Nutrition is a major factor in hiking
When nature calls the name of an avid hiker, the last thing on his or her mind is what to eat while reaching the summit. Nutrition should be a top priority.
“Hiking requires fuel, just like any other athletic event,” said Janet Anderson, clinical associate professor of the dietetics program at Utah State University.
She feels the most important nutrient hikers need, especially in summer heat, is water.
“Water is the ideal nutrient,” she said. “By the time you’re thirsty, a lack of water has already affected you negatively.”
A good rule of thumb for water consumption is one cup of fluid every 15 minutes if a hike is longer than 90 minutes, Anderson said. Sports drinks are also acceptable sources of fluid on hikes if a hiker finds them palatable.
A hiker must perform on more than water alone. Nutrition decisions become complicated when trying to find foods that are both compact and nutrient-packed. Carbohydrates are the next important nutrient after water, Anderson said.
“Carbohydrates fuel the majority of exercise,” she said.
She advises hiking enthusiasts to find low-fat, dry foods that will not spoil, such as low-fat granola, dried fruits, bagels or trail mixes. Small juice packs are also easy to carry and consume quickly.
Be aware when packing snacks, they are worth their weight in nutrients. Foods that seem to fill but are mostly fluff, such as Ramen noodles, instant white rice and instant oatmeal, have been over-processed and stripped of their nutrients Anderson said.
According to outdoor Web site www.gorp.com, “Although it is okay to supplement or mix filler items … into your dietary regimen, do not solely rely on them as a main course. It’s better to pack out fresh foods and carry more weight than starve your body of the nutrients it needs and deserves. You’ll get more energy from unprocessed foods and whole grains.”
One misconception many hikers hold is that many foods are “quick energy,” such as sports bars and drinks. Anderson said “quick energy” is a myth because only activities like sprinting use immediately-consumed carbohydrates for fuel.
Lower-intensity and endurance activities, such as hiking, use stored protein, carbohydrates and fat for fuel. The best way for athletes to perform effectively on the trail, she said, is to keep a balance of 60 percent carbohydrates, 10 to 15 percent proteins and 25 to 30 percent fats daily. This stores the nutrients in the muscles.
While carbohydrates are easy to eat for most, diabetics may be wary of such starchy snacks. Web site www.backpacker.com offers several tips to allow those with diabetes to explore the great outdoors without much extra effort.
“With proper education and within the context of healthy eating, a person with diabetes can eat anything a non-diabetic eats,” said Karen Chalmers, registered dietitian on www.backpacker.com.
Although there is no special “diabetic diet”, these tips should be of help.
•Find a registered dietitian to plan an individualized diet.
•Ration carbohydrates through the day to keep levels from going too high or too low while hiking.
•Always carry a low-fat, high-carbohydrate snack for quick treatment of low blood sugar.
•Don’t focus on carbohydrates while leaving out fats, proteins and total calories. Try to maintain healthy weight.
•Remember to test your blood sugar frequently.