Before a mountain hike, choose carb-rich food with some protein and low fiber/fat to keep energy steady and avoid stomach upset.

For a 14,000-foot climb, eat a carb-forward, low-fiber meal 1–4 hours before, with 5–7 mL/kg fluids and some sodium.

Eat a carb-rich meal 1–4 hours before hiking with 20–40 g protein, then sip water; add salty snacks for longer or hotter routes.

After hiking, eat carbs plus 20–40 g protein within an hour, add sodium, and drink fluids to restore energy and support repair.

Hiking snacks: pack quick carbs, a bit of protein, and salty items that travel well—think trail mix, bars, jerky, fruit, and nut-butter packets.

For hiking snacks, pack nuts, jerky, dried fruit, nut-butter tortillas, bars, and electrolyte mixes for steady energy and easy carry.

Smart hiking snacks are salty, stable, and pack dense energy—think nuts, jerky, dried fruit, bars, tortillas with nut butter, cheese, and juicy fruit.

Most day hikers do well with 1 liter of capacity per person, then plan 0.5–1 L per hour based on heat, effort, and refills.

For most day hikes, a 2-liter hydration bladder fits best; go 1.5L for short, cool outings and 3L+ for long routes, heat, or scarce water.

For hiking boot size, aim for a snug heel and a thumb’s width of toe room; many hikers go a half-size up with hiking socks.