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General Fueling & Hydration for climbing and trekking
While training is critical to success in the mountains, if not coupled with an overall game plan for diet, hydration, and hygiene when on your climb or trek, there will likely be some difficult challenges along the path towards your goal.
Here is the first of several blogs addressing these sometimes overlooked key components that will lead to success.
Ever dig through a climber’s or trekker’s backpack looking for snacks? Perhaps what you found resembled a kids Halloween haul with a heavy dose of caffeine? Are sugar and caffeine the best things to take with you on the mountain?
What about when you’re training for your next mountain adventure like Aconcagua, where you will have a summit day as long as 12 hours? How will you manage your food intake?
![Snack food for climbing and trekking](https://mountain-madness.imgix.net/general-images/snack-food-for-climbing-and-trekking.jpg?auto=compress%2Cformat&crop=focalpoint&fit=crop&fp-x=0.5&fp-y=0.5&h=1833&q=80&w=2200&s=054091e7f3b655c2945ca7ce81615023 2200w 1833h, https://mountain-madness.imgix.net/general-images/snack-food-for-climbing-and-trekking.jpg?auto=compress%2Cformat&crop=focalpoint&fit=crop&fp-x=0.5&fp-y=0.5&h=1667&q=80&w=2000&s=3c713bdf163cdffcd623b76b3c294612 2000w 1667h, https://mountain-madness.imgix.net/general-images/snack-food-for-climbing-and-trekking.jpg?auto=compress%2Cformat&crop=focalpoint&fit=crop&fp-x=0.5&fp-y=0.5&h=1500&q=80&w=1800&s=4894a5808a7410a44c20121551d8b387 1800w 1500h, https://mountain-madness.imgix.net/general-images/snack-food-for-climbing-and-trekking.jpg?auto=compress%2Cformat&crop=focalpoint&fit=crop&fp-x=0.5&fp-y=0.5&h=1333&q=80&w=1600&s=873eb8bd3ed3e8ef16772510cd8b761d 1600w 1333h, https://mountain-madness.imgix.net/general-images/snack-food-for-climbing-and-trekking.jpg?auto=compress%2Cformat&crop=focalpoint&fit=crop&fp-x=0.5&fp-y=0.5&h=1167&q=80&w=1400&s=b3d0047fa1bb459ff5bed0a7a267d271 1400w 1167h, https://mountain-madness.imgix.net/general-images/snack-food-for-climbing-and-trekking.jpg?auto=compress%2Cformat&crop=focalpoint&fit=crop&fp-x=0.5&fp-y=0.5&h=1000&q=80&w=1200&s=3e1f363465d3ab0bbf56025a4db541d2 1200w 1000h, https://mountain-madness.imgix.net/general-images/snack-food-for-climbing-and-trekking.jpg?auto=compress%2Cformat&crop=focalpoint&fit=crop&fp-x=0.5&fp-y=0.5&h=833&q=80&w=1000&s=870cfa5bc26f314408ad61ebe0dc865e 1000w 833h, https://mountain-madness.imgix.net/general-images/snack-food-for-climbing-and-trekking.jpg?auto=compress%2Cformat&crop=focalpoint&fit=crop&fp-x=0.5&fp-y=0.5&h=667&q=80&w=800&s=1188161db81b8c7b3c4f462ee0166014 800w 667h, https://mountain-madness.imgix.net/general-images/snack-food-for-climbing-and-trekking.jpg?auto=compress%2Cformat&crop=focalpoint&fit=crop&fp-x=0.5&fp-y=0.5&h=500&q=80&w=600&s=2c2c49b613baadcf872bfbafd84b4f1f 600w 500h, https://mountain-madness.imgix.net/general-images/snack-food-for-climbing-and-trekking.jpg?auto=compress%2Cformat&crop=focalpoint&fit=crop&fp-x=0.5&fp-y=0.5&h=333&q=80&w=400&s=8305e9f899126a25d654138b9742aae2 400w 333h, https://mountain-madness.imgix.net/general-images/snack-food-for-climbing-and-trekking.jpg?auto=compress%2Cformat&crop=focalpoint&fit=crop&fp-x=0.5&fp-y=0.5&h=167&q=80&w=200&s=9fa61b396534f19d8065a9e8d98f9882 200w 167h)
