9 Aug 2024 Himalaya Trip
Eating tips for trekking the Himalayas is crucial for everyone. If you plan to trek in the Himalayas, this blog is perfect for you as it provides you with all the essential information about food options and the proper eating tips in the Himalayas. Firstly, you’re wrong if you feel you’ll have multiple food options during your trek in the Himalayas. The food options during your trek will be limited. You need to be cautious about your food intake during the trek. You must focus on consuming high-calorie food, which provides enough energy during the trek.
Your breakfast option includes meals like Muesli, tea, Tibetan bread, cornflakes, porridge, boiled eggs, buckwheat bread, etc. The food for your dinner and lunch will be almost similar. It is very rare for you to find multicuisine dishes in the Himalayan region. They provide you with the authentic traditional food. The food options for lunch and dinner include items like Dal Bhaat, Pasta, Macaroni, Fried Rice, Potato wedges, Thukpa, Momo, Noodles, Chapati and curry, etc.
Your body will consume extra energy when you walk at higher altitudes. You must focus on your diet to ensure an efficient and successful climb. You should be conscious enough to figure out which foods will provide you with high calories to gain the required energy for the trek. Here are some essential eating tips you need to implement to have an efficient and worry-free trekking experience.
11 Eating Tips For Trekking the Himalayas
Stay hydrated
Hydration is key, whether it is a short hike or a long trek. A properly hydrated body helps to prevent altitude sickness and maintain energy levels. It supports your overall body function. Dehydration can lead to complications like worsening altitude sickness. You should consume at least 3 liters of water per day. During your hike in the Himalayan region, you will drink water from the natural springs, rivers, etc. So, you should carry a bottle and purification tablets with you. However, these days, you will have the option of mineral water in popular trekking routes such as Everest Base Camp Trek or trekking in the Annapurna Circuit.
Eat frequent, small meals
To maintain your body’s energy levels and proper functioning, you must consume small meals at certain intervals. Trekking in the Himalayas demands constant energy because of the constant activity and thin air. Consuming meals frequently will help maintain your energy level and prevent fatigue associated with long treks. Moreover, consuming small meals will make it easier for your body to digest. It is essential for every trekker to follow this approach, as there will be a constant supply of essential nutrients and prevent the drop in energy.
Focus on carbohydrates
Carbohydrates act as the primary sources of energy in the Human body. While trekking in Himalayas, you should opt for foods that are rich in carbohydrates. These foods provide you with enough energy that you need for a long multi-day trek. Compared to micronutrients like proteins and fats, carbohydrates are easier for our human body to digest. You should choose carbohydrate-rich foods such as whole grains, fruits, energy bars, etc.
“Dal Bhat” serves as the staple meal in the trekking trails of Nepal. This authentic Nepali food is rich in carbohydrates. You should plan your food habits. Eating the right amount of carbohydrates is crucial during trekking and hiking. Maintaining this energy balance is crucial for a successful and enjoyable trekking experience.
Include protein-rich foods
Including protein-rich foods during trekking in the Himalayan region is vital for several reasons. Firstly, protein helps repair and build muscle tissue. Trekking in the rocky mountains is no cakewalk; you might get injured. Consuming protein-rich foods will help in the quick recovery of those injuries. You should consume foods like lentils, nuts, legumes, etc., as they are rich in proteins and vitamins. You should focus on a good intake of protein-rich foods to enhance your performance and faster recovery.
Pack lightweight, high-calorie snacks
Carrying a heavy backpack while hiking up in the Himalayas is very challenging. You must properly plan for the items you will carry during the trek. You must carry lightweight snacks that are rich in calories. Food items such as dried fruits, energy bars, nuts, etc. are the perfect example of it. These foods are lightweight as well as rich in calories. Consuming these foods at regular intervals of time helps to maintain your energy level throughout the journey.
However, these items aid in boosting your energy level but won’t be sufficient enough to provide you with the required energy. For that, you will need to eat a healthy, wholesome breakfast rich in calories, and for lunch and dinner, focus on consuming carbohydrate-rich food and whole grains. Consuming heavy meals along with a mixture of lightweight, high-calorie snacks will provide you with the right amount of energy required for the trek.
Avoid alcohol and caffeine
You should strictly avoid caffeine and alcohol products. These products lead to dehydration, which increases the chances of altitude sickness. Alcohol even leads to bad vision and lack of body balance, which can be risky during high altitude treks. On the other hand, caffeine can raise your heart rate and blood pressure, which adds unnecessary strain during physical exertion. Your body will need enough rest while trekking in the Himalayan region of Nepal. Alcohol and Caffeine disturb your sleep routine, making it harder to rest and recover.
