As with any strenuous physical activity, proper nutrition is important when you are backpacking. The issue is more complicated with backpacking, however, because you must carry all of your food with you and prepare it without the use of a kitchen. Properly managing your food supply is an important part of a successful backcountry trip.
Amount of Food
Bring an appropriate amount of food. Hiking all day with a full pack burns a considerable number of calories. You should budget 2,500 to 4,500 calories per day, which comes out to 1 1/2 to 2 1/2 lbs. of food per day. Be sure to pack an extra day's worth of food in case you become lost or are otherwise delayed.
Dehydrated Food
Dehydrated or freeze-dried foods save weight by removing water from the food while retaining most of the nutrients. While you can buy a dehydrator and make your own dehydrated food at home, there are dozens of commercially available products that taste quite good. Be careful, though, if you require a low-sodium diet-many of the prepackaged meals are very high in sodium.
Easy Preparation
Plan meals you can cook and eat out of one bowl. This reduces the amount of time it takes to prepare the meal, and it simplifies clean up when you are done. Pasta and rice dishes work well with this approach. Although somewhat expensive, the prepackaged freeze-dried meals only require boiling water to cook, and you can eat them right out of the package.
Repackage
To reduce weight and bulk, consider unwrapping various individual items and repackaging them in lightweight zipper-lock bags. Be sure to squeeze the air out of the bags for maximum compactness. Measuring ingredients into single-serving bags at home can make food preparation easier out on the trail. Choose foods that are durable and can handle some squishing without being ruined.
Cold Weather
In cold weather, keep a few energy bars in an inner pocket close to your body where they will stay warm. Most of them set up quite hard when the temperature drops, making them rather difficult to eat.
Spices
If you plan on preparing your own food rather than purchasing prepackaged meals, be sure to bring along an assortment of your favorite spices. Camping supply stores sell small salt and pepper shakers specifically for backpacking.
Bears
Store your food in a bear-resistant container. This helps ensure that bears do not become a nuisance and have to be euthanized because of their sometimes-aggressive food-acquiring habits. Using a bear-resistant container also ensures you do not go hungry for the remainder of your trip.
Clean Water
Filter or boil all water used for drinking and cooking. Bacteria and parasites that cause diarrhea and vomiting contaminate many lakes and streams, even in apparently pristine wilderness areas. Camping supply stores sell water filters that effectively screen out such contaminants.
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