![healthy food for mountain travel with Mountain Madness](https://mountain-madness.imgix.net/general-images/healthy-food-for-mountain-travel-with-Mountain-Madness.f1644957452.jpg?auto=compress%2Cformat&crop=focalpoint&fit=crop&fp-x=0.5536&fp-y=0.3659&h=1833&q=80&w=2200&s=7b95547947fb1b1604bddf44a4e22e6e 2200w 1833h, https://mountain-madness.imgix.net/general-images/healthy-food-for-mountain-travel-with-Mountain-Madness.f1644957452.jpg?auto=compress%2Cformat&crop=focalpoint&fit=crop&fp-x=0.5536&fp-y=0.3659&h=1667&q=80&w=2000&s=197f8e2aa0586e46ecef53963e13e537 2000w 1667h, https://mountain-madness.imgix.net/general-images/healthy-food-for-mountain-travel-with-Mountain-Madness.f1644957452.jpg?auto=compress%2Cformat&crop=focalpoint&fit=crop&fp-x=0.5536&fp-y=0.3659&h=1500&q=80&w=1800&s=91c4917ee495e9b6e95a7fb7c77915f8 1800w 1500h, https://mountain-madness.imgix.net/general-images/healthy-food-for-mountain-travel-with-Mountain-Madness.f1644957452.jpg?auto=compress%2Cformat&crop=focalpoint&fit=crop&fp-x=0.5536&fp-y=0.3659&h=1333&q=80&w=1600&s=e731f67b8db9ee90301a8b51584997ad 1600w 1333h, https://mountain-madness.imgix.net/general-images/healthy-food-for-mountain-travel-with-Mountain-Madness.f1644957452.jpg?auto=compress%2Cformat&crop=focalpoint&fit=crop&fp-x=0.5536&fp-y=0.3659&h=1167&q=80&w=1400&s=48c944434b05a80911f6438508152ec4 1400w 1167h, https://mountain-madness.imgix.net/general-images/healthy-food-for-mountain-travel-with-Mountain-Madness.f1644957452.jpg?auto=compress%2Cformat&crop=focalpoint&fit=crop&fp-x=0.5536&fp-y=0.3659&h=1000&q=80&w=1200&s=cc8c5637362e4e318b799b430e30e9a3 1200w 1000h, https://mountain-madness.imgix.net/general-images/healthy-food-for-mountain-travel-with-Mountain-Madness.f1644957452.jpg?auto=compress%2Cformat&crop=focalpoint&fit=crop&fp-x=0.5536&fp-y=0.3659&h=833&q=80&w=1000&s=ad05a7f1e69b34ac0ecdc1e1b0da8662 1000w 833h, https://mountain-madness.imgix.net/general-images/healthy-food-for-mountain-travel-with-Mountain-Madness.f1644957452.jpg?auto=compress%2Cformat&crop=focalpoint&fit=crop&fp-x=0.5536&fp-y=0.3659&h=667&q=80&w=800&s=5684b850092265ce856dc4a65be114f0 800w 667h, https://mountain-madness.imgix.net/general-images/healthy-food-for-mountain-travel-with-Mountain-Madness.f1644957452.jpg?auto=compress%2Cformat&crop=focalpoint&fit=crop&fp-x=0.5536&fp-y=0.3659&h=500&q=80&w=600&s=f5e78845624fa45b243da74f29037a13 600w 500h, https://mountain-madness.imgix.net/general-images/healthy-food-for-mountain-travel-with-Mountain-Madness.f1644957452.jpg?auto=compress%2Cformat&crop=focalpoint&fit=crop&fp-x=0.5536&fp-y=0.3659&h=333&q=80&w=400&s=2f2fcfb3b9ac0d72895ba61cd5960c75 400w 333h, https://mountain-madness.imgix.net/general-images/healthy-food-for-mountain-travel-with-Mountain-Madness.f1644957452.jpg?auto=compress%2Cformat&crop=focalpoint&fit=crop&fp-x=0.5536&fp-y=0.3659&h=167&q=80&w=200&s=e14684924ada16d83c31a5e537a72503 200w 167h)
![alpine backpacking food](https://mountain-madness.imgix.net/general-images/alpine-backpacking-food.f1644954569.jpg?auto=compress%2Cformat&crop=focalpoint&fit=crop&fp-x=0.5&fp-y=0.5&h=1833&q=80&w=2200&s=37cef35440cdd9928489babfbde1476f 2200w 1833h, https://mountain-madness.imgix.net/general-images/alpine-backpacking-food.f1644954569.jpg?auto=compress%2Cformat&crop=focalpoint&fit=crop&fp-x=0.5&fp-y=0.5&h=1667&q=80&w=2000&s=d0bf1e8c916210fb8251130fb8441ac6 2000w 1667h, https://mountain-madness.imgix.net/general-images/alpine-backpacking-food.f1644954569.jpg?auto=compress%2Cformat&crop=focalpoint&fit=crop&fp-x=0.5&fp-y=0.5&h=1500&q=80&w=1800&s=7378b7c0ef8b9253bb4384d8d69853d0 1800w 