Pairing fast-acting carbohydrates (fruit, pretzels) with protein and healthy fats (nuts, seeds) helps maintain stable energy while hiking, while regularly consuming water enriched with electrolytes (such as Liquid I.V.) compensates for losses due to perspiration.

noli's read

Kylie’s overall approach aligns well with sports nutrition science. The Academy of Nutrition and Dietetics (AND) and the American College of Sports Medicine (ACSM), through expert consensus, confirm that combining fast-acting carbohydrates with protein and fat helps stabilize energy and optimize endurance. Regarding hydration, a 2025 randomized controlled trial (RCT) on the Liquid I.V. formula shows that it improves water retention and overall hydration levels compared to plain water. This mechanism relies on WHO science regarding the co-transport of sodium and water in the intestine. However, the idea of consistently drinking before feeling thirsty should be nuanced: the ACSM notes that for moderate efforts lasting less than one hour, water alone is quite sufficient. Several physical wellness experts, in fact, recommend simply listening to one's natural thirst to avoid unnecessarily overloading the body with water.

the sources

1. 1Maughan RJ et al. 2016
2. 2Hew-Butler T et al. 2015