10 Best Snacks For Hiking In Hot Weather (+Bonus)
Although sunny days are ideal for lacing up your boots and venturing out in search of an alpine lake, a mountain summit, or a dramatic slot canyon, the sun can also bring intense heat. If you do not properly manage your fluid and energy levels, you risk becoming dehydrated and fatigued, turning your enjoyable day into a harsh and potentially hazardous one.
One critical approach to avoid weariness and dehydration while hiking in hot weather is to bring along properly chosen snacks that refill your body with much-needed fluids, electrolytes, and energy. With that in mind, here are the 10 best snacks for hiking in hot weather.
1. Trail Mix
Trail mix is perhaps the most famous hiking snack of all time, and no list of the greatest snacks to take on a trek would be complete without it. While the specific nuts and dried fruits used in trail mix vary, it often contains a combination of nuts, legumes, dried fruits, and, of course, candies.
This lovely hiking snack is an excellent source of carbs, fat, and protein. Nuts and seeds are abundant in unsaturated fats, which offer energy, and also include plant proteins, which assist in muscle repair. Dried fruits are an excellent source of fast-digesting carbs that aid in glycogen replenishment.
Due to its energy-boosting properties, portability, and nutritional content, trail mix is one snack you should probably pack first in your hiking bag.
Bananas provide an instant surge of energy and will keep you hiking for a long period. They are one of the easiest fruits to keep and are high in energy, making them an ideal fresh fruit choice. As you presumably already know, bananas are high in natural sugar, which is required while you’re on the go for hours at a time in hot weather.
Hiking in hot weather will undoubtedly cause you to sweat profusely. Additionally, bananas are high in potassium, an electrolyte that is lost through perspiration. Replacing potassium is critical for maintaining proper hydration levels after hard activity.
Unlike many other snacks, which tend to have a sugary taste, beef jerky’s salty flavor can be a welcome contrast.
Yes, beef jerky is an excellent hiking companion. It’s lightweight and protein-rich.
Protein is good for your body and provides an energy boost while also satisfying hunger rapidly. It helps replenish your muscles, and the protein can help keep your blood sugar at a healthy level during your journey.
Beef jerky’s salt content is actually useful for hiking since it assists with hydration management.
This is because salt aids in the replacement of electrolytes lost through sweating. Jerkies are best consumed in small amounts with plenty of water.
4. Nut Butter
Nut butter, which is high in protein and delicious, is gaining popularity as a must-pack item for hikes. It is practical, low-maintenance, and won’t take up much space or weight in your bag (which, as you know, is essential). Additionally, the realm of nut butter is much larger than peanut butter. You can choose between cashew, almond, walnut, and other nuts. Some nut butter comes in delightful tastes, such as chocolate or coffee.
The fat and protein in the nut butter will help you feel full and provide you with the necessary calories and energy. By nibbling on nut butter, you will replenish your long-term energy stores and remain active throughout the day.
5. Fresh Veggies
While fresh vegetables may not give you expected bursts of energy because of their low calorie-to-weight ratio, for a short day’s trek, they can be incredibly refreshing and hydrating. Fresh veggies are rich in vitamins and antioxidants that can enhance your metabolism, prevent indigestion, and boost immunity. They also offer you that fresh taste and extra dosage of hydration you need during a hot weather trip.
You may cut up your favorite veggies and mix them with some spices for flavor.
Carrots and broccoli are fantastic nutrient-rich options to add to your day’s hiking supplies. Cucumbers, bell peppers, and celery have a high water content, ensuring you get an extra burst of hydration at the same time.
6. Energy Bars
Energy and protein bars will provide you with protein and carbohydrate snacks in convenient, tiny packets. Few things evoke the sensation of “hiking” quite like breaking open an energy bar at the crest of a sweaty tiring trek and munching on it while taking in the view.
Numerous products and flavors are made by various companies. However, a typical energy bar weighs between 30 and 50 g and contains the three primary energy sources in food. You get approximately;
- 200–300 calories
- 3–9 g fat
- 7–15 g protein
- 20–40 g carbs
Make sure to include a couple of energy bars in your backpack the next time you go on a hike! When you become fatigued, it undoubtedly supplies the required sustenance for your muscles.
7. Granola Bars
There are so many things to love about granola: rolled oats, almonds, puffed rice, and a touch of sweetness.
Granola should be one of the first items you pack on a trek due to its nutritional value, lightweight, high-calorie content, and ease of storage.
Granola is an excellent source of protein, carbs, and other nutrients such as iron and vitamin E, all compressed into a crunchy, tasty snack bar.
This snack guarantees that you have sufficient energy for your hike. One final point. If you wish to avoid unnecessary additives or sugar, you may prepare your own. It’s simple to create and you can fill it with whatever combination of ingredients you choose.
8. Dried Fruits
Dried fruit delivers essential carbohydrates that enable you to continue climbing even when you’re exhausted. They are abundant in vitamins and carbs (which are crucial for quick energy) but lacking in fat and protein. Dried fruit is more portable and lasts longer than fresh fruit while retaining the majority of the nutritional value of fresh fruit.
You should keep dried mango (my favorite), apples, or raisins conveniently stored in the waistband of your pack. This way, if you begin to tire, you should snack on them for a quick sugar boost.
Nuts are another excellent source of protein. Nuts and seeds are very portable, and there are several varieties. Your fatigued muscles will undoubtedly thank you once you consume a handful of cashews, or munch some pumpkin seeds.
Nuts are convenient to eat on the move and are tiny enough to not take up too much space or weight in your bag. They contain enough nutritious fats, carbs, and protein to keep you strong and energized throughout the day. Additionally, they offer an excellent calorie-to-serving-size ratio.
10. Tuna Packets
Tuna packets are excellent hiking snacks. Carrying this snack provides the perfect excuse to pause, sit, and enjoy the scenery while indulging in the delectable energy-boosting tuna.
Tuna packs have become so small and convenient that they make an excellent trail lunch.
Consuming tuna is an excellent strategy to guarantee you receive enough protein and potassium when hiking and to avoid nibbling on sugary products the whole day. It is abundant in potassium (which, as you probably already know, is lost via sweating) and vitamin B, which helps your body manage its energy levels by digesting carbohydrate and protein storage.
Bonus: Don’t Forget the Water!
Snacks that give you energy are essential during a hike – but getting hydrated by water is more important, especially in hot weather.
So while you take care of the snacks, don’t forget to put enough water bottles in your backpack. It’s always better to have too much than too little water while hiking.
Further reading: How much water should I drink while hiking?
Conclusion: 10 Best Snacks for Hiking in Hot Weather
There you have it. Ten of the best snacks for hiking in hot weather. Now that you are familiar with refreshing snacks that will keep you fueled and energized while on a hot hike, it is time to get out there and enjoy yourself!