1500h, https://mountain-madness.imgix.net/general-images/alpine-backpacking-food.f1644954569.jpg?auto=compress%2Cformat&crop=focalpoint&fit=crop&fp-x=0.5&fp-y=0.5&h=1333&q=80&w=1600&s=741d9679a14ef7d37836359f06aebeba 1600w 1333h, https://mountain-madness.imgix.net/general-images/alpine-backpacking-food.f1644954569.jpg?auto=compress%2Cformat&crop=focalpoint&fit=crop&fp-x=0.5&fp-y=0.5&h=1167&q=80&w=1400&s=cca2ec8d67d4957695cdf92e70d32319 1400w 1167h, https://mountain-madness.imgix.net/general-images/alpine-backpacking-food.f1644954569.jpg?auto=compress%2Cformat&crop=focalpoint&fit=crop&fp-x=0.5&fp-y=0.5&h=1000&q=80&w=1200&s=d74fde1d503d70271f581b7475620f64 1200w 1000h, https://mountain-madness.imgix.net/general-images/alpine-backpacking-food.f1644954569.jpg?auto=compress%2Cformat&crop=focalpoint&fit=crop&fp-x=0.5&fp-y=0.5&h=833&q=80&w=1000&s=58db3607931d551cb93873027417a8e9 1000w 833h, https://mountain-madness.imgix.net/general-images/alpine-backpacking-food.f1644954569.jpg?auto=compress%2Cformat&crop=focalpoint&fit=crop&fp-x=0.5&fp-y=0.5&h=667&q=80&w=800&s=d16c56d5990d3a34046929d48c62faa6 800w 667h, https://mountain-madness.imgix.net/general-images/alpine-backpacking-food.f1644954569.jpg?auto=compress%2Cformat&crop=focalpoint&fit=crop&fp-x=0.5&fp-y=0.5&h=500&q=80&w=600&s=20776bbd1bba1905909eb849a30ef3f7 600w 500h, https://mountain-madness.imgix.net/general-images/alpine-backpacking-food.f1644954569.jpg?auto=compress%2Cformat&crop=focalpoint&fit=crop&fp-x=0.5&fp-y=0.5&h=333&q=80&w=400&s=d369f517411a0326a5763934396de9c1 400w 333h, https://mountain-madness.imgix.net/general-images/alpine-backpacking-food.f1644954569.jpg?auto=compress%2Cformat&crop=focalpoint&fit=crop&fp-x=0.5&fp-y=0.5&h=167&q=80&w=200&s=647ab94962e2a4d5b5e413bb38df2e6a 200w 167h)
We’ve talked to mountain pros and medical doctors about nutrition and here are some tips we’ve learned the hard way, but that ultimately have contributed to success on a climb or trek once they became routine practices.
First, whether you’re training in the gym or in the mountains, think of everything you consume (even that beer) as fuel. Most mountain athletes don’t eat enough protein. A general rule of thumb for calorie consumption is:
Protein = 30%
Carbs = 30%
Fat = 40%
![Mexico expedition food pre-climb for volcanoes ascents](https://mountain-madness.imgix.net/general-images/Mexico-expedition-food-pre-climb-for-volcanoes-ascents.f1644954863.jpg?auto=compress%2Cformat&crop=focalpoint&fit=crop&fp-x=0.5&fp-y=0.5&h=1833&q=80&w=2200&s=fe0f2f54c982514a8d0628a61eacaa79 2200w 1833h, https://mountain-madness.imgix.net/general-images/Mexico-expedition-food-pre-climb-for-volcanoes-ascents.f1644954863.jpg?auto=compress%2Cformat&crop=focalpoint&fit=crop&fp-x=0.5&fp-y=0.5&h=1667&q=80&w=2000&s=1ee30bb39247fa730a3a1ece98ec233c 2000w 1667h, https://mountain-madness.imgix.net/general-images/Mexico-expedition-food-pre-climb-for-volcanoes-ascents.f1644954863.jpg?auto=compress%2Cformat&crop=focalpoint&fit=crop&fp-x=0.5&fp-y=0.5&h=1500&q=80&w=1800&s=86b17f3f7126b143c723c862bf00f049 1800w 1500h, https://mountain-madness.imgix.net/general-images/Mexico-expedition-food-pre-climb-for-volcanoes-ascents.f1644954863.jpg?auto=compress%2Cformat&crop=focalpoint&fit=crop&fp-x=0.5&fp-y=0.5&h=1333&q=80&w=1600&s=7823794b1f7d23a545e69ab33c424122 1600w 1333h, https://mountain-madness.imgix.net/general-images/Mexico-expedition-food-pre-climb-for-volcanoes-ascents.f1644954863.jpg?auto=compress%2Cformat&crop=focalpoint&fit=crop&fp-x=0.5&fp-y=0.5&h=1167&q=80&w=1400&s=cc1005b1fcb62a819efe2f9c0f45397c 1400w 