Hiking Hydration & Nutrition Tips from ZIPHERS

In the spirit of National Nutrition and Hydration week this month, we want to wet your whistle with some hydration and nutrition tips before you head out on your spring break hiking adventure! Hydration and nutrition are crucial aspects to consider while hiking, as they can significantly impact your performance and overall health. Here are some tips on how to stay hydrated and nourished while on a hike:

Zip Hers hiking hydration and nutrition tips


  • Drink water before you start your hike to ensure you are properly hydrated.
  • Bring enough water with you to last the entire hike. A good rule of thumb is to bring at least 2 liters of water per person for a full-day hike.
  • Take frequent sips of water throughout the hike, even if you don't feel thirsty. Dehydration can sneak up on you quickly.
  • If you're hiking in a hot climate, consider bringing electrolyte tablets or a sports drink to help replenish lost electrolytes.


Zip Hers hiking hydration & nutrition tips


  • Bring high-energy snacks such as trail mix, energy bars, and dried fruits to keep your energy levels up throughout the hike.
  • Consider packing a sandwich or other protein-rich food for a mid-hike meal.
  • Eat regularly, even if you don't feel hungry. Your body needs fuel to keep going.
  • Avoid sugary or fatty foods, as they can lead to crashes and make you feel sluggish.


Zip Hers hiking

Listening to your body and adjusting your hydration and nutrition needs is so important, but even more so when you're doing any sort of outdoor recreation or physical exercise. If you're feeling thirsty or hungry, take a break and refuel. If you're not racing the clock, pause and take a moment of gratitude while you nourish your mind, body, and soul. Remember, staying hydrated and nourished is key to having an enjoyable and safe hiking experience.
March 02, 2023 — Debbie Mercer


Julie Labrie

Julie Labrie said:

Looks great!

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