Nutrition for Multi-Day Hikes

Food on a multi-day tramp is more than just fuel — it’s what keeps your energy steady, helps your body recover overnight, and maintains morale on tough days. New Zealand’s tracks can mean six to nine hours of walking a day, with steep climbs and unpredictable weather. Choosing lightweight, calorie-dense foods that pack easily is essential. This guide covers how to fuel up smartly while keeping your pack manageable.

Energy Needs on the Trail

On multi-day hikes, most trampers burn 2 500–3 500 calories per day, sometimes more in cold, wet, or alpine conditions. Always plan a little extra to cover delays, harder-than-expected sections, or weather changes. Running low on food can affect not only your energy but also your safety and decision-making.

Carbs, Protein, and Fats

Balance matters. Carbohydrates provide quick energy for climbs and long walking days. Protein helps your muscles recover overnight. Healthy fats give long-lasting energy and keep you full. A good ratio is roughly 50 % carbs, 25 % protein, 25 % fats across each day’s meals.

Fresh Produce and Nuts

While dehydrated meals and packaged foods are standard on multi-day hikes, carrying a little fresh produce adds variety, nutrition, and morale. Apples, carrots, and capsicums last well without refrigeration and bring hydration as well as fibre. Bananas and stone fruit are best for the first day only, as they bruise easily. Nuts, on the other hand, are the ultimate trail food: lightweight, calorie-dense, full of healthy fats, and rich in protein. A mix of almonds, cashews, and walnuts, combined with dried fruit, makes a perfect trail snack that keeps energy steady.

Breakfast Ideas

• Instant oats with dried fruit and nuts
• Muesli with powdered milk or protein powder
• Fresh fruit on day one for a morale boost

Lunch and Snacks

• Tortillas or wraps with cheese, nut butter, or salami
• Trail mix: nuts, seeds, dried fruit, and chocolate
• Fresh veg like carrots or capsicum for crunch
• Jerky or biltong for protein

Dinner Options

• Dehydrated meals — light, easy, and just add boiling water
• Couscous or instant rice with soup mix and tuna sachets
• Pasta with dehydrated sauce mixes

Hydration

Carry at least 2 litres of water each day and refill from streams where possible. Always treat water with filters, tablets, or by boiling. Electrolytes are valuable for hot days or strenuous climbs, replacing what’s lost through sweat.

Common Mistakes to Avoid

Fresh food is great but don’t overdo it: carrying a whole bag of apples is heavy and unnecessary. Avoid sugary junk food — it causes crashes after brief energy spikes. And don’t underestimate your needs: pack at least one spare meal for delays. Finally, test any dehydrated meals at home first — not all brands suit every stomach.

Quick Checklist

• Instant oats / muesli
• Trail mix with nuts and dried fruit
• Wraps + cheese or nut butter
• Fresh carrots, apples, or capsicum
• Dehydrated dinners
• Electrolytes + 2 L water per day
• One emergency meal

Pro Tip: A single piece of fresh fruit on day one can lift morale more than any energy bar. Balance lightness with comfort — a little fresh produce and a handful of nuts go a long way.

What’s your favourite trail food? Share recipes, snack hacks, and morale boosters in the Wakahi Forum.