What food to take hiking?

Walking in the mountains is much more than physical exercise; it is a journey of connection with nature, a personal challenge and, of course, an experience that requires good preparation. And this is where something fundamental comes into play: hiking food. Choosing the right foods not only prevents you from running out of energy halfway through, but also makes the difference between enjoying every step or ending up exhausted.

In this post from Greenora you’ll discover which foods you can take with you when hiking, practical and lightweight options, and why freeze-dried fruit can become your best ally in your backpack.

How to choose the best hiking food

Balance between energy and lightness

When planning a route, we usually think of the essentials, such as water, comfortable boots and appropriate clothing. But the body’s fuel is just as essential. The ideal choice is foods with high nutritional density, which provide energy without overloading your backpack. The golden rule here is: more nutrients in less weight.

The importance of hydration in the mountains

We mustn’t forget that even the most energetic snack loses its effect if it’s not accompanied by proper hydration. Water is irreplaceable, but you can also supplement it with natural drinks that provide electrolytes. A practical option is to prepare shakes or smoothies with freeze-dried fruit sticks from greenora, which you can mix in seconds with water or milk and enjoy fresh in the great outdoors.

Essential foods for good hiking nutrition

Quick, easy-to-carry snacks

Nuts, homemade bars and freeze-dried fruit are staples in any backpack. They don’t take up much space, don’t need refrigeration and you can eat them on the go. If you want something more functional, try recipes such as oat bars with peanut butter and Greenora Fit sticks, which we’ve already shared in another of our posts.

More complete meals for long routes

On outings lasting several hours, it’s advisable to take a light yet nutritious meal. A wholemeal sandwich with avocado, hummus and fresh vegetables works very well. Another option is to prepare a wrap with chicken or turkey and crunchy vegetables. The important thing is to avoid overly fatty or heavy foods that make digestion difficult.

Foods to avoid on your hikes

As tempting as it may seem, forget about pastries, very fatty cold cuts or sugary soft drinks. These are options that take up space, provide empty calories and can leave you feeling tired rather than energised.

Freeze-dried fruit: the light and nutritious snack for hikers

What it is and why it’s ideal for your backpack

Freeze-dried fruit is real fruit that has undergone a vacuum cold-drying process, which preserves its flavour, colour and nutrients almost intact. The result is a crunchy, light snack with no added sugars, perfect for hiking nutrition.

How to consume freeze-dried fruit on the trail (sticks with water or milk)

The great advantage of greenora is that it offers freeze-dried fruit in stick format. You simply open one and mix it with water or milk to enjoy a fresh shake packed with vitamins and antioxidants. This way, halfway up the mountain you can have a revitalising smoothie without having to carry fresh fruit or utensils.

Advantages over traditional snacks

• Takes up less space than fresh fruit.
• Keeps for months without losing its properties.
• Lighter than processed bars and free from additives.
• Allows you to vary flavours and benefits with options such as Immune (ideal for defences), Fit (energy and performance) or the Mix Box, which combines several sticks in one pack.

Example menus for a day of hiking

Breakfast before setting off

A natural yoghurt with oat flakes and a Greenora Well Being stick to start the day with vitamins, fibre and antioxidants.

Snacks during the hike

A handful of nuts + a Greenora Immune stick mixed with water to maintain energy and hydration.

Light main meal

A wholemeal sandwich with hummus and vegetables, topped with freeze-dried fruit as a crunchy topping.

Dinner to regain strength

Once home, nothing beats a detox shake with Greenora Green Boost, rich in spinach, kiwi and ginger, to help your body recover after the effort.

Common mistakes in hiking nutrition and how to avoid them

• Overloading your backpack: remember that weight matters, choose light yet nutritious foods.
• Forgetting hydration: don’t rely solely on natural water sources along the way, always carry enough water.
• Overdoing processed food: it may give you a quick energy boost, but also a sudden drop.

If you plan your hiking food well, you’ll have steady energy, enjoy the scenery more and take care of your health. And with the help of greenora freeze-dried fruit sticks, you’ll have a practical, delicious and 100% natural alternative for your excursions.

Hiking nutrition is no minor detail: it’s the secret to enjoying the journey and reaching the goal with a smile. If you’re looking for easy, light and nutritious options, greenora freeze-dried fruit becomes your best ally. Open a stick, mix it with water or milk, and enjoy an energy-packed shake at any time on the trail.