Fuel up, get out!
It’s no secret that New Mexico has some of the most diverse ways to get outside in the country, offering everything from easy family hikes to endurance mountain bike rides and back country backpacking routes.
No matter how you choose to take to the outdoors, it’s important to make sure you stay on top of food and water.
No. 1 priority is to pay attention to your hydration. Start by making sure you have kept up with your hydration prior to hitting the trail.
You’ll want to make sure you have adequate water packed in bottles or a hydration bladder to carry in your pack. For easier hikes, you should plan on approximately 1/2 liter of water per hour. For more strenuous hikes or in warmer conditions, you should increase that to one liter per hour. Those are general guidelines that you should adjust according to personal experience (remember to consult the color of your urine to quickly assess hydration status).
You’ll also want to make sure you’re properly fueled for your treks. In your meal planning, break it down into before, during and after:
Some picks that fit the needed mix of carbs and protein include:
- Peanut butter and banana sandwich on whole wheat bread
- Greek yogurt and fruit
- An apple and peanut butter
- A handful of nuts and raisins
For longer hikes – especially ones that overlap meal times – you’ll need a more robust supply.
Stick to foods that don’t need to be refrigerated. Or freeze foods overnight to be defrosted by the time you want to eat.
- Beef jerky or other dried meats
- Tuna in a pouch with whole grain crackers
- Packaged bar, such as Oatmega or RX
- An 8-ounce smoothie made from Greek yogurt and fresh fruit
- Turkey on a whole grain wrap with veggies
- Yogurt with berries
- Oatmeal and berries
Join us for a mini-seminar on fuel for the trail and for your workouts on April 28, 8 a.m. at Elevate.
Elevate – Performance | Health | Wellness. We’re a fitness facility based in Albuquerque, New Mexico specializing in science-backed training, community building and a love of movement. More info at elevatephw.com