Avoid This Critical Mistake When Planning And Prepping For Your First Thru-Hike

Shhh, can you hear that? It's the sound of some of the best long-distance hiking trails calling out your name! From the Pacific Crest Trail to the Appalachian Trail, it's no surprise that the thought of conquering massive distances and beautiful landscapes would thrill so many hikers — encouraging them to prepare extensively for what should be a once-in-a-lifetime trek. And while things like choosing the best and safest hiking gear, training your body to withstand the physical demands, and mapping out detailed routes certainly matter, there's one more crucial element that first-time thru-hikers often overlook: accurately calculating their food and water needs.

After all, while physical fitness is clearly important — you wouldn't want to attempt a thru-hike without proper conditioning — your body's fuel requirements on a long-distance trail are just as vital. Drastically different from what you'd normally consume in your everyday life, thru-hikes require a lot more calories and hydration. Even experienced hikers sometimes get caught off guard by just how different hunger feels after weeks (or months) on the trail compared to something like a weekend trip or day hike.

That said, not adequately preparing with the right nutrition and hydration is a pretty common mistake that can easily derail any thru-hike adventure. Because without proper fuel, your body simply can't perform the way you need or want it to: Energy levels drop, recovery slows down, and your ability to enjoy the experience practically vanishes. In the worst cases, it can even lead to some pretty dangerous situations that force hikers off the trail entirely.

Put simply, you're probably going to need a lot more food than you think on a thru-hike. On average, your body burns around 350 calories while hiking on relatively flat terrain — sometimes even more at higher altitude or during challenging sections. So if you're planning on hiking for around 8-10 hours a day, your calorie total can quickly add up to 3,000-5,000 daily. And considering that this is substantially higher than your normal daily intake, knowing exactly what and how much food to bring can help you feel better prepared for a long hike.

Specifically, you'll want to focus on calorie-dense foods that give you maximum energy while minimizing weight and aim for meals and/or snacks that provide around 120 calories per ounce. A few good options include trail mix, energy bars, nut butters, and pre-made backpacking meals. Additionally, quick-cooking carbs also help you save fuel and time. This means that you can pack handy staples like instant potatoes, ramen, couscous, and pasta sides to help you maintain energy throughout your hike. Lastly, don't forget to bring along enough protein for muscle recovery. Tuna or chicken packets, textured vegetable protein, and protein powders are all great options to help you keep up your energy levels and promote recovery.

Beyond that, plenty of hikers also recommend that you pack out vegetables like arugula or peppers — especially for the first few days before you can resupply — to add a little variety to your meals. As a final tip, make sure you always test your food choices before your trip. What tastes good at home might start to seem pretty unappetizing after weeks on the trail, and you definitely don't want to get caught midway with something you don't want to eat.

Along with packing the right food, it's also essential that you don't underestimate your water needs when planning a thru-hike. Practically speaking, you'll need about 1 liter for every two hours of hiking to stay properly hydrated on your hike, and even more in hot weather, at high elevations, or during difficult sections.

Don't worry, though: You don't need to carry your entire water supply with you from the get-go. Most established trails like the Pacific Crest Trail have well-documented water points, which means that you can plan your refill stops strategically. That said, certain seasonal changes can affect availability, so make sure you're up to date with what's happening on-site. Along with that, experienced hikers also recommend learning how to "camel up" — aka, drinking as much water as possible at reliable sources — before heading back out into dry stretches. When done properly, this technique can help you better navigate any challenging sections where water access is limited until you're able to refill your bottle again.

As for hydrating safely, make sure you never skip out on properly treating any natural water before you drink it. Even the clearest mountain streams can carry harmful bacteria and parasites that might make you sick — and you definitely don't want to catch a bad stomach bug while stuck in the middle of the wilderness. With that in mind, make sure to pack a reliable filter system (for example, these reusable straw filters work well for longer trips) or use purification tablets to clean your water properly. At the same time, it's also worth carrying electrolyte supplements, like these Liquid I.V. powder packets available on Amazon, to replace any of the minerals that you lose while sweating, as well as to help prevent headaches, dizziness, and fatigue — all signs of dehydration.