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
4 Days
USD 335 / INR 25,000/-
USD 335 / INR 25,000/-
Location :
N/A
Difficulty : Easy
Best time : Nov-Dec
Difficulty : Easy
Best time : Nov-Dec
18 Days
USD 1200 / INR 85,000/-
USD 1200 / INR 85,000/-
Location : Nepal
Difficulty : Difficult
Best time : March-May, Sept-Oct
Difficulty : Difficult
Best time : March-May, Sept-Oct
5 Days
USD 400 / INR 25,000/-
USD 400 / INR 25,000/-
Location : Himachal Pradesh
Difficulty : Moderate
Best time : June-Oct
Difficulty : Moderate
Best time : June-Oct
13 Days
USD 1030 / INR 75,000/-
USD 1030 / INR 75,000/-
Location : Himachal Pradesh
Difficulty : Difficult
Best time : May-Oct
Difficulty : Difficult
Best time : May-Oct
7 Days
USD 480 / INR 34,500/-
USD 480 / INR 34,500/-
Location : Ladakh
Difficulty : Moderate to Difficult
Best time : July-Oct
Difficulty : Moderate to Difficult
Best time : July-Oct
11 Days
USD 620 / INR 44,150/-
USD 620 / INR 44,150/-
Location : Ladakh
Difficulty : Moderate to Difficult
Best time : June-Oct
Difficulty : Moderate to Difficult
Best time : June-Oct
8 Days
USD 750 / INR 55,000/-
USD 750 / INR 55,000/-
Location : Ladakh
Difficulty : Easy
Best time : Jan-March
Difficulty : Easy
Best time : Jan-March
4 Days
USD 180 / INR 13,150/-
USD 180 / INR 13,150/-
Location : Kashmir
Difficulty : Moderate
Best time : Aug-Sept.
Difficulty : Moderate
Best time : Aug-Sept.
6 Days
USD 120 / INR 9,500/-
USD 120 / INR 9,500/-
Location : Uttarakhand
Difficulty : Easy
Best time : Oct-April
Difficulty : Easy
Best time : Oct-April
8 Days
USD 220 / INR 15,450/-
USD 220 / INR 15,450/-
Location : Uttarakhand
Difficulty : Moderate to Difficult
Best time : May-June, Sept-Oct
Difficulty : Moderate to Difficult
Best time : May-June, Sept-Oct
Related Blogs
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.
The majority of Himalayan treks in India are enclosed in the northern part of the Himalayas which makes it difficult for the people living in the eastern region to avail it.
The importance of a pair of trekking shoes to a traveler is no less than of that a knife to a butcher. You need to have your equipment perfect for a perfect experience.
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
Nature is an exhilarating place to be in. It's wilderness, beauty, and simplicity is breathtaking and mountains are simply one of it's most exquisite aspects ever, this is one of the primary
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.
If there’s one Himalayan trek that can be found on every trekker’s bucket list, it’s the Stok Kangri trek, being the highest treatable summit in India, closely followed by the Kanamo peak in Spiti. Stok Kangri is a mountain peak resting at 20,180ft. (Which is higher than the highest mountains in Europe and Africa!), housed
Altitude sickness or acute mountain sickness is a condition in which a group of symptoms can afflict altogether when you ascend to a high altitude at a rapid pace. We should have complete knowledge ab
Are travel-pangs a real thing? I am going to double-root, make a lot of noise and scream at the top of my lungs in affirmation. Of course, they are! They are as real as humans and there is absolutely
Ben Huberman quoted- "The COVID-19 pandemic has brought entire countries to a halt, but our need to connect with others and find resources and communities online has not gone away