Preventing Energy Crashes While Hiking

This article explores some simple nutrition strategies a hiker can use to avoid energy crashes on their hikes.

​We have all been there. We have been having a great time out on the trail, hiking along, loving life. But then, all of a sudden, it hits us. We are TIRED!

We start dragging our feet. Counting down the hours. And instead of enjoying ourselves and taking in the beautiful surroundings, we just can't wait for it to be over.

Fatigue, exhaustion and energy crashes on the trail suck. But they are not something you have to just accept!

There are some simple strategies a hiker can use to reduce the risk of these energy crashes. And this article will tell you exactly how to do that. 

How To Delay Fatigue While Hiking

When it comes to preventing energy crashes while hiking, there are a number of factors that can contribute.

One of these factors involves the mismanagement of carbohydrates. As carbohydrates are often demonised (and very misunderstood) it is worthwhile exploring what they are and how they can help a hiker before we go any further:

Understanding Carbohydrates For Hiking

Carbohydrates are the primary energy source for your body and the preferred energy source for nerve cells, including the brain! They are starches and sugars found in foods.

When carbohydrates are digested in the body, they are broken down into glucose - the simplest form of carbohydrate. Glucose is then released into the bloodstream, and the hormone insulin is released to move glucose from the bloodstream into your cells. 

The muscles can use this glucose to support your hiking, training, or other exercise exertion.

4 Important Aspects Of Carbohydrates For Hikers

1. Carbohydrates contain essential vitamins and minerals (e.g. B vitamins and iodine)
   
   
2. Carbohydrates are the primary fuel source for your brain, muscles and other essential organs (i.e. heart)
   
   
3. Certain carbohydrates (i.e. whole grain) contain fibre- important for gut function)
   
   
4. Carbohydrates play a critical role in providing energy during all types of hikes. 

So moral of the story?

​Carbohydates are important for all hikers on the trail. And they are not something you should be scared of, or avoid while hiking. 
​

What Causes Energy Crashes While Hiking?
​

So, you have started your hike full of energy; however, suddenly mid-way during the hike, you experience a significant drop in energy...
 
This is a common situation many hikers find themselves in. And rather than there being 'one right answer' to this issue, there are various reasons why you may experience this.
 
1) You may have insufficient fuel stores.

​Carbohydrates are a hiker's primary fuel/energy source. If you have consumed too little or the incorrect types at sub-optimal times, then it is likely you will fatigue early during the hike. Think of a car; if you only fill it to half its capacity, it will only travel half the journey before requiring more fuel.
 
2) You may not be consuming enough food

It could also be that you're consuming too little food (calories/energy) to meet your training demands. While carbohydrates are your primary fuel source, you also require other key macronutrients, such as dietary fats and protein. This will assist you in meeting your daily energy requirements and supporting your performance and recovery.
 
3) You may have inadequate water intake

Inadequate water intake. As you begin exercising, sweat production increases to keep your body cool; this results in fluid loss. If you have not consumed an adequate amount of fluid before and during the hike, then dehydration can result in early fatigue and a reduction in performance.
 
Other factors which may contribute to energy levels during exercise include lack of sleep, incorrect timing of caffeine intake, and chronic stress levels.
 

​How To Prevent An Energy Crash While HIking

To prevent this 'energy crash,' it is crucial to optimise several strategies, including:

Eating enough food: 

This is a fairly simple one, but you may often not match your energy (calorie) intake to your energy expenditure (i.e. exercise). Some simple signs you may not be eating enough include feeling lethargic or tired frequently, loss of motivation, low mood (impacting relationships), frequent injury, muscle soreness (please see an Accredited Sports Dietitian  if this may be you)


Consuming an adequate amount of carbohydrates: 

As these are your primary fuel source. Not eating the right amount at the right time may impact your energy levels.


Hydrate: 

Drinking enough water prior to and during training will prevent dehydration and negative impacts such as mental and physical fatigue.


Time your caffeine right: 

If consuming caffeine, it is best to consume it at least 1-2 hours before your session. If consumed too early, the effects of caffeine may diminish as you go further into your hike.


Stress and sleep:

Managing your sleep and stress is also critical. A lack of sleep and chronic stress can impact your energy levels and performance. This can be managed by applying sleep hygiene practices (I.e. removing blue light before bed) and finding ways to cope with stress (I.e. meditation).

Low Glycaemic Index VS High Glycaemic Index Carbohydrates:
​

One final consideration, when it comes to choosing carbohydrate foods to fuel your hiking, it is crucial to understand the difference between low GI and high GI carbohydrate sources and when a hiker should consider each. Getting this right can make a big difference to your energy levels on a hike. 


Low GI Carbohydrates:

These provide energy over a slower period of time and are best consumed 2-4 hours pre-hike (which allows time for digestion)

Low GI carbohydrates are ideal for longer hikes when there is little opportunity and access to consume food.

A few common sources of Low GI carbohydrates are:

• Oats
  
• Whole grains
  
• Starchy vegetables
  
• Certain fruits
  
• Milk and yogurt
  
• Legumes and lentils

High GI Carbohydrates:

These provide more immediate and quick energy and are best consumed best consumed 60 minutes before and during hikes (this limits gastrointestinal upset).

While High GI foods can cause 'energy crashes' in day to day life, if we are exercising and hiking they are essential to help 'top up' energy stores. 

High GI carbohydrates are found in:

• Watermelon
  
• Dates,
  
• Muesli bars
  
• Dried fruit
  
• White bread and bagels
  
• Rice cakes
  
• Rice crackers
  
• Lollies and chocolate

Getting the right balance of high and low GI foods, and using them at the right times, will make a big difference to your energy levels while hiking. 

Info brought to you by our friends at Body Fusion dietetics. For more individualised advice around your nutrition, check them out :) 

Energy crashes and early fatigue are one way to ruin a great hike. But follow this advice, apply these strategies and you will be well on your way to avoiding this issue and being able to fully enjoy your hikes, wherever they may be. 

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