Planning your Backpacking Food can feel like a chore, but it’s as crucial as choosing the right gear. Imagine the look on the cashier’s face when you individually scan dozens of protein bars and tuna packets – variety is key when you’re on the trail! Fueling your body properly on a backpacking trip involves balancing calories, nutrition, variety, and pack weight. Understanding your body’s needs is the first step to creating a backpacking food plan that will keep you energized and happy on your adventure.
The total calories you’ll need while backpacking is a personal equation. Factors like your height, weight, age, fitness level, the intensity of the trail, your pack weight, and even altitude all play a role. It’s not just about knowing the theoretical number of calories you need; it’s about understanding what your body can realistically consume when you’re exerting yourself for hours on end. This is where shakedown hikes become invaluable. What you think you need and what you can actually eat on the trail are often two different things. However, be warned: “hiker hunger” is a real phenomenon. Around day nine of a thru-hike, you might be surprised at your own appetite! It’s easy to find yourself wanting to devour all your snacks before mid-morning.
If you’re just planning a weekend backpacking trip and need some quick food ideas, there are many resources available to help you get started with shorter trips.
Calculating Your Caloric Needs for Backpacking
To estimate your backpacking food needs, start by understanding your Basal Metabolic Rate (BMR). This is the baseline number of calories your body burns at rest, just to maintain basic functions. You can calculate your BMR using these formulas:
- Women: BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) – (4.68 x age in years)
- Men: BMR = 66 + (6.25 x weight in pounds) + (12.7 x height in inches) – (6.76 x age in years)
For instance, a 27-year-old woman who is 5’3” and weighs 123 pounds has a BMR of approximately 1,360 calories.
Now, factor in your activity level. Backpacking is strenuous, and you’ll be burning significantly more calories than your BMR. A moderately intense backpacking trip can burn around 300-400 calories per hour. For someone burning 400 calories per hour over 7 hours of hiking, that’s an additional 2,800 calories on top of their BMR. This is just an average to maintain weight.
Personal experience is key. Based on previous hikes, the woman in our example knew that even with hiker hunger, consuming over 2,400 calories a day felt physically challenging. Through shakedown trips, she found that around 2,400 calories was a comfortable and sustainable intake. She felt satisfied and energetic, but always carried extra backpacking food as a safety margin. This highlights why testing your food plan on shorter hikes before a long trip is so crucial. It’s better to overestimate your food needs slightly than to be caught short on calories miles from civilization, but finding that sweet spot prevents you from carrying unnecessary weight.
Crafting Your Backpacking Food Plan
This is where the fun begins – planning what you’ll actually eat! Thinking about delicious trail meals can be a great motivator on tough hiking days.
A well-structured backpacking food plan should include more than just calories; it should consider nutritional balance and meal variety to keep you healthy and satisfied throughout your trip. While the original article provides a personal meal plan example, let’s expand on the types of backpacking food to consider for a balanced diet on the trail.
Breakfast Backpacking Food Options:
-
Oatmeal: A classic for a reason. It’s lightweight, calorie-dense, and provides sustained energy. Instant oatmeal is convenient, and you can boost its nutritional value and flavor with additions like:
- Protein powder: For added protein, crucial for muscle recovery.
- Chia seeds or flax seeds: Provide omega-3 fatty acids and extra fiber.
- Dried fruit: Apples, cranberries, mangoes, or berries add natural sweetness and vitamins.
- Nuts and seeds: For healthy fats and extra calories.
-
Breakfast Bars: Quick and easy for mornings when you want to get on the trail fast. Look for bars with a good balance of carbohydrates, protein, and healthy fats. Consider brands like Bobo’s Oat Bars or similar options that offer sustained energy.
-
Instant Coffee or Tea: A morale booster for many! Lightweight instant coffee options, like Trader Joe’s Instant Coffee mentioned in the original article, can make mornings on the trail much more enjoyable. Tea is another great option, offering warmth and hydration.
Lunch Backpacking Food Ideas:
-
Tortillas: Versatile and lightweight. They can be used for wraps with fillings like:
- Peanut butter or almond butter: Calorie-dense and protein-rich.
- Tuna or salmon packets: Good sources of protein and omega-3 fatty acids.
- Cheese: Hard cheeses like cheddar or parmesan are relatively shelf-stable.
- Dried meats (jerky or salami): Protein and sodium, which can be helpful on long hikes.
-
Crackers or Hardbread: Pair with cheese, nut butter, or tuna for a quick and easy lunch.
-
Energy Bars and Gels: Convenient for quick energy boosts during shorter lunch breaks on the trail.
Dinner Backpacking Meal Options:
-
Dehydrated Backpacking Meals: These are specifically designed for backpacking. They are lightweight, require only hot water to rehydrate, and come in a wide variety of flavors and cuisines. Look for meals that are high in calories and protein.
-
Ramen or Pasta: Lightweight and affordable. You can add dehydrated vegetables, protein sources like tuna packets, or spices to enhance flavor and nutrition.
-
Couscous or Quinoa: Cooks quickly and can be flavored with dehydrated vegetables, spices, and protein.
Snacks for Backpacking:
Snacks are essential for maintaining energy levels between meals. Choose a variety of snacks to prevent flavor fatigue:
- Trail Mix: A classic for a reason. Combine nuts, seeds, dried fruit, and chocolate for a mix of energy sources.
- Nuts and Seeds: Almonds, walnuts, cashews, sunflower seeds, pumpkin seeds – all are calorie-dense and nutritious.
- Energy Bars: Keep a variety of flavors to avoid getting tired of one type.
- Dried Fruit: Raisins, apricots, mangoes, apple rings – provide natural sugars and vitamins.
- Jerky or Biltong: High in protein and sodium.
- Chocolate: A morale-boosting treat and a source of quick energy.
Backpacking Food Safety and Storage
Food safety is paramount when backpacking. Proper storage and handling can prevent foodborne illness and ensure your food stays palatable throughout your trip.
- Repackage Food: Remove bulky packaging to save space and weight. Use resealable bags to keep food organized and dry.
- Bear Canisters or Bags: In bear country, you’ll need to store your food properly to protect yourself and wildlife. Bear canisters are hard-sided containers, while bear bags are hung from trees. Check regulations for the areas you’ll be hiking in.
- Keep Food Dry: Moisture can spoil food and make it heavier. Store food in waterproof bags, especially if rain is expected.
- First In, First Out: Eat the food you packed earliest first to ensure freshness.
Conclusion: Your Trail, Your Food
Planning your backpacking food is a personal process. Experiment with different foods and meal plans on shakedown hikes to find what works best for your body and your taste. Consider your calorie needs, nutritional requirements, and personal preferences. With a little planning and preparation, you can create a backpacking food strategy that will fuel your adventures and keep you happy and healthy on the trail. Happy trails and happy eating!
