Many beginners run out of steam halfway, not because they're unfit, but because they haven't eaten or drunk enough. In the mountains the body burns a lot of energy and needs regular fuel.
Before the hike
- Have a balanced dinner the night before, with starches such as rice, pasta or bread.
- Don't set off without breakfast: bread, eggs, dates, tea or coffee.
- Drink two glasses of water before you start walking.
While walking
The rule: eat little and often. A snack every hour is better than one big meal. Good options:
- Dates and dried fruit: quick, lightweight energy.
- Almonds and walnuts: longer-lasting energy.
- Bread with cheese or olive oil.
- Oranges or apples on hot days.
Water
Count on about half a litre per hour of walking, more in the heat. Drink small sips regularly. Don't drink from springs unless you're sure they're safe, or use purification tablets or a filter bottle.
After the hike
Drink, replace your salts and eat a meal rich in protein and starch. It helps your muscles recover for the next day.