Your food and drink are your fuel for the outdoors. Eating and hydrating properly keeps energy levels high, prevents fatigue, and ensures you enjoy every step of your adventure.
Good planning lets you focus on the trail, the views, and the experience, not your stomach.
“The right fuel makes every step lighter and every view more enjoyable.” Martin & Chris, Positive Outdoor 365
Why Food & Drink Matter:
Maintains energy and focus during your walk.
Keeps you hydrated and comfortable.
Supports endurance and recovery on longer walks.
Lets you enjoy the outdoors without distractions or discomfort.
Calories & Energy:
A day on the hills increases your metabolism. For example:
A 16 km walk with 600 m elevation gain and a light 10 kg rucksack can burn ~2,600 calories for an average person.
To avoid fatigue or exhaustion, pack enough calories for the day.
Slow-release energy (sustains you longer):
Bananas, apples
Whole-grain bars
Sandwiches, wraps (homemade sandwiches with protein are one of the best options)
Boiled eggs
Fast-release energy (quick hit):
Energy bars, chocolate
Dried fruit
Jelly babies — Martin’s favourite and a quick energy boost
Sports drinks
Freeze-dried & dehydrated meals:
Lightweight, nutrient-packed, and calorie-rich.
Options for breakfast, main meals, and desserts.
Hot water from a flask or a small gas canister with a lightweight stove head works well.
Don’t forget a long spoon!
Hydration Essentials:
Water: Carry at least 1.5–2 litres for day walks; more in hot weather.
Hydration systems: CamelBak-style packs allow small, regular sips without unpacking your rucksack.
Purification options: AquaPure Traveller or similar devices can make local water safe to drink.
Hot drinks: Tea, coffee, Vimto (Martin’s favourite), or hot chocolate can be carried in small packets in a sealed bag to keep your flask clean.
Electrolytes: Useful for long, strenuous walks to replace salts and minerals.
Pro Tips: Food & Drink:
Plan calories for your route; many long walks burn more you think; aim for a mix of slow and fast-release energy.
Test your snacks and meals before a long hike to see what works best for your stomach.
Stay hydrated always carry water, a hydration system, or purification tools depending on your route.
Freeze-dried meals are great; they are lightweight, nutrient-packed, and easy to heat with a flask or small gas stove.
Hot drinks boost morale and tea, coffee, Vimto, or hot chocolate can refresh on cold days.
Organize your pack smartly so easy access to snacks, spare food, and essential accessories saves time and keeps energy up.
Carry trusted gear and bottles, what has worked for you before will keep you confident and comfortable.
Smart Packing Tips:
Organize snacks in easy-access pockets or small inner bags.
Keep perishable food cool or eat it first if it’s hot weather food safety prevents stomach upsets on the trail.
Carry extra food for unexpected delays or longer routes.
Keep items lightweight, non-perishable, and easy to carry.
Include essential accessories:
Sandwich box/tub with insulation if needed.
Foldable cup
Jetboil or small gas stove (or canister + lightweight stove head)
Long spoon, on most of Chris’s trails, a single spoon is all you need for meals
Extra Comforts:
Treats like chocolate, energy gels, or Jelly babies for a morale boost.
Reusable bottles or insulated flasks reduce waste.
Hot water doubles as a drink and for freeze-dried meals.
Leave No Trace:
Everything you take out on your adventures, take home with you.
Take it out, Take it home.
Respect the hills, mountains, and trails.
Our world is beautiful please don’t leave a mark that shouldn’t be there.
“The best footprints are the ones that don’t stay behind.” Chris & Martin, Positive Outdoor 365
We also support mental health charity Mind and trail conservation project Fix the Fells.
2026