Bring easy-to-prepare meals
It will be very challenging to prepare meals in the Himalayas. The food and accommodation options will be limited. Tea houses and guest houses run by the locals provide you with authentic local dishes. You should be focusing on carrying easy-to-prepare meals that you can prepare anywhere in a short time period. Foods such as instant noodles can be prepared in a few minutes or can be eaten raw. Moreover, you should be carrying Nuts or dried fruits that are lightweight and nutrient-rich. These easy-to-prepare meals can be prepared in no time and consumed at any stop in the middle of the Hike. These foods aid in maintaining your energy level above par.
Consume electrolyte-rich foods
Consuming electrolyte-rich foods is essential for proper muscle functioning and keeping your body hydrated. During a long multi-day trek, your body loses electrolytes primarily through sweating. Your sweat consists of electrolytes like sodium, potassium, calcium, and magnesium. These electrolytes are crucial for regulating fluid balance, nerve function, and muscle concentration in your body. Fruits such as Bananas, Oranges, etc., are a great source of potassium, vitamins, and minerals. Moreover, Yogurt and Milk also offer a combination of calcium, potassium, and sodium.
You can also carry ready-to-drink bottles rich in electrolytes or electrolyte-rich powders or tablets and mix them with water to consume them. These drinks help to keep your body hydrated as well as provide you with the required electrolytes in your body. Electrolyte drinks are often consumed by athletes, trekkers, or anyone who is involved in prolonged physical activity.
Carry a portable stove
Carrying a portable stove is essential for outdoor activities like trekking or hiking. You need to walk for hours to get something to eat. Food isn’t available everywhere. It’s always good if you carry lightweight, ready-to-cook meals and a stove during your trek. Having a stove will help you prepare meals anywhere during a trek. This portable stove will help you heat your food, boil water, and prepare drinks like tea or coffee. Your food freezes in no time in the Himalayas. Having a stove will ensure that you can consume a warm meal. Moreover, these stoves are lightweight and are easy to carry.
Plan for emergency food supplies
Having a backup food option is a must during a trek. You need to carry perishable foods such as energy bars, nuts, and dried fruits, which give you instant energy. These foods should be easy to prepare or consume. You should be alert to protect these emergency foods from damage. It is rare for you to find a hotel or a restaurant during a trek. You must walk for kilometers to reach a small teahouse run by the locals. The food options you find there are still limited. You should figure out about the trekking trails you’re about to walk in. You should plan your backup for emergency foods and carry them with proper protection.
Consume 3 heavy meals per every day
Maintaining your energy level is crucial for everyone during multiday-long treks. Even though lightweight snacks aid in maintaining your energy level, they aren’t sufficient enough to provide you with the right amount of energy. Generally, during a trek, breakfast, lunch, and dinner are the three heavy meals you consume daily. You should figure out the choice of food you will be eating daily. Go for a heavy breakfast, which helps to provide you with sufficient energy you need in a day. For your lunch and dinner, you should focus on consuming carbs-rich foods that provide you with the maximum energy required for trekking.
Conclusion
Overall, You should prioritize a balanced diet rich in micronutrients such as Carbohydrates, Proteins, and healthy fats for trekking in the Himalayas. Hydration is a must while hiking in the Himalayan region. You should plan your meals for the day and consume them at regular intervals. The chances of altitude sickness are very high in the Himalayan trek. You should strictly avoid alcohol and caffeine, which complement to worsening altitude sickness. A comfortable, tire-free trek can only be ensured if you have good hygiene. Finally, you should strictly plan and implement a good food routine if you’re planning to trek in the Himalayan regions of Nepal, such as the Everest Base Camp Trek or Annapurna Base Camp Trek.
FAQs
Which food is best for Trekking?
Foods such as Daal Bhaat, Thukpa, Dry Fruits, Potato items, etc., are best for trekking. These foods provide high calories, which are essential during trekking. Moreover, you can also opt for high-calorie foods such as energy bars, energy drinks, etc. These foods provide you with instant energy, which is crucial for short sprints.
How can I increase my stamina for Trekking?
To increase stamina for trekking, you should plan for high-calorie foods that provide you with enough stamina. You should also focus on cardiovascular exercises like hiking, running, and cycling. You should strengthen your legs with squats and lunges. Performing these activities will help increase your stamina for trekking.
Which drink is good for Trekking?
You should be consuming enough water to keep yourself hydrated for trekking. You must be drinking more than 3 liters of water in a day, and that too in a regular time interval. Moreover, you can also opt for electrolyte drinks or sports drinks, which help replenish lost minerals and maintain energy levels.
What is the best fuel for long hikes?
The best fuel for long hikes is a mixture of high-calorie micronutrients like carbohydrates, proteins, and healthy fats. You should opt for food like nuts, dried foods, energy bars, trail mix, and whole grains for sustained energy. Hydration is also crucial, so drink plenty of water and electrolyte drinks.
Is Alcohol good during Trekking?
No, Alcohol is not good for trekking. Alcohol causes dehydration, impairs judgment, and also reduces your performance during long hikes. If you’re not in good shape, several other complications can arise, like worsening altitude sickness.
