Best ideas for hiking beginners

Do you have hiking or camping on your agenda? Mapping out your wilderness nutrition needs is important: There's plenty to consider besides simply grabbing an energy bar or a bottle of water. Follow these tips to ensure you have a nourishing and safe food experience on your next outdoor adventure.

Have a Plan

Your food and water needs are generally higher than usual on activity-based excursions. Pay extra special attention to packing plenty of fluids for hot weather adventures. Some other key considerations before your hiking or camping trip include:
• Length of the trip
• What foods and beverages you'll carry
• How you'll eat and drink
• If bringing a cooler is an option
• What food-related tools you'll need
It's Essential to Stay Hydrated

Pre-hydrate by drinking at least 4 cups of water before a hike so you have less to carry. Then, a good rule of thumb is to plan for about 2 cups of fluid for every hour of hiking. Make sure you can bring or access clean drinking water during your hike.

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For a Hike or Day Trip...

You can pack perishable foods, such as sandwiches, just be sure you have a cold source (such as an ice pack) to keep foods properly chilled to below 40°F. The more you stash in a backpack, the harder it is to hike, so opt mainly for non-perishable foods that are relatively lightweight and nutrient dense, such as:

• Trail mix
• Nuts, seeds, nut-based bars or nut butter packs
• Fresh, whole fruit that doesn’t require refrigeration such as apples, bananas and oranges
• Dried or freeze-dried fruits and veggies
• Energy bars, chews or gels
• Granola or granola bars
• Ready-made tuna salad pouches
• Whole-grain tortillas
• Shelf-stable, dried jerky, such as poultry, salmon or meat jerky

For Camping or Multi-Day Trips...

It's a little more challenging to pack food for days at a time. The first day you'll be able to eat perishable foods if you have a cooler; but after that, map out your meals so you'll have what you enjoy and need. Otherwise, include any of these shelf-stable, easily-packed basics to sustain you:
• Easy-to-carry foods mentioned above
• Ready-to-eat cereal
• Fruit or vegetable puree in squeezable pouches (such as applesauce)
• Poultry or fish pouches, or canned fish, poultry or meat in individual or regular servings
• Individual packets of mayo, mustard, taco sauce and/or soy sauce
• Whole-grain pasta, couscous, rice mix, pancake mix, hot cereal, dried soups and dehydrated foods (if you have the ability to boil drinkable water)
• Marshmallows — for a campfire dessert, of course
• Bottled water, and possibly powdered beverage mixes
Don't Forget Proper Food Safety Practices

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Always follow good food safety practices — from packing to plating. Remember that perishable food cannot be kept out in hot weather (90°F or higher) for more than one hour; in mild weather for more than two hours. Otherwise, these foods become unsafe to eat and should be thrown out. Bring these food safety essentials:

• Disposable wipes, hand sanitizer or biodegradable soap
• Bowls and plates
• Kettle or cooking pot
• Eating and cooking utensils
• Can opener
• Ice packs, if applicable
• Trash bags
• Portable water filters or water purification tablets
• Thermometers for cooler and cooked meat, if applicable
And follow these food safety rules:

• Wash hands often. This includes before and after eating. If you’re unable to wash your hands, a hand sanitizer with at least 60 percent alcohol may help reduce bacteria and germs.
• Keep raw meats and ready-to-eat foods separate. Use extra plates that you've packed — one for raw and one for prepared foods.
• Cook to proper temperatures. Use a food thermometer to be sure cooked food has reached a safe internal temperature.
• When possible, refrigerate promptly below 40°F. Of course, if you don't have a fridge, pack perishable food, including meat or poultry, with plenty of ice or ice packs in a well-insulated cooler to keep the temperature below 40°F. Store leftovers in small, clean covered containers in the cooler only if it still has ice. And keep the cooler in as cool a place as possible.

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• Asheville is an outdoor lover’s paradise, in large measure because of its many scenic hiking trails. Enthusiasts come from far and wide to explore the Blue Ridge Mountains. However, you don’t have to be a seasoned hiker to enjoy what nature has to offer. Whether you are beginner or simply want an easy nature jaunt suitable for the entire family, these trails fit the bill.
• The loop of the Graveyard Fields trail is one of the most challenging and popular hikes in the area. The flat valley of the Graveyard Fields Lower Falls offers an easy stroll, although no less captivating. The trail wends through colorful thickets of lush mountain laurel and rhododendron. There are even blueberries in late summer! A multi-stair boardwalk leads to the Lower Falls and two splendid waterfalls.
• Located on an isolated tract of Pisgah National Forest property near Old Fort, just south of I-40, Catawba Falls is an easy trek along the Catawba River with a gradual uphill climb leading to one of Western North Carolina’s most beautiful waterfalls. If you’re feeling particularly adventurous, take a short stroll along one or two of the short side trails.

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• Hikers who make their way through the tunnels of rhododendron, birch trees and wildflowers of the Craggy Pinnacle Trail will be rewarded with 360-degree views unparalleled anywhere in the Blue Ridge Mountains. Even though the Craggy Pinnacle is just a 30-minute drive from Asheville, the mile-high elevation can put it in a completely different weather zone. Expect temperatures to be 10-15 degrees lower which, depending on the season, can be a good or bad thing. Be prepared.
• The challenging 1150 mile Mountains-to-the-Sea trail runs from the Great Smoky Mountains to the Outer Banks but you can jump on a pristine segment near Asheville. The Lunch Rocks trail begins at the Folk Art Center and terminates at Lunch Rocks. See the rocky outcrops rock system and the unique high elevation forests. When you reach your destination, soak in the splendid view of Haw Creek valley while you take a breather and enjoy lunch. This is mandatory at a place called Lunch Rocks.
• The interactive Great Woodland Adventure at Chimney Rock State Park is a perfect nature walk for families with small children.
• Tips for the Novice Hiker
• Dress appropriately and in layers. Choose breathable, quick-drying material like nylon or polyester for your outerwear. Good shoes are critical; tried-and-true ones even more so. This is not the time to test drive a new pair.
• Carry the necessities. There’s no need to pack for a weekend expedition but don’t forget the essentials – water, a snack, a fully-charged cell phone, bandaids and a whistle to summon help, if necessary.
• Take a trail map. And follow the prescribed route to protect yourself and the surrounding habitat.
• Check the weather. If inclement weather is in the forecast, postpone or cancel your outing rather than mar your first hiking experience.
• Tell a friend. Let someone where you’re going and when you expect to return.