1167h, https://mountain-madness.imgix.net/general-images/Mexico-expedition-food-pre-climb-for-volcanoes-ascents.f1644954863.jpg?auto=compress%2Cformat&crop=focalpoint&fit=crop&fp-x=0.5&fp-y=0.5&h=1000&q=80&w=1200&s=c0c007c7a8e5b4f7d7ece672c4da2b5f 1200w 1000h, https://mountain-madness.imgix.net/general-images/Mexico-expedition-food-pre-climb-for-volcanoes-ascents.f1644954863.jpg?auto=compress%2Cformat&crop=focalpoint&fit=crop&fp-x=0.5&fp-y=0.5&h=833&q=80&w=1000&s=53a8758bed69304d60aa99b98621acf6 1000w 833h, https://mountain-madness.imgix.net/general-images/Mexico-expedition-food-pre-climb-for-volcanoes-ascents.f1644954863.jpg?auto=compress%2Cformat&crop=focalpoint&fit=crop&fp-x=0.5&fp-y=0.5&h=667&q=80&w=800&s=ee39847da2e05bfad99da5817d1d932e 800w 667h, https://mountain-madness.imgix.net/general-images/Mexico-expedition-food-pre-climb-for-volcanoes-ascents.f1644954863.jpg?auto=compress%2Cformat&crop=focalpoint&fit=crop&fp-x=0.5&fp-y=0.5&h=500&q=80&w=600&s=fd0bd8d4ac6961b66e5552dc2e77700f 600w 500h, https://mountain-madness.imgix.net/general-images/Mexico-expedition-food-pre-climb-for-volcanoes-ascents.f1644954863.jpg?auto=compress%2Cformat&crop=focalpoint&fit=crop&fp-x=0.5&fp-y=0.5&h=333&q=80&w=400&s=80707445a6e3ca2e3251a75fb47f94de 400w 333h, https://mountain-madness.imgix.net/general-images/Mexico-expedition-food-pre-climb-for-volcanoes-ascents.f1644954863.jpg?auto=compress%2Cformat&crop=focalpoint&fit=crop&fp-x=0.5&fp-y=0.5&h=167&q=80&w=200&s=fd5f31d187939a641beb5feb821b7dae 200w 167h)
![backpacking food while on a climb to Mount Baker](https://mountain-madness.imgix.net/general-images/food-3_2022-02-15-200005_aves.f1644956255.jpg?auto=compress%2Cformat&crop=focalpoint&fit=crop&fp-x=0.5&fp-y=0.5&h=1833&q=80&w=2200&s=c8d824bb6708d29eca3d487cd2f4da52 2200w 1833h, https://mountain-madness.imgix.net/general-images/food-3_2022-02-15-200005_aves.f1644956255.jpg?auto=compress%2Cformat&crop=focalpoint&fit=crop&fp-x=0.5&fp-y=0.5&h=1667&q=80&w=2000&s=0244d0f63ead69a249a8d51b19646605 2000w 1667h, https://mountain-madness.imgix.net/general-images/food-3_2022-02-15-200005_aves.f1644956255.jpg?auto=compress%2Cformat&crop=focalpoint&fit=crop&fp-x=0.5&fp-y=0.5&h=1500&q=80&w=1800&s=d64b2b3a783b29c1e3944d62fd60c517 1800w 1500h, https://mountain-madness.imgix.net/general-images/food-3_2022-02-15-200005_aves.f1644956255.jpg?auto=compress%2Cformat&crop=focalpoint&fit=crop&fp-x=0.5&fp-y=0.5&h=1333&q=80&w=1600&s=77cd5e5398485388e57aaddacfbdfc55 1600w 1333h, https://mountain-madness.imgix.net/general-images/food-3_2022-02-15-200005_aves.f1644956255.jpg?auto=compress%2Cformat&crop=focalpoint&fit=crop&fp-x=0.5&fp-y=0.5&h=1167&q=80&w=1400&s=78a745e6101a009ef285dad20986b78b 1400w 1167h, https://mountain-madness.imgix.net/general-images/food-3_2022-02-15-200005_aves.f1644956255.jpg?auto=compress%2Cformat&crop=focalpoint&fit=crop&fp-x=0.5&fp-y=0.5&h=1000&q=80&w=1200&s=b6b4f93a3b331f5361767ca4fddce34d 1200w 1000h, https://mountain-madness.imgix.net/general-images/food-3_2022-02-15-200005_aves.f1644956255.jpg?auto=compress%2Cformat&crop=focalpoint&fit=crop&fp-x=0.5&fp-y=0.5&h=833&q=80&w=1000&s=89f5e00ff92b9af502a455ec6cb70661 1000w 833h, https://mountain-madness.imgix.net/general-images/food-3_2022-02-15-200005_aves.f1644956255.jpg?auto=compress%2Cformat&crop=focalpoint&fit=crop&fp-x=0.5&fp-y=0.5&h=667&q=80&w=800&s=99b5c0ef6d1f5716ef1d66b38d16cdbd 800w 667h, https://mountain-madness.imgix.net/general-images/food-3_2022-02-15-200005_aves.f1644956255.jpg?auto=compress%2Cformat&crop=focalpoint&fit=crop&fp-x=0.5&fp-y=0.5&h=500&q=80&w=600&s=23cafae5ddb7398f66c718bb7d329c3e 