Alexander Apostolopoulos, a distinguished attorney in New York City, brings a unique blend of intellectual rigor and practical expertise to his professional and personal pursuits. Having studied classics at Yale College and law at Harvard Law School, he developed a deep understanding of discipline, endurance, and structured preparation—qualities that extend beyond the courtroom into lifestyle practices such as health and wellness. With years of advising on complex legal and financial matters for multinational corporations, Alexander also champions the importance of balance, resilience, and sustained energy in daily life. His passion for lifelong learning and personal growth naturally complements his insights into nutrition, performance, and the preparation needed for both professional challenges and physically demanding endeavors like hiking.
Hiking long ascents and rugged terrains while being exposed to the elements challenges the body and the mind. This means that the body needs the necessary fuel to maintain its stamina. Hikers need a balance of proteins, fats, and carbohydrates, water, and micronutrients to sustain energy and recover effectively. Hiking engages the entire body, requiring both cardiovascular endurance and muscular strength. A brisk hike can burn between 400 to 700 calories per hour, depending on your body weight, pack load, and the hike terrain. If you are doing multi-day treks, you might burn more than 4,000 calories the entire day. Regardless of the length or duration of your hike, you should prioritize food and hydration because they determine how enjoyable your experience is.
As a hiker, you should prioritize carbohydrates. Carbohydrates serve as the body’s primary fuel source during physical activity, especially when you are hiking uphill or trying to navigate uneven terrain. Whole grains, brown rice, starchy vegetables, and oats are common sources of complex carbohydrates, and they provide a steady source of energy. Simple carbs like energy gels, fruits, and dried fruits often provide quick energy boosts. It is advisable to eat a carbohydrate-rich meal before starting your trek. You can consider oatmeal with fruit or whole-grain toast before setting out. During the hike, you can snack on carbohydrate-rich snacks to prevent energy crashes while ensuring that your muscle is adequately fueled.
Protein is an important hiking nutrient because it helps with repair and recovery. Protein repairs muscle tissues that wear out during long hikes. A significant protein consumption usually stabilizes energy levels, especially when it is taken with carbohydrates. While you are on the hiking trail, you could opt for protein sources like roasted chickpeas, nut butter packs, and protein bars. When you do multi-day hikes, you need protein to recover later in the evening. You should try to eat 15 to 20 grams of protein per meal for muscle integrity and speed recovery.
Water plays a role in hiking performance that is just as important as food, if not more so. Even mild dehydration can cut into endurance, cloud concentration, and raise the risk of heat exhaustion. The key is to sip water consistently rather than wait until thirst kicks in. On long or hot hikes, electrolyte replacement becomes equally important, as the body loses sodium, potassium, and magnesium through sweat. Sports drinks, electrolyte tablets, or powders help prevent cramps and keep fluid levels balanced. For multi-day treks, carrying a lightweight filtration system ensures a safe water supply without the strain of hauling too much at once.
Fats provide another critical piece of sustained energy during hikes, offering more than double the calories per gram compared to protein and carbohydrates. They shine on long, steady treks where endurance matters most, delivering slow-burning fuel that keeps energy levels steady. Nuts, seeds, nut butters, trail mix, cheese, and olive oil packets are convenient and calorie-dense options that also promote a sense of fullness. Because fats take longer to digest, pairing them with carbohydrates works best, especially before intense climbs where quick energy is needed alongside lasting fuel.
Vitamins and minerals support hiking performance by keeping the body strong and resilient. Iron helps transport oxygen to working muscles, calcium and vitamin D build and protect bones, and magnesium aids both muscle function and energy metabolism. Dried fruits, nuts, and multivitamin supplements provide convenient ways to fill in nutritional gaps. Even a small piece of dark chocolate can supply magnesium, deliver antioxidants, and lift morale when the trail feels especially demanding.