Like humans across the globe, walking and hiking are by far two of my favorite pasttimes. I actually have a bit of a love affair with hiking, long distance walking and competitive walking. Along the way I have learned some very valuable lessons to make it more fun by properly fueling my body. I learned this the hard way (which seems to be the way I learn most things) and I’d like to save you the disappointment of your body kicking out though your mind wants to keep going.
Eating the right foods is important both before you start and again during activity. Your body works much like that of your motor vehicle: in order to operate properly it must be kept fueled like an exotic sports car (not that I am anything like a sports car – I am far more like a sedan, built for comfort not for speed), so give it the right fuel. Knowing what to eat, when to eat, and how often to eat is an important part of developing your walking routine. Even if you do not walk for than 20 minutes a day or are walking to lose weight, you still need to pay attention to what you put into your body. Naturally, if you intend to do any distance walking (more than an hour or 4 miles) you’ll need to adjust how much food and water you put in your system.
Eat the right things
As for the right things to eat, focus on energy producing food, not just extra servings of desert. You can certainly reward yourself occasionally with a little desert (even if you are trying to lose weight, by walking you can splurge in moderation), but you’ll want to focus on fuel, also known as carbohydrates. I realize that those of you who are following Dr. Adkins diet will think that this advice is counterproductive. While you need to keep in mind that too many carbs will turn into fat, you do need to include some carbs in your diet if you plan to walk distances regularly.
The trick here is knowing when enough is enough. A good rule is to eat an average size portion of carbs the night before a good length walk or hike but unless you are planning to walk a half marathon or a full marathon it is a good idea to stay away from seconds. On the evening before an extra long walk of 10 miles or more, you should do what is known as “carbo loading.” This means eating several portions of carbs such as pasta and potatoes. Many marathons will host pasta dinners the night before the event.
Your schedule will obviously play a factor on what you eat before you walk. If you plan to walk in the morning, it is a good idea to eat some fruit or a bowl of nutritious cereal (fruity Pebbles does not qualify) before walking. While I always enjoy a nice short walk after dinner, I do not recommend that you necessarily arrange your walking schedule this way. It is not a good idea to do any strenuous activity after eating a large meal. On the other hand, this can be a great way to keep you from eating more than you really need, and walking after eating normal portions will help your digestive system.
When walking, it is important that you keep yourself both nourished and refreshed. Walking for too long without food or water can cause dehydration, a serious downer to a plan for a long walk. When this happens, you will first feel more effort going into the activity, followed by a headache, reduced judgement and reaction time. If you stay dehydrated, you will then experience nausea and are risking heat stress and even death.
The irony is that despite an increased need for fluid and fuel, exercise suppresses thirst and hunger. Knowing this, I made a basic rule for myself that I follow regardless of whether I think it seems important at the time. I remind myself to take a drink every 15-20 minutes and eat something at least once every two hours at a minimum.
Whenever walking for an hour or more, I will take along a small bottle of electrolyte sports drink. If I am hiking for several hours, I will carry a Camelback (a small back pack designed to hold liquid) with a sports drink in it. I realize that Adam Sandler in the movie Water Boy might disagree with me, but many studies have shown that sports drinks help avoid the above dehydration symptoms better than plain water in strenuous exercise.
Snacking while walking
Your body needs more liquid than it does solid food, particularly during strenuous activity. Also, the heat will drain your body of all vital liquids
(even if it’s cold outside, you are producing heat!). However, snacks are equally as important. Snacking during a long distance walk or hike should provide you with the proper nourishment. Bring something packed with energy for your journey.
You could carry protein bars or trail mix. Trail mix is also known as GORP for Gobs of Raw Protein or Good Old Raisins and Peanuts. This snack is easy to make, inexpensive, portable, and won’t perish for a long time. There are numerous pre-made versions out there for trail mix, but watch that not all of them are actually hiking friendly. Look for protein, carbohydrates, sugar for an instant boost and salt, which will make you want to drink more.
To make the most basic GORP, mix together the following in a large bowl:
1 lg. jar peanuts
1 (6 oz.) pkg. chocolate chips
1 sm. pkg. raisins
You may add whatever you like but keep the outside temperature in mind to avoid a goopy mess. Dried fruit, coconut, pretzels, and m&m’s are all tasty additions. Peanut butter is great during the cooler months. Then just scoop portions individually into sandwich bags and off you go.
Another snack I like to carry is power jelly beans, but I find they are getting harder to find. These chewy snacks are sweet, but also provide an equal amount of protein as most bars.
The important thing to keep in mind is to bring enough food and water to last you the duration of the trip. It’s a good idea to carry more than you will think you’ll need when hiking in unfamiliar areas. You don’t want to risk the chance of getting lost and not have any nourishment to help you survive. Also, pay attention to your water supply. A new hiker has a tendency to drink all their water before finishing a long hike. Better yet, bring all the water you could possibly want to drink on your outing, plus a few cups until you know your own needs.
Now go out and have some fun with the activity our bodies are most perfectly designed for!
About the author: Retired Air Force Master Sergeant and father of 5, Oz “The Beach walker” Shulver, lives a stone’s throw away from the sand of Myrtle Beach, SC. His passions include beach combing, golf, bikes, cooking and cavorting with his two grand children. Read more from this author
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