Eating for Adventure

Nutrition affects the body in many ways including: hydration, thermoregulation, energy reserves, fine motor coordination, immune function; and oxidative stress.

Poor diets lead to poor performance and interact with heat, cold and altitude.

Nutrition maintains health and building and repairing body tissue and energy reserves in all environments. 

Fuel “powers” expedition members over difficult terrain carrying heavy packs. It keeps them mentally alert and a positive attitude.

Without good nutrition the disposition and attitude and performance of team members can deteriorate rapidly.

Good nutrition renews” psychological stores” such as spirit and morale and “physiological energy stores” like glycogen.

The success of expeditions composed of several team members depends in large part upon teamwork. 

Disasters occur when unexpected delays were encountered en route due to bad weather, when food spoilage or contamination occurred, when loss of food supplies occurred or when resupply was unreliable. 

Weight losses of less than 10% have a small effect on aerobic work; but strength and power are more impaired by loss of lean body mass. 

The overall speed or the progress of the expedition along the trail and the ability to carry heavy packs without frequent rest periods is decreased with glycogen depletion.

Energy shortfalls from depleted glycogen stores are an immediate problem but vitamin and mineral deficiencies are less urgent, since they take weeks, not days, to develop.

When food deprivation is accompanied by temperature extremes such as extreme cold or heat physical performance is poor.

Food, mostly carbohydrate, is important for shivering thermogenesis in the cold. 

In hot weather accompanied by heavy sweating, sodium intake is critical.  Usually sodium content of rations is adequate to replace sweat. 

Usually 6-12 g of NaCl per day from food will be adequate to replace sodium sweat losses in most cases. Liberal salting of food can supply additional sodium replacement if needed.

Plan on some “bail out” foods to fall back upon when the weather is bad or everyone is worn out: 

Instant soups, bouillon cubes, hot chocolate, energy bars, and jerky can be very useful in these instances. :

Eating frequently helps replenish glycogen stores as they are depleted throughout the day lessening fatigue and increased perceived exertion. Frequent small meals throughout the day during cold weather expeditions will improve cold tolerance by helping to maintain core temperature at a more constant level.

Avoid constipation, eat fibre, and drink lots of water

Good food makes for good spirits. Provide “comfort” foods such as coffee, tea, cocoa, chocolate, bacon, and chicken soup.

Eating well helps campers sleep better and warmer and to arise in better spirits with glycogen restored.

A good outdoor leader will encourage group meals and check to make sure team members are eating and drinking, as they should.