Before we head out to the hills or just for a day walk, we need to remember that a day in the hills and mountains will speed up your metabolism resulting in the usage of more calories.Therefore, its important that you bear this in mind when packing for your day out.

Typically, we may use up to 1,800 calories a day, and by way of example and average person covering 16km and a hill elevation gain of 600 metres with a light backback of say 10kg, will burn through approximately 2600 calories alone.(you get the idea)!

So with that thought in mind, here are a few thoughts to help you plan to accomodate those increased calories used, to ensure your body gets sufficient calories for the day and that your day out is not compromised through tiredness or even exhaustion.

Foods and drinks can provide both fast and slow energy release, Slow release energy is mostly starchy carbohydrates , and fast release energy is typically sugar based snacks.

Slow release stuff:

· Bananas

· Apples

· Sandwiches

· Wraps

The benefit of slowly releasing energy is the ability to feel full for longer. (endurance)

Fast release stuff:

· Snickers

· Sports energy bars

· Dried fruit

· Sports drinks

· Jelly babies (Compass)

These offer you a short-term immediate hit of energy

Dried meals.

These are a great addition to your rucksack if you are planning for big days out, they are full of calories and nutrients, they are dehydrated and freeze dried, and lightweight. They cover a range of options from breakfast, main meals and deserts all being supported by a simple guide detailed on the packet.

Options for these can be a jetboil to heat the water, although our preference is to carry a hot flask which can provide sufficient hot water for a meal and a brew!

P.S. Don’t forget to take a long spoon!!.


Re-hydration is vitally important when you are out in the mountains as you will need to replenish what you have lost, as you progress through your day.

There are options available which include bottles in a variety of shapes and sizes, or alternatively various hydration systems like the CamelBak by way of example. Most rucksacks will have the facility to house a system, which is our preferred choice, as it enables you to take regular small amounts of fluid without the potential necessity to stop and remove a flask or bottle from the rucksack.

Sizes vary, and how much you take may depend on how much weight you want to carry and whether you are a larger or smaller person. As an alternative to carrying excessive weight, most water within the UK is generally OK, but by way of caution you could carry something like the AquaPure Traveller, which uses it own in-built nano technology to provide purified water.

Hot Drinks

Carrying single packets of Tea, Coffee ( different sorts) Hot chocolate, dried soups, Sugar sachets and dried milk packets which can be stored and carried in a small lock plastic bag. This way your flask stays clean and you have a bigger choice of drinks.

Also, dont forget carrying pure hot water supports your freeze dried food requirement too!


· Tissues for cleaning.

· Jetboil or Gas burner system

· Long spoon for dry meals

· Flask

· Plastic spoon/fork

· Sandwich box/tub

· Plastic bag for rubbish

· Foldable cup.

What’s in Martin´s lunch box?