's what stood out to me.

Eat breakfast before you leave. After an overnight fast, your glycogen stores are already low. Heading out without a real meal means you're playing catch-up from the first mile. Aim to eat one to two hours before you start walking. If you're not a breakfast person, a meal replacement shake counts.

Snack on a schedule, not when you remember. Three meals a day isn't enough when you're covering miles. The article cites research suggesting 30 to 60 grams of carbohydrates per hour during endurance activity improves performance. A few bites every 30 to 45 minutes, whether you feel hungry or not, keeps your energy stable.

Match your food to your terrain. A flat, easy path doesn't demand the same fuel as a steep climb. On big ascent days, prioritize quick-digesting carbs before the hard sections, and don't wait until the summit to eat. By the top, you may already be depleted.

Don't wait until you're in trouble. Owens Mayhew shares a story from the PCT where she got so absorbed in conversation she forgot to snack. By the time she realized it, her hands were shaking and she couldn't open her food pouch. Low blood sugar impairs coordination and decision-making. On a remote trail, that's a safety issue, not just a comfort one.

Eat soon after reaching camp. Recovery starts the moment you stop hiking. Getting a protein-rich meal in within roughly an hour of finishing your day helps replenish glycogen and support muscle repair. This matters more on day four than day one.

Plan around weather and mileage. If a storm is rolling in at noon, eat lunch at eleven. If you're pushing a 20-mile day and reaching camp late, keep snacking into the afternoon. Your body doesn't care that dinner isn't scheduled yet.

A specific note for GLP-1 users doing any sustained physical activity

This is where I want to speak directly to the people I work with every day.

One of the most common things I hear from people on GLP-1 medications is some version of: "I just forget to eat." Appetite suppression is the mechanism, and for a lot of people it feels like relief after years of feeling out of control around food. I get that.

But quieted hunger cues become a real problem on a demanding physical day. Your body is working hard whether your appetite is signaling it or not. If you're hiking, walking a pilgrimage, or doing any sustained physical activity while on a GLP-1, "eat when you're hungry" is not a safe strategy.

Scheduled, proactive fueling isn't a workaround or a rule to follow reluctantly. It's the plan. Set a timer. Pack snacks that are easy to open and easy to eat on the move. Tell your hiking partner to check in with you. Treat your fuel stops as non-negotiable waypoints, the same way you'd treat a water source or a map check.

The bottom line

Owens Mayhew closes by saying that timing your nutrition isn't a small detail. It's a game changer. I'd add that it's also a form of care for yourself, and for the people hiking with you.

You don't have to be a competitive athlete to fuel like one. You just have to decide that your body is worth the same planning you give your gear list.

It's carrying you somewhere. Feed it accordingly.”

Link to the article at Backpacker Magazine

Pamela is the founder of Wandermoon Collective and a certified integrative health and wellness coach. She helps people stop living on hold and start building lives that actually feel like theirs. Her trail name is Happy Hour.

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Disclaimer: Pamela is a certified health and wellness coach, not a licensed medical professional, dietitian, or therapist. The content on this site is for educational and informational purposes only and is not intended to diagnose, treat, cure, or prevent any condition or disease. Health coaching does not replace the advice of your physician or other qualified healthcare providers. Always consult your doctor before making changes to your diet, medication, or health routine.