600w 500h, https://mountain-madness.imgix.net/general-images/food-3_2022-02-15-200005_aves.f1644956255.jpg?auto=compress%2Cformat&crop=focalpoint&fit=crop&fp-x=0.5&fp-y=0.5&h=333&q=80&w=400&s=5303f90331e1e1bbadd9b02c6ad65e39 400w 333h, https://mountain-madness.imgix.net/general-images/food-3_2022-02-15-200005_aves.f1644956255.jpg?auto=compress%2Cformat&crop=focalpoint&fit=crop&fp-x=0.5&fp-y=0.5&h=167&q=80&w=200&s=10328af1a8a39697036bab43852ad41c 200w 167h)
![Post expedition food](https://mountain-madness.imgix.net/general-images/post-expedition-food.jpg?auto=compress%2Cformat&crop=focalpoint&fit=crop&fp-x=0.5&fp-y=0.5&h=1833&q=80&w=2200&s=b92e6f5f8e2e67d7969809635e41acc5 2200w 1833h, https://mountain-madness.imgix.net/general-images/post-expedition-food.jpg?auto=compress%2Cformat&crop=focalpoint&fit=crop&fp-x=0.5&fp-y=0.5&h=1667&q=80&w=2000&s=51b8c1d010a568660a39299cddec237c 2000w 1667h, https://mountain-madness.imgix.net/general-images/post-expedition-food.jpg?auto=compress%2Cformat&crop=focalpoint&fit=crop&fp-x=0.5&fp-y=0.5&h=1500&q=80&w=1800&s=ce8cb93c65d8b5399d19e4f885547e04 1800w 1500h, https://mountain-madness.imgix.net/general-images/post-expedition-food.jpg?auto=compress%2Cformat&crop=focalpoint&fit=crop&fp-x=0.5&fp-y=0.5&h=1333&q=80&w=1600&s=32cf4e44901ce9f2e944af269c0fe550 1600w 1333h, https://mountain-madness.imgix.net/general-images/post-expedition-food.jpg?auto=compress%2Cformat&crop=focalpoint&fit=crop&fp-x=0.5&fp-y=0.5&h=1167&q=80&w=1400&s=cdbf9f0fc4dce47169f565c978d94f83 1400w 1167h, https://mountain-madness.imgix.net/general-images/post-expedition-food.jpg?auto=compress%2Cformat&crop=focalpoint&fit=crop&fp-x=0.5&fp-y=0.5&h=1000&q=80&w=1200&s=57234a8ee69e5c4cfba113b97d4e3350 1200w 1000h, https://mountain-madness.imgix.net/general-images/post-expedition-food.jpg?auto=compress%2Cformat&crop=focalpoint&fit=crop&fp-x=0.5&fp-y=0.5&h=833&q=80&w=1000&s=4bc81af72ee2ea0d4875661ee3d256ce 1000w 833h, https://mountain-madness.imgix.net/general-images/post-expedition-food.jpg?auto=compress%2Cformat&crop=focalpoint&fit=crop&fp-x=0.5&fp-y=0.5&h=667&q=80&w=800&s=499189a9433aba3ecca99b63c74b6b8d 800w 667h, https://mountain-madness.imgix.net/general-images/post-expedition-food.jpg?auto=compress%2Cformat&crop=focalpoint&fit=crop&fp-x=0.5&fp-y=0.5&h=500&q=80&w=600&s=43dbf9f9cda33caa426dc2d195e79e85 600w 500h, https://mountain-madness.imgix.net/general-images/post-expedition-food.jpg?auto=compress%2Cformat&crop=focalpoint&fit=crop&fp-x=0.5&fp-y=0.5&h=333&q=80&w=400&s=d9a11832379bf17a321bcb07ca6607af 400w 333h, https://mountain-madness.imgix.net/general-images/post-expedition-food.jpg?auto=compress%2Cformat&crop=focalpoint&fit=crop&fp-x=0.5&fp-y=0.5&h=167&q=80&w=200&s=85aa8e0917501d828ae3d12dfc38be09 200w 167h)
Aim for real food, with ingredients you can pronounce. And, whether you’re trekking or climbing, have a plan for how frequently you will eat. Don’t wait until you feel hungry. While that early morning breakfast with a pre-dawn start will get you going, what happens during that break three hours into the climb when you feel diminished energy? And while that tasty teahouse breakfast of an omelette, porridge, toast and jam, and some coffee may rev up your engines for the morning on your trek to Everest Basecamp, it’s a fast fuel burn as you walk up steep hills at altitude. Be ready to put some fuel back in your tank, if only enough to get you to the lunch stop. Anticipate your needs.
