Sodium is an essential mineral that plays a role in fluid balance and maintaining blood volume and blood pressure. However, a diet high in sodium may raise blood pressure along with causing additional health concerns. Foods commonly high in sodium are also commonly used on backpacking trips, such as processed, canned or freeze-dried foods. Backpacking meals must be chosen to provide adequate amounts of nutrients, and following a low-sodium diet results in keeping sodium intake between 1,500 and 2,400 mg per day.
Freeze-Dried
Freeze-dried and dehydrated foods are commonly used by backpackers because they are lightweight, calorie-dense and easy to make with boiling water. These processed meals typically contain significant amounts of sodium. However, the leading backpacking food companies offer several low-sodium meals and side dishes to accommodate low-sodium diets. Side dishes such as freeze-dried corn and green beans contain no sodium, and chicken entrees commonly contain 15 mg or less of sodium.
Breakfast
Eating breakfast during a backpacking trip provides the nutrients and energy for a day of hiking. You have several low-sodium breakfast meal options while in the backcountry. Instant cereals such as granola and oatmeal are naturally low in sodium and contain significant amounts of carbohydrates and fiber. These staple breakfast ideas are available in single-serving pouches for easy packing on the trail. Other low-sodium breakfast meal options include peanut butter and jelly, instant coffee, powdered milk or dried fruits.
Snacks
Meals and snacks throughout the day can be customized based on your personal tastes and sodium requirements. Common snack and midday meal ideas include trail mix, dried fruits, jerky, nuts and seeds. You can make your own blend of trail mix using unsalted nuts, dried fruits and chocolate candies. Package the trail mix in sandwich bags or vacuum-sealed bags to maintain freshness. Choose low-sodium jerky or make your own jerky in a dehydrator using a low-sodium marinade or seasoning packet.
Seasonings
Adding seasonings and spices to your backpacking meals add flavor, but it can also add excessive amounts of sodium. Common seasonings naturally low in sodium include black pepper, cayenne pepper, mustard and hot sauces. You can also use low-sodium herbs such as garlic, parsley, cinnamon, nutmeg or oregano. Bring a spice kit in your backpack to add flavor to any backpacking meal without adding significant amounts of sodium.
References
- Adventure Alan's Ultralight Backpacking: Backpacking Food
- The Vegetarian Resource Group: Guide to Backpacking and Camping Food
- Wild Backpacker: Backpacking Food Ideas
- Low-Salt Foods: Tips on Reducing Sodium
- University of California San Francisco Medical Center: Guidelines for a Low Sodium Diet
- Cleveland Clinic: Low-Sodium Diet Guidelines
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