To maintain energy levels and optimize hydration during long hikes, it is recommended to combine snacks that include fast-acting carbohydrates (for an immediate boost) with proteins and healthy fats (for satiety and sustained energy), while regularly drinking water enriched with electrolytes (sodium and potassium) to compensate for losses from perspiration.

noli's read

The combination of fast-acting carbohydrates, proteins, and fats to support long-duration exercise is strongly validated by the guidelines of the American College of Sports Medicine (ACSM), which are based on decades of observational studies and clinical trials. Carbohydrates maintain immediate muscle fuel, while proteins and fats slow digestion to provide stable energy, thereby avoiding sharp fluctuations in blood glucose. As for the addition of electrolytes (sodium and potassium) for long, hot outings, it is also supported by an ACSM consensus to compensate for sweat loss and maintain fluid balance. Conversely, the advice to drink preventively without waiting for thirst is more nuanced in research. Work published in the British Journal of Sports Medicine (notably by Dr. Tim Noakes, via observational analyses) shows that drinking only on demand (based on thirst) is often safer and sufficient to avoid overhydration. Finally, using urine color or fatigue as markers of dehydration remains a very reliable practical method validated by clinicians.

the sources

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