PRO TIP: On the mountain, be sure your snacks are easily accessible for eating on the go. Stuff your pockets with bite-sized chunks of your favorite bar and have some quick energy, like honey or hard candy, in case you need a boost. If you’re craving protein on the mountain, grab a nut butter. Those packaged in squeezable pouches are especially easy to eat on-the-go. And, some even have a dose of caffeine.
Hydration also plays a huge role in your performance on and off the mountain. Test electrolyte mixes during training to find one that works best for you. And, have a hydration plan when you’re working hard. Don’t chug big quantities when you’re exerting yourself. Your stomach will likely pay for it later as it tries to absorb the fluids, resulting in nausea and stomach ache.
While a sundowner in Arusha National Park before your Kilimanjaro climb, won’t lead to a hangover for the start of the climb the next day, it’s wise to minimize or eliminate alcohol consumption while on your trek or climb, especially when at higher altitudes. Instead focus on the usual water hydration during the day, but consider non-caffeinated drinks when at camp.
PRO TIP: Save the alcohol for your celebration dinner after the climb or trek.
![sundowner time on Arusha before Kilimanjaro climb](https://mountain-madness.imgix.net/general-images/sundowner-time-on-Arusha-before-Kilimanjaro-climb.f1644956312.jpg?auto=compress%2Cformat&crop=focalpoint&fit=crop&fp-x=0.5&fp-y=0.5&h=1833&q=80&w=2200&s=fd26e584745dc03fd786e418a0ee20bb 2200w 1833h, https://mountain-madness.imgix.net/general-images/sundowner-time-on-Arusha-before-Kilimanjaro-climb.f1644956312.jpg?auto=compress%2Cformat&crop=focalpoint&fit=crop&fp-x=0.5&fp-y=0.5&h=1667&q=80&w=2000&s=2c12baf6dc937605e3105c649235accf 2000w 1667h, https://mountain-madness.imgix.net/general-images/sundowner-time-on-Arusha-before-Kilimanjaro-climb.f1644956312.jpg?auto=compress%2Cformat&crop=focalpoint&fit=crop&fp-x=0.5&fp-y=0.5&h=1500&q=80&w=1800&s=5ade5a317430a4731e7945b96e9862fc 1800w 1500h, https://mountain-madness.imgix.net/general-images/sundowner-time-on-Arusha-before-Kilimanjaro-climb.f1644956312.jpg?auto=compress%2Cformat&crop=focalpoint&fit=crop&fp-x=0.5&fp-y=0.5&h=1333&q=80&w=1600&s=e15138fb72f6a83eeb2bef3d6167010c 1600w 1333h, https://mountain-madness.imgix.net/general-images/sundowner-time-on-Arusha-before-Kilimanjaro-climb.f1644956312.jpg?auto=compress%2Cformat&crop=focalpoint&fit=crop&fp-x=0.5&fp-y=0.5&h=1167&q=80&w=1400&s=f14036e2dc1d978a2288e9c27e8273f4 1400w 1167h, https://mountain-madness.imgix.net/general-images/sundowner-time-on-Arusha-before-Kilimanjaro-climb.f1644956312.jpg?auto=compress%2Cformat&crop=focalpoint&fit=crop&fp-x=0.5&fp-y=0.5&h=1000&q=80&w=1200&s=cc052b2728ecd0f3f4d1e924f6a2db65 1200w 1000h, https://mountain-madness.imgix.net/general-images/sundowner-time-on-Arusha-before-Kilimanjaro-climb.f1644956312.jpg?auto=compress%2Cformat&crop=focalpoint&fit=crop&fp-x=0.5&fp-y=0.5&h=833&q=80&w=1000&s=f4cebf8c7ecf7228002d5cc56af42b34 1000w 833h, https://mountain-madness.imgix.net/general-images/sundowner-time-on-Arusha-before-Kilimanjaro-climb.f1644956312.jpg?auto=compress%2Cformat&crop=focalpoint&fit=crop&fp-x=0.5&fp-y=0.5&h=667&q=80&w=800&s=c83408c239754525d881162850a0adf5 800w 