Whether you’re heading out for a peaceful countryside ramble or tackling a challenging mountain trail, one thing is certain — a full day of hiking demands more from your body than you might think. Proper fuelling and hydration can make the difference between a slog and a sensational adventure.
Let’s walk you through how to tackle your nutrition for a hiking day, so you can pack your fuel, pick your path and have a memorable day.
Start with a Solid Base: Breakfast
Before you even lace up your boots, your energy stores need topping up. Think of your muscles as fuel tanks — and glycogen (stored carbohydrate) is their primary fuel for endurance activities like hiking.
Start your day with a carbohydrate-rich breakfast around 1–2 hours before setting off. Porridge with banana and honey, or wholegrain toast with nut butter are great choices.
Feel like you’ve got a BIG day ahead of you? OTE’s Energy Drink can help you boost your carb intake before hitting the trail, especially if you struggle to eat a lot in the morning. It’s easy on the stomach and gives you a steady energy release.
![Fuelling Your Next Hike]()
On the Trail: Little and Often
Once you’re out hiking, the key is to fuel regularly — ideally every 30 to 45 minutes with small amounts of carbohydrate. Don’t wait until you’re starving or your legs feel heavy!
Here’s where OTE’s Sports Nutrition range shines:
OTE Anytime Bars
Perfect for slower, steady hikes. These soft, flapjack-style bars are made from natural ingredients and offer around 40g of carbs per bar. Flavours like Banana or Apple & Cinnamon taste great and go down easily — even when you’re climbing a steep hill!
OTE Energy Gels
Light, compact, and easy to consume, OTE’s energy gels give you a quick carb hit without needing to chew. Ideal for when you’re picking up the pace or starting to feel that mid-hike fatigue.
OTE Energy Chews
These are fun, fruity, and another option for those who don’t get on with energy gels — great if you like to nibble while you walk. Think of them as sports-friendly jelly sweets, but with actual purpose.
Don’t Forget to Hydrate
Hydration isn’t just about quenching thirst — it’s crucial for regulating body temperature, supporting muscle function, and maintaining energy levels.
When you sweat, you lose electrolytes (like sodium and potassium), which help your body retain water and keep your muscles working properly. Just drinking plain water isn’t always enough — especially on warm or long hikes.
That’s where OTE Hydro Tabs come in. Drop one into your water bottle and you’ve got a refreshing, lightly flavoured drink with essential electrolytes — no added calories. Perfect for staying topped up on hydration.
At the End: Refuel and Recover
Once you’re back from your hike, your body needs to recover. Refuelling within 30–60 minutes can help you feel less stiff and sore the next day.
An OTE Anytime Protein Bar offers a mix of protein and carbs to replenish muscle glycogen and support muscle repair. Always follow up this snack with a balanced meal with protein, carbs, and fats.
![Hiking Nutrition]()
Final Thoughts: Fuel Smarter, Hike Happier
Hiking may not feel like a high-performance sport, but your body still needs smart fuelling and hydration to keep moving comfortably for hours. With OTE Sports Nutrition, you’re not just packing snacks — you’re equipping your body with purpose-built energy to enjoy every step of the journey.
Here are a few final tips:
- Pack more fuel than you think you’ll need. Always better to be over prepared then under prepared.
- Researrch water point on your route. It can be tough to carry all the fluid you need to a hike, so pinpoint potential places to top up is a great idea.
- Prepare for all weathers – waterproofs, suncream, hats, neckwarmers; packng extra kit can be really important.
Check out our new adventure bundle for all your nutrition needs, click here.
So next time you’re planning a day on the trails, don’t forget to plan your fuelling too. Your legs (and mood!) will thank you.
– Time to pick you products
for your next big hike
Your web browser is out of date. Update your browser for more security,
speed and the best experience on this site.
Update your browser