22 tips for eating and staying in nature, in the mountains and on excursions

22 tips for eating and staying in nature, in the mountains and on excursions
Excursions and hiking represent so-called “vacation programs” for people of all generations and children who want to spend their free time in the fresh and clean air. In the past, such an excursion was spent on a short walk that ended with a visit to a coffee bar, pub or tavern. Today, people hike for hours with a backpack on their back or sports equipment (especially if the goal of such an excursion is to visit a river, lake, landscape, hike to a mountain peak and home, visit a beautiful area, etc.). A backpack of smaller sizes is sufficient for beginners in mountaineering or mountain tours of several hours. When buying a backpack, look for advice in sports equipment and hiking equipment stores. Investing in a quality backpack (for example with plenty of external pockets) is a profitable investment in the long term. Excursions that require a certain physical effort also mean an adequate selection of food that a person carries in a backpack. A visit to a mountain is significantly different from a trip to a nearby short destination in the area.
Mountain – the energy spent here should be compensated with calories and easily digestible food. Dehydrated food is a great choice. Packages with various dehydrated foods are not heavy and can be carried in a backpack for weeks (cook pasta and dry it, cook peas and dry it, etc., and on the mountain, boil water and put dehydrated ingredients with spices and cook for a few more minutes, or until the food swells). Nuts are also a great idea. For example, 100 grams of macadamias contain 720 calories, 100 grams of walnuts contain 650 calories, while 100 grams of almonds contain 600 calories. Seeds and dried fruits are one option. Milk powder can also be used (mixed with water or cocoa to make a great drink), and 100 grams of milk powder contains 499 calories. Athletes should have the basis of nutrition, i.e. honey, sugar, fruit, marmalade, chocolate (dark chocolate is very caloric because it has about 600 calories in 100 grams), olive oil (900 calories in 100 ml, depending on the type of oil), all kinds of flakes ( oatmeal is a great choice because you can additionally make homemade energy bars, granola, biscuits and the like) and baked bread/pastries. But, mostly, the basis of everything is pieces of bread coated with some kind of coating, fried hard cheese (because it does not spoil in the heat), meat in the form of cutlets and schnitzels, but also fried in breadcrumbs. Cakes with cheese and fruit, crackers and homemade hard biscuits are useful. Coffee, tea and cocoa are recommended for drinks. Lemonade causes thirst, while fruit juices are unsuitable because of packaging or can be carried in a thermos bottle. Spread for slices of bread: Mash 3 boiled eggs. Add one tablespoon of mustard, a little butter, chopped onion, salt and dried red pepper. Spread the slices of brown bread. Combine the food you have and according to your own possibilities.


Nearby short destinations/locations – the choice of food is less limited for ordinary tourists. But you should always carry pastries, biscuits and crackers, liquid in a thermos bottle, wet wipes, medicine in small packages. Bring food in a portable cooler or thermal bag. Do not keep food outside the refrigerator for longer than two hours. During very hot days, reduce the limit to one hour. Always wash your hands before preparing food and before eating. Always stock up on plenty of clean water or wet wipes as a natural source of water may be too far away. Meat and fish should always be well cooked to destroy dangerous bacteria.

  1. Fluid – it is desirable that each person has at least 2 liters of water.
  2. Thermos bottle – it is recommended to carry every drink in a light thermos bottle that keeps the drink cold in hot weather (and warm during cold weather). There are collapsible plastic cups with lids suitable for hikers.
  3. Food – dry food, sandwich, fruit, energy chocolates or various types of canned food (tuna, corn, ham, etc.). Food should not be too heavy. It is important to eat energetic food often, but in small quantities, during hiking.
  4. Navigation, GPS and maps – maps should always be in the backpack, regardless of how well the hiker knows the terrain or the trail. Every hiker needed a map at least once during the trip.
  5. Spare clothes, i.e. socks, t-shirts, sweaters, etc. Spare clothes are essential if you plan to sleep in a mountain lodge. It is good to have clothes for short trips as well.
  6. Rain and wind clothing as the weather is unpredictable on most mountains. Umbrellas are not practical and are too heavy, so they are not used on the mountain. You can find light raincoats in every store with sports equipment.
  7. A small “First aid” box, because accidents can happen in the mountains. The box should contain gauze, plasters, bandages, wound spray, scissors and a foil rescue blanket.
  8. Light lamps that can be placed around the head and batteries. Walking in the dark on a mountain is neither pleasant nor desirable.
  9. Lighter or matches.
  10. Universal penknife or Gerber or pocket knife.
  11. Sunscreen with a protective factor because the sun can be quite strong on the mountain. Use a stronger factor if you have a light skin tone. Creams for mountain conditions are usually with nuts and high SPF.
  12. Sleeping bag – suitable for people who want to spend the night in a tent or mountain lodge.
  13. Dry and wet wipes.
  14. Mobile phone with charger.
  15. Garbage packaging. Any person visiting the mountain should also not leave trash on the mountain.
  16. Portable cooler or thermal bag (very useful for one-day trips to nearby locations).
  17. Medicines – bring some of the basic medicines (against colds and flu, against high fever, nose drops, against stomach pain, some allergy medicines, broad-spectrum antibiotic after consultation with a doctor).
  18. Camera and spare batteries – it is nice to take photos from a visit to the mountain because some situations will deserve to be permanently preserved.
  19. Lip balm (Lip label) – lips are prone to drying, cracking and bleeding, especially in the cold and wind.
  20. Protective glasses – glasses with quality lenses that have a protective UV factor protect the eyes from harmful radiation.
  21. Quality footwear – let the hiking boots have a rubber sole (because the rubber does not slip and is stable on wet terrain) and a water-resistant back (outer part of the footwear).
  22. Membership in a mountaineering society – join a mountaineering society in your area. the membership fee is paid once a year and the membership fee is usually symbolic. then you always have a discount during hiking tours, shopping in stores with hiking clothes and shoes. Joining a mountaineering club means that you will have the opportunity to meet new friends (lovers of mountains and excursions) and make new friends.

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