Hiking Nutrition Guide for UK Adventures

Fuel your day in the mountains

Eating well is one of the most important parts of any successful hiking day. Whether you’re climbing Snowdon, tackling Scafell Pike, summiting Ben Nevis, or taking on a challenge like the National Three Peaks or Yorkshire Three Peaks, the right food (and enough of it!) can make the difference between a great day out and a tough one.

This guide covers everything you need to know about mountain nutrition in the UK, including what to pack, how to stay hydrated, vegan and vegetarian snacks, and how to fuel for multi-day or wild camping trips.

🌄 Before You Start: The Importance of Pre-Hike Fuel

A good hike starts before you’re on the trail. What you eat the night before and the morning of your hike sets your energy levels for the day.

The Evening Before

Aim for:

  • Complex carbs (pasta, rice, oats, potatoes)

  • Moderate protein (chicken, tofu, beans)

  • Hydration (plenty of water throughout the evening)

Avoid:

  • Heavy, greasy meals

  • Alcohol

  • Caffeine late in the day

Morning of Your Hike

You want slow-release energy and something your stomach tolerates well.

Good options:

  • Porridge with fruit, nuts, honey

  • Wholegrain toast with nut butter or eggs

  • Granola with Greek yoghurt or a dairy-free alternative

  • Smoothie with oats, banana, and protein powder

If you struggle to eat first thing, have something small (banana, cereal bar) and start your main breakfast once you’re moving.

Veggie & Vegan Ideas

  • Porridge with plant milk + chia seeds

  • Bagel with hummus

  • Overnight oats with berries and maple syrup

💧 Hydration: Don’t Wait Until You’re Thirsty

Hydration is just as vital as food.

How Much to Bring

  • Short hikes (Snowdon/Scafell Pike): 1.5–2 litres

  • Long days (Ben Nevis, big ridges): 2–3 litres

  • Challenges (Yorkshire Three Peaks / National 3 Peaks): 3+ litres (with refills)

  • Winter hiking: You often drink less without realising — aim for 2 litres minimum

Hydration Tips

  • Sip steadily throughout the day rather than taking big drinks

  • Add electrolytes on warm days or long challenges

  • In winter, use an insulated bottle or flask to stop water freezing

  • Avoid relying on streams unless you have a filter system

🥙 What to Eat During Your Hike

You burn a lot of energy in the mountains — often 2,000–4,000 calories on a full day. Think little and often, aiming to snack every 60–90 minutes.

Great Mountain Snacks

  • Trail mix (nuts, seeds, chocolate, dried fruit)

  • Sandwiches/wraps

  • Malt loaf

  • Energy bars / flapjacks

  • Crackers + cheese

  • Tortilla wraps with peanut butter or hummus

  • Bananas, apples, oranges

  • Crisps for salt replacement

Vegan & Vegetarian Options

  • Hummus and falafel wraps

  • Vegan jerky

  • Mixed nuts + dried fruit

  • Peanut butter wraps

  • Oat bars / flapjacks (many vegan varieties)

  • Dark chocolate

  • Lentil chips / salted snacks

For Harder Days (Snowdon via Crib Goch, Scafell Pike from Eskdale, Ben Nevis CMD Arete)

Choose:

  • Higher-carb snacks

  • Quick-hit sugars like jelly babies or energy chews

  • Easy protein (graze constantly, don’t wait for lunch)

🏔️ What to Pack for Popular UK Summits

Climbing Snowdon (Yr Wyddfa)

  • 2 litres water

  • Sandwich or wrap + 2–3 snacks

  • High-energy options for the final push (flapjack, chocolate)

  • Electrolytes in summer

  • Warm drink in winter

Scafell Pike (Lake District)

  • 2–3 litres water (the Lakes can be humid)

  • Light lunch + steady snacks

  • Saltier snacks for ridges and heat

  • Carb-dense food for rocky ascents

Ben Nevis (Scotland)

  • 2–3 litres water

  • High-calorie lunch (wraps with protein)

  • Plenty of snacks — it’s a long descent

  • A warm drink is a game-changer in cooler weather

  • In winter: a flask with soup + high-fat snacks (chocolate, nuts)

🚀 Fuel for Long Challenges

Yorkshire Three Peaks

Aim for:

  • 3–4 litres water (refill mid-route if possible)

  • High-carb foods

  • Portable salty snacks

  • At least one “proper” lunch (wrap, pasta pot, rice pouch)

Great options:

  • Pasta salad

  • Nut butter wraps

  • Energy bars

  • Fruit/nut mix

  • Crisps, pretzels

National Three Peaks

Think round-the-clock fuelling:

You’ll need:

  • 4–6 small meals across the 24-hour window

  • Snacks for the drive

  • Hydration throughout

Examples:

  • Pasta pots

  • Couscous packets

  • Instant oats

  • Rice pouches (microwave-free if needed)

  • Sandwiches, wraps, flapjacks

Vegan alternatives

  • Bean wraps

  • Tofu + veggie pasta pot

  • Vegan protein bars

  • Hummus + crackers

🏕️ Nutrition for Wild Camping & Overnight Adventures

When you’re carrying all your food, weight matters — but so does getting enough calories to stay warm and energised.

Lightweight Meal Ideas

  • Dehydrated meals (Firepot, Summit to Eat, etc.)

  • Instant noodles with added nuts or cheese

  • Couscous with spices

  • Instant rice packs

  • Porridge sachets

Vegan / Veggie Options

  • Lentil packets

  • Vegan couscous pots

  • Plant-based dehydrated meals

  • Peanut butter sachets

  • Dried fruit + nut mixes

Don’t Forget

  • A treat for camp morale

  • Hot drink supplies

  • Breakfast that’s easy to eat while packing down

☀️ ❄️ Seasonal Nutrition: Summer vs Winter

Summer

  • Focus on hydration

  • Include electrolytes

  • Fresh fruit travels well

  • Avoid chocolate that melts

  • Lighter, quicker snacks work best

Winter

  • You burn more calories

  • Include more fats (nuts, cheese, dark chocolate)

  • Carry a warm drink

  • Avoid foods that become too hard (protein bars can freeze!)

  • Soup or instant noodles are great lunches

🧡 Final Tips for Mountain Nutrition

  • Eat before you feel hungry

  • Sip before you feel thirsty

  • Keep food accessible — pockets, hip belts, side pouches

  • Test foods on smaller hikes before big challenges

  • Pack more than you think you need

Good nutrition keeps you moving, thinking clearly, and enjoying your day — no matter the weather or terrain.

🧭 Ready for Your Next Adventure?

If you’d like support planning, fuelling, or completing your next mountain day, we’re here to help.

👉 Guided Snowdon Days
👉 Scafell Pike Summits
👉 Mountain Skills Weekends
👉 Wild Camping & Overnight Expeditions
👉 Three Peaks Challenges

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