Mountaineeringis a fun but vigorous activity; therefore, it is essential to take the appropriate food that will help you keep the same level of endurance in the mountains and to quickly replenish the lost energy.

Prepare your body ….
Preparation for the journey should start at least three days prior to the event. Total calorie intake is not to be increased, what is recommended is toincrease the Carbohydrates intake till 70 percent to optimize glycogen storage in the liver and the muscles. Protein intake is also very important, as protein helps in glycogen storage and also strengthens the muscle cells.

What is it with glucose …?
Glucose acts as the body’s fuel;if the body runs out of glucose in the bloodstream or in the muscle tissues, muscles could not continue to perform at their optimal level and you will start feeling fatigue. During the hike, glucose is maintained stable in the bloodstream due to 2 mechanisms:
The Glucose released from the glycogen storage and from Carbohydrates digestion; when glucose joins the bloodstream it provides the body with energy.
Sources of carbohydrates include cereals,bread, pasta, potato, legumes, vegetables, fresh and dried fruits, juices

Start the hike …
Good planning can avoid serious nutrition problems.You should always packfoodaccording to your own preferences, where nutritional value, volume, weight, and preparation method have to be taken into consideration. To be digested fatty foods require more oxygen, thus, high-fat foods could slow down your acclimatization. During the expedition, the body needs a fast source of energy; here are presented some tips that aidin selecting your foods:

• Dried fruits and energy bars: these foods are light in weight and small in volume and they retain most of their nutritional value. They release glucose into the bloodstream within 10 min after ingestion
• Sports drink: they are significantly better absorbed than waterand they contain electrolytes and vitamins. Water provides fluid replacement but not energy, electrolytes, vitamins and other nutrients essential for performance
• Canned Foods: they are easy to prepare but are heavier and take upspace.

At High altitudes, the body goes through an overall change in metabolism: the hiker might suffer from anorexia and loss of appetite, the body spends more calories and some foods become hard to digest. That’s why hiking contributes to weight loss. So,one must pack more food than what is usually consumed and chose a variation of foods that fulfill different nutritional needs.

Watch Out of Dehydration…
When hiking, you're expending water in sweat. Dehydration is a serious problem; it causes several health problemson top of decreasing the performance. Signs of dehydration include dizziness, confusion, headaches, loss of energy, anxiety, dry skin and a rapid pulse.So it's important to stay hydrated while hiking. You should take a few sips of water every 10 to 15 minutes; this will help the body keep water in the system.

Contact Information:
Viviane Rhayem – Clinical Dietitian
Dekwaneh, Slaf Street, Mikael Center, Bloc B, 2nd floor, Above Bank of Beirut
Clinic: 01/69 64 49
Mobile: 03/13 55 01
E-mail: vrhayem@gmail.com