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
10 Days
USD 1350 / INR 95,000/-
USD 1350 / INR 95,000/-
Location : Ladakh
Difficulty : Moderate to Difficult
Best time : Jan-Feb
Difficulty : Moderate to Difficult
Best time : Jan-Feb
22 Days
USD 2400 / INR 180,000/-
USD 2400 / INR 180,000/-
Location : Ladakh
Difficulty : Ultimate Difficulty
Best time : July-Sept
Difficulty : Ultimate Difficulty
Best time : July-Sept
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
8 Days
USD 550 / INR 40,000/-
USD 550 / INR 40,000/-
Location : Ladakh
Difficulty : Easy to Moderate
Best time : June-Sept
Difficulty : Easy to Moderate
Best time : June-Sept
8 Days
USD 500 / INR 36,450/-
USD 500 / INR 36,450/-
Location : Kashmir
Difficulty : Difficult
Best time : July-Sept
Difficulty : Difficult
Best time : July-Sept
11 Days
USD 550 / INR 38,500/-
USD 550 / INR 38,500/-
Location : Himachal Pradesh
Difficulty : Difficult
Best time : July-Sept
Difficulty : Difficult
Best time : July-Sept
7 Days
USD 270 / INR 19,500/-
USD 270 / INR 19,500/-
Location : Ladakh
Difficulty : Moderate
Best time : May-Oct
Difficulty : Moderate
Best time : May-Oct
12 Days
USD 740 / INR 54,500/-
USD 740 / INR 54,500/-
Location : Himachal Pradesh
Difficulty : Difficult
Best time : July-Sept
Difficulty : Difficult
Best time : July-Sept
10 Days
USD 870 / INR 65,000/-
USD 870 / INR 65,000/-
Location : Ladakh
Difficulty : Difficult
Best time : July-Sept
Difficulty : Difficult
Best time : July-Sept
Related Blogs
Goechala; a magical, electric and cinematic trek, is pretty much every adventure enthusiast’s much longed for and admired destination. It is unbelievably surreal
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
During winters most of the treks are shut down due to heavy snowfall in higher altitude regions. But as they say, exceptions are always there. We have listed down the 5 greatest winter treks to kick-off your adrenaline
Blisters are a universal problem, each one of us gets affected by it multiple times in our life. You don't need to go on a trek to get blisters you can get one just by sitting at home doing nothing.
When it comes to children and hiking, people often have various questions regarding the trekking gears, limitations, would their child be able to endure the trek, etc.
COVID-19 has left us all weary. With the country shutting down for months it’s no surprise that everyone is missing going out to different places. People are going jobless and there’s no assurance
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.
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
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.
“The mountains are calling and I must go…” If this is what you feel in these holidays then you should definitely not decline the call of the mountains.