Day Hiking: What’s in my pack
Summer is a short season in Jackson Hole, and I often find it difficult to choose between outdoor activities (mountain biking has been prioritized over hiking and climbing this year). With that being said, long day hikes are such a fantastic way to spend quality time in the mountains and be active at the same time. One my friends and I hiked/climbed the Middle Teton for my birthday, and the experience reminded me why I love day hikes so much. Small steps and a consistent pace can lead you somewhere you never could have imagined, and I personally feel an overwhelming sense of peace and calm when I escape from the summer crowds. The views are usually amazing as well. Before any hiking adventure, I prepare my day pack the night before to prevent scrambling around the apartment in the morning. My goal is always to eat real food first over bars, gels, or other nutrition products. My body tends to handle real, whole foods better, and I’ve learned this throughout the years by trying different foods and products on the trails. Below you’ll find the kinds of foods I take with me as well as non-food items that are essential to my hikes.
Fuel sources I bring with me:
Dried fruit and/or fresh fruit
Lately I’ve been loving dried mangoes and medjool dates
Simple carbohydrates for quick energy
Trail mix
I usually make my own, and it includes a blend of nuts, pumpkin seeds, dried fruit, and sometimes Annie’s Bunny Grahams
Nuts provide unsaturated fat to promote satiety, pumpkin seeds are a great source of fiber and micronutrients, Annie’s Bunny Grahams just taste good (joy factor here; I like to take food I enjoy)
Outside of athletic activities, I don’t eat pretzels. But I do like them for mountain bike rides and hikes. This particular brand tastes good and a salty snack is an effective way to hydrate with food
Easily digestible source of carbohydrate, sodium for electrolyte replacement
Summit Sando (sandwich for the summit or halfway mark of the hike)
If I’m bringing a sandwich from home, I will make a peanut butter, honey, cinnamon, and banana sandwich on whole wheat bread and wrap it in foil
It is nice to support local shops, especially during COVID-19, and my two favorite for summit sandos are Creekside Market and Deli and Pearl Street Bagels
My favorite sandwich at Creekside is the Turkey Club on 6” whole wheat bread, grilled. I also sub pepper jack cheese instead of swiss cheese (taste preference), sub spicy mustard and horseradish over mayonnaise.
Pearl Street Bagels favorites of mine include the cinnamon raisin bagel with peanut butter and honey, everything bagel with lox cream cheese, red onions, and sprouts, or the seven grain bagel with any topping depending on if I want something sweet or savory.
Homemade sports drink and 3L of water in my hydration reservoir
The importance of hydration during the hot summer months cannot be underestimated, and if I am going to be active for more than 1 hour, you can bet money that I will have some sort of food or drink with me designed to prevent dehydration. There are so many products on the market specifically designed for replacing the electrolytes you lose in sweat (sodium, calcium, magnesium, and potassium) and many products provide a little energy (carbohydrates) as well. I have tried a handful of products, but the easiest way I like to rehydrate on trails is with a homemade version of a sports drink. Here’s a simple recipe you can follow if you’d like to make your own as well:
8 ounces of 100% fruit juice
1/2 tsp of salt
dilute the mixture with water and add ice if the bottle is insulated (I find it refreshing to have a cold drink on hot hikes or bike rides)
The bottle I use for this recipe is 32 ounces, but there are other recipes that use other bottle sizes.
Backup snacks
These usually stay in my bag and are there in case I or one of my friends run out of food
Kate’s Real Food Bars (my favorites are the Tram Bar and the Grizzly Bar), RX Nut Butter single packets
Non-food items in my day pack:
Sunscreen (30 SPF or higher) and lip balm with SPF
Bear Spray
Bug Spray
Therm-a-Rest Z-seat (I can’t recommend this thing enough!)
Thin layer for warmth or wind protection
Rain jacket
Bandana or small towel to wipe off sweat when it gets in my eyes
Headlamp
Extra pair of socks in case I have to cross a stream and one pair gets wet
Small first-aid kit
A map of the area I’m exploring
My nutrition goals for day hikes are to maintain my body weight and energy during low-intensity activity over longer durations, and eating foods my body can tolerate and remaining hydrated are the major components of my fueling strategy for this kind of activity. Also, I have recently added 1-2 morning fasted hikes into my weekly routine to promote fat adaptation for longer, more strenuous days in the mountains. If you are unsure about the mechanisms behind fat adaptation or would just like to learn more, I recommend checking out Uphill Athlete and listening to this podcast episode I’ve linked below with Rebecca Dent, a fellow dietitian based in Chamonix.
Again, day hikes are awesome. Remember to stay safe, avoid hiking alone if possible, bring enough food and water, give wildlife space since it’s their home, leave no trace, and respect the area of nature you’re exploring.
