Packing for a backpacking trip is an art of balancing weight and necessity, and nowhere is this more critical than with your food supply. Imagine the bewildered look of the cashier as they scan your individual items: protein bars galore, packets of peanut butter in bulk, and tuna pouches in every flavor imaginable. Variety is key when you’re miles from civilization, and bulk buying just doesn’t cut it. Planning your Food For Backpacking is crucial not just for sustenance, but for morale and energy levels on the trail.
When you’re prepping for a thru-hike or even a weekend adventure, several factors come into play: calorie intake, nutritional balance, food variety to combat trail fatigue, and pack weight. Understanding your body’s energy needs and your personal preferences is the first step to crafting a backpacking food strategy that will keep you energized and happy on your journey. It’s not just about stuffing your pack; it’s about smart fueling for the miles ahead.
Calculating Your Calorie Needs for Backpacking
To figure out how much food to bring, you first need to estimate your calorie expenditure. This isn’t a day at the office; backpacking is physically demanding, and your body will require significantly more fuel. Your total calorie needs depend on a mix of personal factors including your basal metabolic rate (BMR), your activity level, the intensity of the trail, your pack weight, and even the altitude and weather conditions.
Your Basal Metabolic Rate is the baseline number of calories your body burns at rest, just to keep you alive. You can estimate it using these formulas:
- For Women: BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) – (4.68 x age in years)
- For Men: BMR = 66 + (6.25 x weight in pounds) + (12.7 x height in inches) – (6.76 x age in years)
For instance, a 30-year-old woman who is 5’5” and weighs 150 pounds would have a BMR of approximately 1,470 calories.
However, backpacking burns way more than your BMR. Depending on the terrain and your exertion, you could easily burn 300 to 500 calories per hour while backpacking. For a full day of hiking, this could mean you’re burning upwards of 3,000 to 5,000 calories or even more!
It’s tempting to just pack as much food as possible, but weight is a major concern in backpacking. This is where shakedown hikes become invaluable. What you think you need and what you can realistically eat might be very different. Experiment on shorter trips to gauge your appetite and energy levels. “Hiker hunger” is a real phenomenon that kicks in after a few days on the trail, dramatically increasing your appetite. Knowing your limits and your hunger patterns will help you pack efficiently without going hungry.
Crafting Your Backpacking Food Plan
Once you have a handle on your calorie needs, the real fun begins: planning your meals! A successful backpacking food plan balances several key elements:
- Variety: Eating the same thing day in and day out gets old fast. Pack a variety of flavors and textures to keep your appetite engaged.
- Nutrition: While calorie density is crucial, don’t neglect nutrition. Aim for a mix of carbohydrates for energy, protein for muscle repair and satiety, and healthy fats for sustained energy.
- Weight Efficiency: Every ounce counts. Choose lightweight, calorie-dense foods to minimize pack weight. Dehydrated and freeze-dried foods are your best friends here.
- Ease of Preparation: After a long day of hiking, you want food that’s quick and easy to prepare. No-cook options or meals requiring minimal cooking are ideal.
- Shelf Life and Storage: Ensure your food is non-perishable and can withstand being jostled in your pack. Proper food storage is also crucial for preventing spoilage and animal encounters.
Backpacking Food Ideas: Meal by Meal Breakdown
Let’s break down some backpacking food ideas by meal to get you started:
Breakfast: Kickstart your day with a nutritious and energizing breakfast.
- Oatmeal: A classic for a reason. Instant oatmeal is lightweight and provides sustained energy. Add dried fruit, nuts, seeds, or protein powder to boost calories and flavor. Hot or cold soaked, oatmeal is versatile and satisfying.
- Instant Coffee or Tea: Essential for many to get going in the morning. Instant coffee like Trader Joe’s Instant Coffee is a game-changer for backcountry mornings.
- Breakfast Bars: Convenient and quick for mornings when you want to hit the trail early. Bobo’s Oat Bars or similar oat-based bars are great options.
- Granola and Milk Powder: Granola with dried milk powder is another lightweight and calorie-dense option.
- Dried Fruit and Nuts: A simple and quick breakfast for lighter days or when you’re short on time.
Lunch: Lunch on the trail is often a quick affair. No-cook lunches are your best bet to save time and fuel.
- Tortillas or Wraps: More versatile and less prone to crushing than bread. Fill them with peanut butter, tuna or salmon pouches, cheese, summer sausage, or hummus.
- Peanut Butter and Jelly (or Honey) Sandwiches: A trail staple. Use tortillas for better packability.
- Tuna or Salmon Pouches: Lightweight sources of protein and omega-3 fatty acids. Look for flavored pouches for variety.
- Cheese and Crackers: Hard cheeses like cheddar or parmesan are shelf-stable and pair well with crackers.
- Jerky or Dried Meat: High in protein and sodium, perfect for replenishing electrolytes.
- Protein Bars and Energy Bars: Convenient and calorie-dense for a quick energy boost. Trail bars with nuts and seeds offer sustained energy.
- Trail Mix: A classic combination of nuts, seeds, dried fruit, and chocolate for quick calories and variety.
Dinner: Dinner is your chance to have a more substantial and satisfying meal after a long day of hiking.
- Dehydrated Backpacking Meals: These are specifically designed for backpacking, lightweight, calorie-dense, and require only boiling water to rehydrate. Brands like Mountain House, Backpacker’s Pantry, and Good To-Go offer a wide variety of options from pasta primavera to chili mac.
- Instant Noodles or Ramen: Lightweight and quick to cook. Add dehydrated vegetables and protein (like tuna or jerky) to make them more substantial.
- Couscous or Quinoa: Cook quickly and can be flavored with dehydrated vegetables, spices, and protein.
- Instant Rice or Polenta: Versatile bases for backpacking dinners. Pair with dehydrated beans, vegetables, and sauce packets.
- Pasta Sides: Lightweight pasta sides can be enhanced with dehydrated vegetables and protein sources.
Snacks: Snacks are crucial for maintaining energy levels throughout the day.
- Energy Bars and Gels: For quick energy boosts during strenuous sections of the trail.
- Trail Mix and Nuts: Keep a bag of trail mix or nuts handy for constant snacking.
- Dried Fruit: Provides natural sugars and energy.
- Jerky or Beef Sticks: For protein and salt replenishment.
- Chocolate: A morale booster and a source of quick energy (though best consumed in cooler weather to avoid melting).
- Electrolyte Chews or Tablets: Important for replenishing electrolytes lost through sweat, especially on hot days.
Hydration and Food Safety on the Trail
Don’t forget about hydration! Water is just as crucial as food. Carry enough water or have a reliable water source and a filtration/purification method. Proper hydration is essential for energy levels and overall well-being.
Food safety is also paramount in the backcountry. Store food properly in airtight containers or odor-proof bags to prevent attracting animals. Practice Leave No Trace principles and pack out all trash, including food wrappers. Wash your hands or use hand sanitizer before preparing and eating food to prevent illness.
Conclusion: Your Personalized Backpacking Feast
Planning your food for backpacking is a personal journey. Experiment with different foods and meal plans on shakedown hikes to discover what works best for you. Consider your calorie needs, nutritional requirements, personal preferences, and the practicalities of weight and preparation. With a little planning and preparation, you can create a backpacking food strategy that not only fuels your body but also enhances your entire backpacking experience. Happy trails, and happy eating!
