Tasty, light snacks
Hiking is fun and burns between 200 and 500 calories an hour. To enjoy the experience, the right food and balance of carbohydrates, protein and vitamins is important.
- Carbohydrates: wholemeal bread, crispbread, pumpernickel bread and rice crackers provide much more energy than white bread and unhealthy potato crisps.
- Proteins: cottage cheese, hard-boiled eggs, dried beef, turkey breast or vegan options like nuts, hummus or fried tofu keep you feeling full for longer.
- Vitamins: peppers, cucumbers, carrots, fresh fruit or dried fruit provide important vitamins, and can be cut into bite-sized pieces.
Take regular breaks and take several small portions.
Instead of sweetened drinks, coffee, and wine, choose clear, still water, unsweetened tea or strongly diluted fruit juice. For a longer hike, we recommend a home-made isotonic drink. Drink before you start to feel thirsty. We suggest taking along 500ml of liquids per hour of your trip.
No litter – always take rubbish home
Where there are people, there is rubbish. Litter that is left lying in the mountains is not only a visual nuisance, it also pollutes soil and water and is a danger to animals.
Simple tips on how to avoid producing waste on hikes
- Transport your food in a lunch box. There are break-proof and leak-proof models.
- Use a drinking bottle instead of PET: fill a drinking bottle with water or tea at home. This is environmentally friendly and saves money. A drink stays hot or cold longer in an insulated bottle.
- Take a small plastic bag with you for your rubbish. Fill it with your used paper handkerchiefs, chewing gum, etc. for proper disposal in the valley.
- Please don't leave any organic waste behind either: although apple cores and banana peels are biodegradable, they take a long time to decompose due to the low temperatures in the mountains.
Breakfast is a must
A light breakfast is the basis for building energy for your hike. Take enough time, even if you have to get up 15 minutes earlier. The best foods here are wholemeal products, fruit and vegetables. We recommend a Birchermuesli with fruit or an omelette with vegetables. It's also important to drink enough.
Pack your rucksack
Good preparation is particularly important to ensure a safe hike. The weather can change quickly in the mountains. It’s advisable to take a sun hat and a light rain jacket. A small first-aid kit and maps should also be included. Wet wipes and maybe a light blanket are practical too.