Your electrolytes and homemade snacks provide high energy and refreshment in the outdoors and are much better than store-bought sports drinks and packaged snacks. Here some great ideas for creating your own healthy adventure snacks and drinks.
When the body requires nutrition, what you eat and drink is very important, even more so when you are exerting yourself through hiking and trekking. The right nutrients give you the strength and stamina to push forward and eliminate fatigue and exhaustion. In this post, I will discuss the best electrolyte solutions that you can make at home for those tiring adventures, and some amazing snack ideas to go along with it.
What are electrolytes
Electrolytes are the ions present in your body that are necessary for respiration, neural responses, and many other important chemical processes. These electrolytes present in your body fluids are maintained through a regular intake of electrolyte-high food. When we exert our bodies, these important electrolytes and water are lost in hot weather, excess sweat, and urine, or vomiting. This loss of electrolytes leads to fatigue, low blood pressure, and dehydration.
There are a lot of necessary ions for your body, including calcium, sodium, potassium, and magnesium among others, that can be obtained from salts, fruits, and vegetables. Sports drinks are aimed at replenishing your electrolytes lost during sports. However, you can ditch the store-bought stuff for your own electrolytes that are just as effective, and more cost-effective, for your hiking adventures.
Homemade electrolyte solutions
One of the most popular and easy electrolyte drinks you can make at home is the lemon-salt-sugar solution that provides instant refreshment. The lemon provides magnesium and potassium, both excellent in preventing muscle fatigue, cramping, and improve heart health. The salt, especially if you are using sea salt or mountain salt, provides sodium, calcium, and magnesium along with trace minerals that improve nerve impulses, blood flow, and maintain a regular heartbeat. The sugar, or honey, gives glucose necessary for energy, and the water is always necessary for hydration.
Together all of these ingredients make up a great electrolyte drink that you can take with you to your trips and stay fresh and active.
Mix the juice of one big lemon, a teaspoon of sugar, honey, or maple syrup, half a teaspoon of your preferred salt into your water for a quick drink after high activity. Another great way to use it on your expeditions is to make a concentrate of the ingredients to be added to water when needed. You can do this by squeezing the juice of 6-7 lemons, adding salt and sweetness by half, and storing it in a small bottle. When you feel the need to replenish, add a few drops to your water bottle on the go and you have an instant sports drink.
Alternatively, coconut water is an electrolyte booster and hydrator, and also has a great taste. You can also consider adding your electrolytes as supplements in powder form to your drink.
Easy to Prepare and Store Snacks for your trips
It can be confusing and intimidating to decide what food to take with your short, day-long, or overnight hiking adventures. Your food should be easy to carry, sustainable, no-perishable, and packed with the energy you will need for your trip. Here are some easy snack ideas for your hike that provide energy and convenience both.
Cheese
Full of energy, calcium, and protein, cheeses make a great snack. You can munch on some cheese sticks, or eat it with crackers or whole wheat bread for a tasty and hearty snack. You can even enjoy it with fruits or in a dry salad.
Fresh Fruits and Vegetables
Fresh vegetables and fruits are very easy to carry and store, and provide plenty of water and nutrients for your body. Apples, cucumbers, carrots, oranges, and berries are great options; you can munch on them as is or pack a lunchbox with cut-up pieces for easier access.
Sandwiches
Bread, veggies, cheeses, and spreads make fun and easy snacks for a trip. Choose a whole wheat bread and nutrient-rich additions for a great meal. You can customize your taste with choice dressings and condiments.
Boiled eggs
Another healthy option full of protein is a boiled egg, which also provides minerals and healthy fats. Easily made and stored, they make an instant snack.
Nuts and dry fruits
In Arab culture, we place great emphasis on dried fruits and nuts as excellent nutrition sources. Almonds, pistachios, cashews, walnuts, dried figs, and apricots, as well as raisins, are easy and healthy snacks to munch for energy.
Maintaining your health and hydration during hiking is essential for your body and I hope this post was helpful and inspiring for you. You can share your snack ideas in the comments!
Freeze-dried foods
Especially if you are going for longer expeditions, freeze-dried and dehydrated meals are a great way to take your food with you. They last long and are easy to consume and light to pack. Some of these may be bland to eat, so I recommend carry your preferred spices for flavor.