Food and Drink for Hillwalking
When you’re out in the mountains – hiking, climbing, or mountaineering, your body is working hard. Physical exertion, environmental conditions and constant decision-making demands a lot of energy.
To perform at your best, it’s really important to have a good nutrition and hydration strategy for your day.
This blog will, hopefully, help you plan your food and drink through a day in the hills making sure you stay energised, focused, and hydrated on mountain adventures.

Planning Food and Drink for a Day in Hills
We start planning for the day ahead the night before – if we’re heading into the mountains the next day we’ll make sure we eat well the night before – carbs, fats and proteins.
On the day, before you head out, take the time to think about your food and drink for the day. A well-thought-out strategy can make a big difference in your energy levels, mental capacity, performance and (importantly) enjoyment.
Start Hydrated when you go Hill Walking
Begin your day hydrated. Check the colour of your wee – it should be clear to pale yellow, which means you’re reasonably well hydrated.
At breakfast, drink at least 500ml of water with an electrolyte tablet containing 200-500mg of sodium. This will help replenish electrolytes lost through sweat and prepares your body for the day ahead.
You could also drink 500 ml of protein shake made with water – protein calories are harder to take on board during a hill day and the extra fluid will help you hydrate.
Sometime we feel like we’re ‘sloshing’ when we leave the house but we’d prefer to have an extra wee on the hill than risk being dehydrated.
Being dehydrated on the hill feels RUBBISH.

Fuel Up with a Balanced Breakfast for Hillwalking
Your breakfast should be rich in carbohydrates, combined with a mix of protein and healthy fats. Things like…
- Carbohydrates: Oats, muesli, wholegrain toast
- Protein: Eggs, Greek yoghurt, protein shakes
- Fats: Nuts, seeds, nut butters
- Fruit: Bananas, berries, or dried fruit
This combo provides good sustained energy and helps prevent energy fade early in the day. The carbs and fruit are relatively quick to break down – so you’ll have energy as you start walking.

Plan Hill Walking Food Throughout the Day
We (Owen and Emma) burn approx 450 calories an hour when we’re stomping around in the hills. So, a 5 hour day could mean an ‘active calorie burn’ of 2,250 calories ON TOP of what we’d normally burn in a day.
Refuelling is really, really important. Tired, grumpy, hillwalking buddies are no fun.
Hourly Snacking Strategy
For every hour of activity, aim to consume one carbohydrate-based snack of approx 200 calories and 200-300 ml of fluid. Here’s how to break it down:
- Carbohydrate Snacks: Energy bars, dried fruit, malt loaf, flapjack
- Fluids: Carry a mix of water and sports drinks (500 – 1000 ml) each
- ‘Top Up’: A pocket bag of trail mix, or sweets, or chunks of flapjack can really help – we sometimes smash a few jelly babies before a big climb.
Exclude the first and last hour of your day from your snacking plan – If your hill day lasts six hours, plan for four proper snacks
Midday Fuel – Lunch in the Mountains
Around midday, have a more substantial snack break, like a sandwich or a protein and carbohydrate bar, it’ll help maintain energy levels and keep you going for the rest of the day.
Some people go light on lunch – they prefer little and often all day long, sometimes a bigger lunch can make you feel a bit less nimble.
Some people go bigger on lunch – they might need the break and the calories, do what works for you, try different things.

Fuelling Options for a Day in the Mountains
Carbohydrate – Hillwalking Food
Carbohydrates are your primary energy source during physical activity. Opt for easy-to-digest options like…
- Energy Bars: Clif bars, Nature Valley, or homemade granola bars
- Proper Food: Sandwiches, trail mix, or flapjack
- Quick Energy: Jelly sweets, dried fruit, or energy gels
Protein and Fats – Hillwalking Food
While not ‘immediate ‘instant’ energy sources, protein and fats are essential for recovery and a bit of variety. Things like…
- Protein: Jerky, hard boiled eggs, or chunks of cheese
- Fats: Nuts, seeds, nut butter
- Protein + Fat Combo: homemade nut butter + protein powder balls.

Electrolytes and Sports Drinks for Hillwalking
Electrolytes for Hillwalking
Electrolytes help maintain fluid balance and prevent dehydration. Things like.
- Tablets/Powders: Nuun, Precision Fuel & Hydration, Bulk Electrolytes
- DIY Option: Add a pinch of salt to water with a splash of fruit juice
Sports Drinks for Hillwalking
Sports drinks provide carbohydrates and electrolytes. Aim for 30-60g of carbohydrates per serving. Examples include:
- Brands: Torq, High 5, SIS, Mountain Fuel
- Homemade Recipes:
- 250ml fruit juice + 250ml water + pinch of salt
- 500ml water + 40ml maple syrup + 60ml orange juice + pinch of salt

Recovery Strategy After a Big Day in the Mountains
After a demanding day, your body needs to recover. Start refueling as soon as you’re off the mountain:
- Drink 500ml of water with electrolytes.
- Eat a recovery snack combining carbohydrates and protein, things like…
- A recovery/ protein shake
- A glass of milk or chocolate milk
- Yogurt with fruit
Rehydrate steadily until your evening meal, make sure you’re ready for the next day.

Pro Nutrition Top Tips for a Day in the Mountains
- Start Hydrated: Drink plenty of water before setting off and include electrolytes.
- Snack Regularly: Don’t wait until you’re hungry or thirsty.
- Easy Access: Keep snacks and fluids within reach, pockets or bum bag.
- Use Breaks Wisely: Utilise changing clothing layers or planned stops to refuel.
- Recover Immediately: Have a recovery snack ready to go.

AQs about Eating the Right Food and Staying Hydrated in the Mountains
How much water should I drink during a day in the mountains?
Aim for 200-300ml of fluid per hour of movement. Start the day well-hydrated and include electrolytes in your water.
What are the best snacks to take to the mountains?
Carbohydrate-rich snacks like energy bars, dried fruit, trail mix, and jelly sweets are ideal. For a substantial option, consider sandwiches or wraps.
Why are electrolytes important during mountain activities?
Electrolytes help replenish sodium lost through sweat, aiding hydration and preventing cramps.
What’s a good recovery meal after a mountain day?
A recovery shake or real food like yogurt with fruit, a protein-rich sandwich, or chocolate milk works well to replenish carbs, protein, and fluids.
Can I make my own sports drink for Hill Walking?
Yes. Mix water with fruit juice, honey, and a pinch of salt for an effective homemade option.

By creating a strategy and having a plan, you’ll be better equipped to tackle the physical and mental challenges of adventures in the mountains.
Proper nutrition and hydration not only enhance your performance but also make your experience more enjoyable and safe.
Wild Wales in North Wales
Wild Wales helps people have brilliant adventures in North Wales.
We specialise in Mountain Walking and Wild Swimming.
Here’s a link to our Swim Retreats: https://shorturl.at/klt1W
Here’s a link to our single day adventures, Mountain Walking and Swimming: https://shorturl.at/LxA2S
