Published on: 27-08-2018

When hiking at high altitudes in the Himalayas, people need to adjust their diets to acclimatize and to guard against altitude-related weight loss. More calories and fluids are needed at higher altitudes, although taste perception may change and appetite may be weaker, according to a study published in the Sports Medicine Journal. While hiking in this majestic mountain range will be the thrill of a lifetime, you will need the right nutrients to feel your best. High-carb snacks, spring water, salt stick tablets and antioxidant vitamins are the best choices when it comes to nourishing your body during a hike in the Himalayas.

High-carb diets are beneficial at high altitudes

According to a study published in The Journal of Nutrition, most hikers who trek at high altitudes benefit from choosing energy-dense foodstuffs which are high in carbs, such as energy bars. High-fat snacks are also beneficial at altitude, such as canned fish that is packed in oil, cheese and sausages. Dried fruit, nuts and meat jerky products will also be good choices. Consumption of these foods should be modest, but regular. For a treat, a hiker may want to indulge in an organic chocolate bar. For more detail about high altitudes please take a look at Hiking Safety Tips

Maintaining electrolyte balance is important

To avoid high altitude illness, hikers need to keep their electrolyte balance within normal ranges. There is more than sodium in electrolytes. They are also composed of magnesium, chloride, potassium, hydrogen phosphate and bicarbonate according to Omicsonline.org. Hikers who explore the Himalayas should drink plenty of spring water and consume salt stick tablets, which contain the right ratio of electrolytes. Twenty-four ounces of water per hour, plus one salt stick, is a good recipe for proper electrolyte balance during a high-altitude trek. Hikers should monitor the color and quantity of their urine. If urine is dark and there isn’t much of it, it’s a sign of dehydration.

Antioxidant supplements decrease oxidative stress

According to the Nutrition Foundation of India website, vitamins C, A and E, which have antioxidant properties, are ideal choices while preparing for a hike in the Himalayas, because they help to decrease the peroxidation of lipids. According to Hindawi.com, lipid peroxidation happens when free radicals and other oxidants attack polyunsaturated fatty acids and other forms of lipids. Minerals such as zinc, copper, manganese and selenium are also good supplement choices for high-altitude adventures.

Prepare for the trip of the lifetime

Careful preparation, including collecting the right snacks, drinks and supplements, is the key to enjoying the ultimate outdoor experience in the Himalayas. Now that you know the best things to consume during a high-altitude hike, you’ll be primed to feel your best as you challenge yourself. As you eat and drink correctly, you’ll also be able to drink in the singular beauty of this legendary mountain range.

Tags: Hike in the Himalayas