667h, https://mountain-madness.imgix.net/general-images/sundowner-time-on-Arusha-before-Kilimanjaro-climb.f1644956312.jpg?auto=compress%2Cformat&crop=focalpoint&fit=crop&fp-x=0.5&fp-y=0.5&h=500&q=80&w=600&s=f73aee4f4f882e835384f1dc7f91dd8f 600w 500h, https://mountain-madness.imgix.net/general-images/sundowner-time-on-Arusha-before-Kilimanjaro-climb.f1644956312.jpg?auto=compress%2Cformat&crop=focalpoint&fit=crop&fp-x=0.5&fp-y=0.5&h=333&q=80&w=400&s=30dd6490a56738211e39717cabf9f2d0 400w 333h, https://mountain-madness.imgix.net/general-images/sundowner-time-on-Arusha-before-Kilimanjaro-climb.f1644956312.jpg?auto=compress%2Cformat&crop=focalpoint&fit=crop&fp-x=0.5&fp-y=0.5&h=167&q=80&w=200&s=97e45f26b82b45d454632cb7eef8a1f0 200w 167h)
![hydration for mountain climbers and trekkers](https://mountain-madness.imgix.net/general-images/hydration-for-mountain-climbers-and-trekkers.f1644956368.jpg?auto=compress%2Cformat&crop=focalpoint&fit=crop&fp-x=0.5&fp-y=0.5&h=1833&q=80&w=2200&s=8bb713df3d87b939554e39951a2e9086 2200w 1833h, https://mountain-madness.imgix.net/general-images/hydration-for-mountain-climbers-and-trekkers.f1644956368.jpg?auto=compress%2Cformat&crop=focalpoint&fit=crop&fp-x=0.5&fp-y=0.5&h=1667&q=80&w=2000&s=990f9a5d99af6a5af386c0edfdf820d9 2000w 1667h, https://mountain-madness.imgix.net/general-images/hydration-for-mountain-climbers-and-trekkers.f1644956368.jpg?auto=compress%2Cformat&crop=focalpoint&fit=crop&fp-x=0.5&fp-y=0.5&h=1500&q=80&w=1800&s=26c4837b3abc2fef0191dcc03f628943 1800w 1500h, https://mountain-madness.imgix.net/general-images/hydration-for-mountain-climbers-and-trekkers.f1644956368.jpg?auto=compress%2Cformat&crop=focalpoint&fit=crop&fp-x=0.5&fp-y=0.5&h=1333&q=80&w=1600&s=79662ec987ca0be0acb7cb8a44dbb98d 1600w 1333h, https://mountain-madness.imgix.net/general-images/hydration-for-mountain-climbers-and-trekkers.f1644956368.jpg?auto=compress%2Cformat&crop=focalpoint&fit=crop&fp-x=0.5&fp-y=0.5&h=1167&q=80&w=1400&s=008db2a416d31f529e29e4c7b24894ef 1400w 1167h, https://mountain-madness.imgix.net/general-images/hydration-for-mountain-climbers-and-trekkers.f1644956368.jpg?auto=compress%2Cformat&crop=focalpoint&fit=crop&fp-x=0.5&fp-y=0.5&h=1000&q=80&w=1200&s=5e2933f011171f406a51c36dfb6e6cba 1200w 1000h, https://mountain-madness.imgix.net/general-images/hydration-for-mountain-climbers-and-trekkers.f1644956368.jpg?auto=compress%2Cformat&crop=focalpoint&fit=crop&fp-x=0.5&fp-y=0.5&h=833&q=80&w=1000&s=0ae98cf4a88ecf0e6b96572da1cf55e6 1000w 833h, https://mountain-madness.imgix.net/general-images/hydration-for-mountain-climbers-and-trekkers.f1644956368.jpg?auto=compress%2Cformat&crop=focalpoint&fit=crop&fp-x=0.5&fp-y=0.5&h=667&q=80&w=800&s=9be42720f3b1144c56c836687e88d7ff 800w 667h, https://mountain-madness.imgix.net/general-images/hydration-for-mountain-climbers-and-trekkers.f1644956368.jpg?auto=compress%2Cformat&crop=focalpoint&fit=crop&fp-x=0.5&fp-y=0.5&h=500&q=80&w=600&s=7c30433a07c3189188ffcb46636d75f0 600w 500h, https://mountain-madness.imgix.net/general-images/hydration-for-mountain-climbers-and-trekkers.f1644956368.jpg?auto=compress%2Cformat&crop=focalpoint&fit=crop&fp-x=0.5&fp-y=0.5&h=333&q=80&w=400&s=3181fefbfbce3cd80b8a9e87d1c8d592 400w 333h, https://mountain-madness.imgix.net/general-images/hydration-for-mountain-climbers-and-trekkers.f1644956368.jpg?auto=compress%2Cformat&crop=focalpoint&fit=crop&fp-x=0.5&fp-y=0.5&h=167&q=80&w=200&s=9a6d0697aac94f0641c4c69de4da1ac9 200w 167h)
