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
2 Days
USD 55 / INR 3,950/-
USD 55 / INR 3,950/-
Location : Uttarakhand
Difficulty : Easy
Best time : All Year
Difficulty : Easy
Best time : All Year
7 Days
USD 170 / INR 12,450/-
USD 170 / INR 12,450/-
Location : Uttarakhand
Difficulty : Moderate
Best time : April-May, Sept-Dec
Difficulty : Moderate
Best time : April-May, Sept-Dec
9 Days
USD 250 / INR 18,500/-
USD 250 / INR 18,500/-
Location : Uttarakhand
Difficulty : Moderate
Best time : June, Sept-Oct
Difficulty : Moderate
Best time : June, Sept-Oct
6 Days
USD 300 / INR 22,450/-
USD 300 / INR 22,450/-
Location : Arunachal Pradesh
Difficulty : Easy to Moderate
Best time : Oct-April
Difficulty : Easy to Moderate
Best time : Oct-April
7 Days
USD 205 / INR 14,950/-
USD 205 / INR 14,950/-
Location : Himachal Pradesh
Difficulty : Moderate to Difficult
Best time : May-June, Sept-Oct
Difficulty : Moderate to Difficult
Best time : May-June, Sept-Oct
6 Days
USD 310 / INR 22,450/-
USD 310 / INR 22,450/-
Location : Uttarakhand
Difficulty : Moderate to Difficult
Best time : May-Oct
Difficulty : Moderate to Difficult
Best time : May-Oct
10 Days
USD 330 / INR 23,450/-
USD 330 / INR 23,450/-
Location : Himachal Pradesh
Difficulty : Moderate to Difficult
Best time : June - Oct
Difficulty : Moderate to Difficult
Best time : June - Oct
8 Days
USD 225 / INR 16,450/-
USD 225 / INR 16,450/-
Location : Himachal Pradesh
Difficulty : Moderate to Difficult
Best time : June-Sept
Difficulty : Moderate to Difficult
Best time : June-Sept
7 Days
USD 250 / INR 18,000/-
USD 250 / INR 18,000/-
Location :
N/A
Difficulty : Moderate
Best time : December
Difficulty : Moderate
Best time : December
Related Blogs
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
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
Excited about your upcoming Himalayan trek? Don't trek the threat of Acute Mountain Sickness dampens the high. While it is quite common to experience AMS at high altitudes if not properly , there are a few things that can reduce the chances of your getting sick.
Finding your perfect pair of hiking shoes is similar to finding a perfect wedding outfit. Your shoes need to be in complete sync with your foot shape, needs, and suitable for the terrains you hike on.
Trekking is one of a kind experience and something that you may not forget throughout your life and yeah some people find trekking so enjoyable that they actually take this up as a serious profession.
If you ask me for my favorite color, favorite song or favorite food even, I’ll be embarrassed at my struggle and inability to answer. But if you ask me for my favorite state
So you have been scrolling your feed the whole summer and all you can see is people going for high altitude treks, giving an ecstatic wanderlust caption and bragging about all the
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're living on a budget but the trekker in you craves for the mountains then here are ten best Himalayan treks to explore under 15k.
Remember this nursery rhyme? Jack and Jill Went up the hill To fetch a pail of water. Jack fell down, And broke his crown, Jill came tumbling after. Do you know why Jack tumbled down that hill, in the first place? Yeah, it was probably because Jack and Jill were drunk while climbing that goddamn