Hiking in hot weather can be tiring as you body struggles with the heat. You will lose different nutrients than if you were hiking in cold weather, and certain foods will spoil faster in the heat, so you should take different foods for hiking in hot weather.

First you will be sweating much more, this means not only the loss of water, but many of the electrolytes that the water will transport. Sodium is the main one and thus, one of the best groups of foods are those containing high salts. Check out many of the nut mixtures such as salted peanuts and cashews; they will also have several other minerals that your body will crave. If you are allergic to nuts, corn chips and potato chips are also good, but get the regular and not the sodium free!

Granola bars and trail mixes also have plenty of sodium and potassium, usually mixed with either honey or molasses. This will provide carbohydrates to replace the energy that you are using. Another good source of carbs is apples, fresh are best but dried apple or other dehydrated fruits are quite tasty as well. Check out Banana or Plantain Chips, Papaya Chips or Raisons!

Why is everything being suggested dry? Because this is hiking in the heat! Things rot much faster in warm temperature and this not only ruins palatability and looks (there is nothing more gross than a black, squished banana in your backpack), but nutrient quality as well. Also with meats and cheeses, the bacteria can start to produce toxins and this is not good; with fats they go rancid and not only taste bad, but are equally toxic. Your body is already producing enough toxins during the hike!

You want protein in your hiking diet? Why not try something such as marmite/vegemite on dried toast (There is a product pre-made of this known as "twixt"). This is a yeast extract that is salt preserved and quite tasty to some people. There are also several commercial protein bars available.

When hiking, avoid taking foods made with meats and cheeses or mayonnaise on the hike, avoid soft fruits that bruise easily or rot quickly. Dried foods will last longer and are generally higher in electrolytes, which you body needs. If you find that you burn a lot of calories and need more energy, still avoid fatty foods and think about sweets (unless you are diabetic). Jelly beans are my favorite and they carry easily, with no problem of bruising or spoiling!

Learn more about this author, James Johnson.
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