Say Hello!
Sign In
What to eat before a trek
What to eat before going for a Himalayan trek for proper nutrition?
If life gives you a mountain put on your boots and hike, but is that enough? Trekking or hiking is a fun yet an adventurous sports activity. Mentally you may be all set to conquer the mountains but if you are not physically fit enough it may be exhaustive and stressful. Just the way you check your car fuel before you start your journey, it is important to fuel up your body before you start your mountainous journey.
At higher altitude, your body undergoes physiological changes to keep you going. It tries to modify or adapt physiologically when faced with hot or cold tempratures coupled with falling oxygen saturation as you climb up. Accordingly your nutrient requirement changes accompanied with metabolic adaptations.
There are few blood parameter checklists that should be checked especially if you are a first timer. Do check your Hemoglobin levels, Complete Blood Count, Lipid profile, Vitamin D levels and Blood Pressure, 20-25 days prior to going for the trek. Also, it’s always good to keep your weight in check i.e. within the BMI cut off less than 27. Your good nutritional status can help you acclimatise to changing weather conditions at higher altitudes.
Few handy tips to ensure good nutritional status prior trek:
- Trekking or hiking is a high intensity adventurous activity. Therefore, Carbohydrate loading before trek allows to maintain your glycogen stores which improves your endurance and enables you to hit the finish line. A high carbohydrate diet 4-7 days prior trek will beneficial and maintain your glycogen stores above the normal capacity.
- Indian diets are generally deficient in proteins. Good quality protein in the form of dals, nuts, curd and paneer for vegetarians should be consumed adequately where as non-vegetarians can boost themselves with eggs or lean meat.
- Micronutrient which means vitamins and minerals should be supplemented under doctors/nutritionists prescription. Also, ensuring inclusion of fruits, vegetables and nuts, milk products can help you meet your requirements.
- Maintain adequate hydration as per your body weight. Thirst is not the best indicator of hydration status. Apart from humble water, lemon water, coconut water, buttermilk can help you maintain your hydration status. Good hydration status helps in smooth journey and proper body temperature regulation. Consumption of alcohol, cold drinks, caffeinated beverages prior or during trek should be avoided.
Prep up your body before trek rather than during trek. Conditioning your body with proper diet and moderate level exercises can make your way up the slope way easier. Start preparing for the trek at least a 2 weeks prior by good dietary habits and physical activity. A combination of cardio, functional training and pranayam will do wonders and ease your path. Try incorporating these few tips into your routine and you shall surely have happy trekking days!!
by Nisha Salian
Registered Clinical Nutritionist and Certified Yoga Coach RYT (300),CDE
Founder – Healthsutra
Book a Trek with us and get a free consultation from our nutritionist.
Mail us at nutritionist_@_trekmunk.com (Without underscore)
Related Trek
13 Days
USD 880 / INR 64,000/-
USD 880 / INR 64,000/-
Location : Himachal Pradesh
Difficulty : Ultimate Difficulty
Best time : June-Oct
Difficulty : Ultimate Difficulty
Best time : June-Oct
6 Days
INR 14,000/-
Location : Kashmir
Difficulty : Moderate
Best time : July - Sept
Difficulty : Moderate
Best time : July - Sept
3 Days
INR 10/-
Location : Kashmir
Difficulty : Difficult
Best time : May-Oct
Difficulty : Difficult
Best time : May-Oct
9 Days
USD 250 / INR 18,500/-
USD 250 / INR 18,500/-
Location :
N/A
Difficulty : Easy
Best time : Nov-July
Difficulty : Easy
Best time : Nov-July
13 Days
USD 810 / INR 59,600/-
USD 810 / INR 59,600/-
Location : Ladakh
Difficulty : Difficult
Best time : July-Oct
Difficulty : Difficult
Best time : July-Oct
20 Days
USD 1600 / INR 115,000/-
USD 1600 / INR 115,000/-
Location : Uttarakhand
Difficulty : Ultimate Difficulty
Best time : May-June, Sept-Oct
Difficulty : Ultimate Difficulty
Best time : May-June, Sept-Oct
7 Days
Location : Kashmir
Difficulty : Moderate
Best time : July-Oct
Difficulty : Moderate
Best time : July-Oct
8 Days
USD 550 / INR 40,000/-
USD 550 / INR 40,000/-
Location : Ladakh
Difficulty : Moderate to Difficult
Best time : June-Oct
Difficulty : Moderate to Difficult
Best time : June-Oct
Related Blogs
You’ve planned your trip. Booked the tickets. Searched for the best accommodation. But, there’s one more thing you want to check off your list: buying the perfect camera. After all, memories need to be captured. And to get the best shot, you need the best camera.
If you’re a trekker, chances are you’ve got your heart set on the Stok Kangri trek as the ultimate Himalayan adventure. Being the highest trekkable summit in India, it is little wonder that the Stok Kangri trek height is the most appealing factor to most adventurers; 20,180 ft. above sea level. Given the stunning high
Now who would want to deny travelling to the ravishing beauty of the Himalayas, the calm winds of Ladakh or beyond the border somewhere in the alluring Mount Elbrus in Russia.
There are two kinds of families. One that will go on a movie outing to a PVR, and one that would pick up their backpacks and boots and got out to explore nature.
If you are someone who constantly feels as if the mountains are calling you, a trek to Har ki Dun can be fulfilling to a great extent. With a scenic yet not-so-explored stretch
Some places leave you contemplating about the infinitesimal position of humankind before the vast universe and its inexplicable eternal beauty. The Beas Kund Trek does just about that.
With life moving supersonic, stealing weekends to stop and enjoy life for a bit can be therapeutic. Weekend getaways are not only relaxing but are equally practical, especially for those with packed
Trekking in the Himalayas is on everybody’s bucket list, but when someone is new to trekking, the mighty Himalayas may seem too grand for a beginner, sure some trails require special training.
It is a constant-can't live indoor-can't live outdoors struggle and we, being a part of the adventure thirsty tribe, are the ones suffering the most.
From Himachal Pradesh to Kashmir and Sikkim to Uttarakhand, India is exhaustively diverse in the terrains it has to offer. Whether you prefer a short 3 days trek in the Valley of Flowers or Kedarkantha, Uttarakhand, or a longer 8 days trek in Goecha La, Sikkim, or Stok Kangri, Leh, trekking up a mountain or