To maintain energy and hydration during prolonged hikes, it is necessary to combine strategic snacks (fast carbohydrates for immediate energy, protein and healthy fats for satiety) and enrich your water with electrolytes (sodium, potassium) to be sipped regularly.

noli's read

The idea of combining fast carbohydrates for immediate momentum with protein and lipids for sustained energy is perfectly validated by consensus in sports nutrition, notably those of the American College of Sports Medicine (ACSM - expert opinion). Regarding hydration, ACSM guidelines also support the addition of electrolytes (sodium and potassium) for efforts lasting more than one hour, particularly in hot weather, to compensate for losses related to sweat. The utility of hydrating regularly to prevent a decline in performance and monitoring urine color is also validated by scientific opinions from the EFSA (European Food Safety Authority). However, the claim that the specific formula of this particular brand is essential or superior to other homemade hydration alternatives (such as water with a pinch of salt and a piece of fruit) lacks independent comparative evidence. In short, the overall snack and hydration strategy proposed is scientifically very robust for optimizing well-being in the outdoors.

the sources

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