![Rich food on expedition in city](https://mountain-madness.imgix.net/general-images/rich-food-on-expedition-in-city.jpg?auto=compress%2Cformat&crop=focalpoint&fit=crop&fp-x=0.5&fp-y=0.5&h=1833&q=80&w=2200&s=aa4ccf7eeeb5ed3a61d2d40318ad42c8 2200w 1833h, https://mountain-madness.imgix.net/general-images/rich-food-on-expedition-in-city.jpg?auto=compress%2Cformat&crop=focalpoint&fit=crop&fp-x=0.5&fp-y=0.5&h=1667&q=80&w=2000&s=02dea3c7bb93dc9d4f0df4e53ccc504a 2000w 1667h, https://mountain-madness.imgix.net/general-images/rich-food-on-expedition-in-city.jpg?auto=compress%2Cformat&crop=focalpoint&fit=crop&fp-x=0.5&fp-y=0.5&h=1500&q=80&w=1800&s=e17b465c292a72933b8045eec87ba085 1800w 1500h, https://mountain-madness.imgix.net/general-images/rich-food-on-expedition-in-city.jpg?auto=compress%2Cformat&crop=focalpoint&fit=crop&fp-x=0.5&fp-y=0.5&h=1333&q=80&w=1600&s=b274f60c754ff6145c04f21c2086fa99 1600w 1333h, https://mountain-madness.imgix.net/general-images/rich-food-on-expedition-in-city.jpg?auto=compress%2Cformat&crop=focalpoint&fit=crop&fp-x=0.5&fp-y=0.5&h=1167&q=80&w=1400&s=b7778788dce578d82f96805bccdfd7d3 1400w 1167h, https://mountain-madness.imgix.net/general-images/rich-food-on-expedition-in-city.jpg?auto=compress%2Cformat&crop=focalpoint&fit=crop&fp-x=0.5&fp-y=0.5&h=1000&q=80&w=1200&s=59e2ef702755a28a8b8014742bddd4a2 1200w 1000h, https://mountain-madness.imgix.net/general-images/rich-food-on-expedition-in-city.jpg?auto=compress%2Cformat&crop=focalpoint&fit=crop&fp-x=0.5&fp-y=0.5&h=833&q=80&w=1000&s=2148dcb262b14901a2efcad3d7ef613f 1000w 833h, https://mountain-madness.imgix.net/general-images/rich-food-on-expedition-in-city.jpg?auto=compress%2Cformat&crop=focalpoint&fit=crop&fp-x=0.5&fp-y=0.5&h=667&q=80&w=800&s=7317dac48fc415ba3413fdd9ed26ac57 800w 667h, https://mountain-madness.imgix.net/general-images/rich-food-on-expedition-in-city.jpg?auto=compress%2Cformat&crop=focalpoint&fit=crop&fp-x=0.5&fp-y=0.5&h=500&q=80&w=600&s=7db7d42964bc2a4ee2baf7ea81e007b7 600w 500h, https://mountain-madness.imgix.net/general-images/rich-food-on-expedition-in-city.jpg?auto=compress%2Cformat&crop=focalpoint&fit=crop&fp-x=0.5&fp-y=0.5&h=333&q=80&w=400&s=f4c4c0e076e31b1ec9344d5655072ccd 400w 333h, https://mountain-madness.imgix.net/general-images/rich-food-on-expedition-in-city.jpg?auto=compress%2Cformat&crop=focalpoint&fit=crop&fp-x=0.5&fp-y=0.5&h=167&q=80&w=200&s=97e961bf243db497fd460d5a8a32eecc 200w 167h)
SOME RESOURCES
The mountain of nutrition and hydration advice for endurance athletes is huge. If you really want to dial it in, work with a licensed nutritionist who understands the demands of endurance athletes. Know before you go – experiment with all the different options out there and dial in what works and what doesn’t, both for your training and your actual adventures in the mountains. For starters, give a call to Jess Mullen MS,RDN at Fitfirst for some tips on nutrition and exercise.
For your training in the gym and in the mountains, at the very least take mental notes of what works and what does not. If you want a structured plan to help you build the fitness you’ll need for your next mountain experience, consider hiring a trainer that has mountain experience, like Alpine Athletics, who will help you with physical, mental, and tactical preparation.
Complied by Lisa Thompson/Alpine Athletics and Mark Gunlogson. Photos by Kevin Sanchez and MM Collection