Eating while hiking or bivouacking: what food to bring

- Hikers need between3000 and 4000 calories per day of hiking. This varies depending on your height and weight. This is a large range and should be adapted according to the weather conditions (if it is cold, you will need more energy). You need to eat enough to recover well at the end of the day and to avoid energy crashes during the walk.

- You will need to have calories from a range of different food groups: 50–60% carbohydrates (e.g. wheat, pasta, pulses, etc.), 30–40% fats (e.g. oil seeds, such as walnuts, almonds, hazelnuts, etc.), 15–30% protein (e.g. eggs, chicken, beef, pulses, cereals, etc.).
Of course, these are estimates and a breakdown that only apply to days of intense activity.
Don’t forget about carbohydrates and fatty acids (a category of fats) to give you energy throughout the day.

- We recommend carrying 3 litres of water with youboth for your own consumption and to rehydrate your food.

The day before you leave for your hike, eat a starchy dish (pasta, rice, etc.) to have a small reserve of energy on the day.
During your hiking trip, stick to a routine of eating three meals per day. Eat relatively light at lunchtime to avoid digestive fatigue. However, the evening at the bivouac is your time to recover, so listen to your body and eat as much as you want.
During the day, you may feel hungry or lack energy. Having snacks with you will be very helpful. Choose something that will make you feel good, like an energy bar or dried fruit. You can get your energy back and it is always comforting after an intense effort.

If you are going hiking alone, you need to make sure you have enough food for the whole day. You might be wondering: why do hikers love freeze-dried food so much and why do you recommend it?

Making freeze-dried food is a  complex process, and it has its advantages and disadvantages.

. We recommend it because it is lightweight and compact, it provides a lot of energy, it is easy to use and there is a wide variety of dishes available!

Quick-fire: What is freeze-dried food?

If you leave for a night in a bivouac, (2 days of hiking) you’ll have had breakfast before departure, you will need:   1 breakfast, 2 lunches, 1 dinner, 2 desserts + snacks (cereal bars, dried fruit, fruit pastes, etc.)

Suggested shopping list:

Breakfast: muesli with raisins + coffee or tea

Lunch: Vegetable couscous / chicken curry with rice

Dinner: Bolognaise pasta

Dessert: Raspberry crumble / Vanilla rice pudding

Snacks: cereal bars

The number of desserts depends on your appetite and how much you like sweet things. Generally, at least one is recommended for the evening to make sure you get the right amount of calories. Don't hesitate to take more snacks than you need to make sure you have enough to eat throughout the day.

For those on a budget,
there are some lighter alternatives, such as ready-made Chinese noodles or soups that come in sachets. However, these options will not cover your nutritional needs. You can take some dried meat for a good protein supplement.