The above is a very general guideline I've been working with.
It's said that the average long-distance hiker burns 4000-6000 calories a day on trail, planning how you are going to get those calories, incorporating enough protein and carbohydrates, and myriad other dietary concerns of great importance. Getting enough calories can be tough on the trail, but it is absolutely essential for trail health. Your body is designed for this, to travel great distances on foot and process thousands of calories as an efficient metabolic machine!
There's a rough estimate some people use when trying to calculate the best ratio of calories to weight, which is near 125 calories per ounce. That really adds up when you're talking weeks between resupplies. On re-supply day, eat your food for the day at your resupply station. That way you don't have to carry the weight. Obvious, but it helps!
Don't forget you'll be passing through lots of small towns with excellent local diners. Try to make it part of your budget and planning to skip the trail food and fast food at least once a week and enjoy some warm food in a booth with a cup of coffee, or tea if you like. The above diet will sustain, but there is more to life than sustaining!
It's said that the average long-distance hiker burns 4000-6000 calories a day on trail, planning how you are going to get those calories, incorporating enough protein and carbohydrates, and myriad other dietary concerns of great importance. Getting enough calories can be tough on the trail, but it is absolutely essential for trail health. Your body is designed for this, to travel great distances on foot and process thousands of calories as an efficient metabolic machine!
There's a rough estimate some people use when trying to calculate the best ratio of calories to weight, which is near 125 calories per ounce. That really adds up when you're talking weeks between resupplies. On re-supply day, eat your food for the day at your resupply station. That way you don't have to carry the weight. Obvious, but it helps!
Don't forget you'll be passing through lots of small towns with excellent local diners. Try to make it part of your budget and planning to skip the trail food and fast food at least once a week and enjoy some warm food in a booth with a cup of coffee, or tea if you like. The above diet will sustain, but there is more to life than sustaining!
Hydration Tips
Water Caches
As one approaches Utah on the ADT, towns get sparse and the opportunities for ground water dry up. This necessitates water caches. Desert dwellers suggest each person needs a gallon a day on the desert. Figuring a daily hike tally of 20 miles a day, one needs at least a gallon of water buried for every 20 miles of dry trail for adequate hydration. For example, the section of the ADT comprised of Kokopelli’s Trail begins in Colorado and continues to Moab, Utah as a single track, steep mountain bike trail of 150 waterless miles. This will definitely necessitate water caches. Mark the water cache (this link is from Ken and Marcia Powers), trying to choose a location that has a visible locator like a very large rock or a distinctive tree or a road sign or even an obvious drainage ditch. Another consideration is rolling a push-cart full of water (and anything else you'd ordinarily have on your back.) I'm seriously considering this.
- Drink at least 1 liter of water per mile
- If you feel thirsty, drink 4 liters of water
- Never pass up the opportunity to refill your water bottle
- Water tablets and a water purifier should cover most instances
- Studies say you should drink according to thirst, but it’s better to not reach that point if at all possible. It takes a lot of water to drink too much.
- Hiker Ray Jardine suggests cooking a meal wherever water is obtained in order to avoid carrying the extra heavy weight and then carrying the remaining water as you continue to hike.
- Hiking before the sun is actually up and after it sets (cooler hiking times and less water demands). No water should be used for bathing because of the work needed to carry it. Food should be chosen that requires little water for preparation and the menus should not make you thirsty
Water Caches
As one approaches Utah on the ADT, towns get sparse and the opportunities for ground water dry up. This necessitates water caches. Desert dwellers suggest each person needs a gallon a day on the desert. Figuring a daily hike tally of 20 miles a day, one needs at least a gallon of water buried for every 20 miles of dry trail for adequate hydration. For example, the section of the ADT comprised of Kokopelli’s Trail begins in Colorado and continues to Moab, Utah as a single track, steep mountain bike trail of 150 waterless miles. This will definitely necessitate water caches. Mark the water cache (this link is from Ken and Marcia Powers), trying to choose a location that has a visible locator like a very large rock or a distinctive tree or a road sign or even an obvious drainage ditch. Another consideration is rolling a push-cart full of water (and anything else you'd ordinarily have on your back.) I'm seriously considering this.