Fuel Your Body for a Day of Hiking

Snacks, Sustenance & Superwoman Energy

By Women Embrace Adventure

Whether you’re hiking through lush forests, climbing coastal headlands, or tackling a summit with your WEA tribe, one thing is for sure—your body needs the right fuel to keep you moving, smiling, and soaking it all in.

Let’s talk food. Not just any food, but the kind that keeps you energised, nourished, and adventure-ready from your first step to your final stretch. We supply all the snacks and home-baked goodies on our hikes, but being prepared and having your own stash is important.

Start Early: Fuel & Hydration Begin Before the Hike

Excellent fuelling doesn’t just start when you hit the trail—it begins in the days leading up to your adventure.

• 2–3 days before your hike, focus on meals with whole grains, veggies, protein, and healthy fats.

• Hydrate well—your body performs best when it’s well hydrated before you start walking.

• Limit alcohol and salty snacks before hiking day—your energy levels (and kidneys!) will thank you.

  
  

Power Up Your Morning

On hike day, fuel up with a solid breakfast 1–2 hours before hitting the trail. A balanced mix of carbs, protein, and fats will keep you energised for the journey ahead.

Top picks:

• Porridge with banana and peanut butter

• Wholegrain toast with avocado and egg

• Yoghurt with muesli and berries

• Smoothie with oats, fruit, nut butter, and spinach

Trail Snacks: Your Secret Weapon

Snack early, snack often! The best trail snacks are easy to eat, non-perishable, and packed with energy.

Sweet Snacks:

• Trail mix (nuts, dried fruit, seeds, dark chocolate chips)

• Muesli or protein bars

• Dried mango, apple rings, or apricots

• Bananas or mandarins

• Homemade energy balls

Savoury Snacks:

• Humus and biscuits

• Boiled eggs

• Mini frittata muffins

• Tuna snack packs or veggie dip with crispbread

• Roasted chickpeas or nuts

Pack a variety—you never know what your body (or mood) will want!

Lunch on the Trail

Lunch should be satisfying but not heavy. Look for easy-to-carry meals that offer a balance of protein, complex carbohydrates, and healthy fats.

WEA faves:

• Hummus wrap with chicken or tofu and greens

• Chicken Salad with veggies and beans

• Quiche and salad

• Cottage cheese with a side of crackers and carrot sticks

Tip: Stash in a reusable container—less mess, less plastic.

Don’t Forget Hydration

Hydration is just as important as food. Even in cooler weather, your body loses moisture fast on the trail.

• Bring 2–3L of water, depending on the hike

• Add electrolyte tablets on warmer days or longer treks

• Sip regularly—don’t wait until you feel thirsty

Pro Tips for Hiking Fuel

✅ Eat small, frequent snacks

✅ Pack food you actually like

✅ Test new snacks before the hike

✅ Bring a little extra—someone always forgets

✅ Pack a post-hike treat (hello chocolate or that first cold drink!)

Final Word

Food is fuel—but it’s also joy, comfort, and connection. So don’t just pack for energy—pack to enjoy. Because at Women Embrace Adventure, we believe hiking is about more than steps—it’s about the shared moments, the belly laughs, the trail tales… and yes, the snacks!